F3 New Orleans

Tag: Seaman

  • 23053 Venti – from Sea Man

    RCR Venti – Couch and Brown Bag headed at a quick clip to bank miles. Rest of Pax followed at Venti Pace. 2 Trains and a light headwind on the levy didn’t delay pax, who arrived at SB to greet Willy who rucked starting at 0515. At SB PAX celebrated Huck’s 7th Birthday.

  • Venti Run #12 – from Sea Man

    A warm damp morning awaited the Venti as we ventured down the path! We greeted the older couple on their morning walk, the wife and witness protection husband were MIA. Along the levy path we were passed by 1 semi polite cyclist, and greeted the Ochsner engineer on his way to work. At the Cooter Brown turn off, Bad Moon stuck with us as we proceeded to the Buck, where irascible Baristas made our snooty lattes! Of note there were not PSL’s (Pumpkin Spice Lattes) to be consumed!

    *Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.

  • Making it “uncomfortable” – from Sandbar

    YHC kicked off his last WPM as site Q exhorting the PAX to push themselves and step out of their “comfort” zones with their reps and runs.

    Mosey to the Loyola Palm circle for the Warm up. SSH, 5 burpees, Low slow squats, Windmills, Grassgrabbers, 10 more burpees.

    Mosey to the mountain. Pair up for the burpee ladder. One pax does 10 burpees while the other runs up one ramp and flat and does LBCs until the second PAX catches up and then runs past up one ramp and one flat and does 10 burpees. This added 30 more burpees.

    At the top we did 10 more burpees at the far end of the garage, then moseyed back and did 10 more burpees. (running total 65). Then all PAX down the stairs and 5 more burpees. Back up the stairs and 15 burpees. Back down the stairs and 10 burpees. Back up and 5 burpees. That completed a century of burpees @Bolt!.

    Back down the stairs and the PAX moseyed to ROTC pullup bars. YHC reminisced about spending 3 years next door at TLS, and smoking a cigarette with Antonin Scalia in the breezeway and sharing a beer with Ralph Nader just inside. 20 yrs goes by fast.

    At the pullup bars the PAX split into 4 groups – pullups, merkins, dips and LBOs. Count was 10 pullups and we ran the cycle 4 times.

    Mosey back to the flag and COT. YHC announced that after 3 1/2 years as site Q he was handing the mantle to @meatball. Thanks for the opportunity. Find ways to make yourself uncomfortable.

  • Gettin Sweaty after Christmas – from Triple Shift

    The issue with writing a backblast a week after it happens is that you forget almost everything that happens…sigh! Well, King Kong strong armed me into this Q and I am glad I had the opportunity to lead 15 other PAX members for a glorious after Christmas beatdown.

    DISCLAIMER AND WARMARAMA
    I gave my usual disclaimer that I’m not a professional trainer and I am not insured so ‘push yourself but don’t hurt yourself, modify as needed.’ With Willie coming in 3 minutes late, we did 15 burpees in cadence as a penalty, so Willie won’t do that again. This is where it starts getting fuzzy.
    30 SSH, 10 Slow Vigodas, 20 Low Slow Squats followed by a Plank O Rama of Peter Parkers, Shoulder Taps, Parker Peters, and Floyd Mayweather’s all 15 IC

    THE THANG
    We lined up and did an animal parade of bear crawls going out and crawl bears coming back. Duck Walks and Walk Ducks and finally Monkeys each side.
    Now that we’re warm, we proceed to the long planter ledge and do 10 single leg squats (right leg) with the KB then 20 KB swings. Rinse and repeat with the left leg. After the single leg squats, we do Bulgarian Split Squats (10 each leg with 20 KB swings in between). Finally, we head to the wrought iron benches to perform 10 hip thrusts followed by 20 KB swings x 2. Time is running short, so we do a set of MARY with flutter kicks, dying cockroaches and box cutters.

    COUNTOFF, NAMERAMA, AND COT
    Did the countoff and welcomed FNG Sparky and Roux Paul who came back to town after moving to Virginia. Prayers for those who are suffering and dealing with health issues. Finally, gave thanks to the Creator for the strength and breath to live another day to become better men.

  • Sweaty Bells – 4-11-2021 – from Almonaster

    Keeping our feet dry!

    PAX Attended:

    – SOGO
    – Willie
    – Bolt
    – FCOJ
    – Whopper
    – Douille
    – Seaman
    – Blowout
    – Almonaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Rinse and Repeat

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC
    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC
    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    Ukranian Doulle’s X 20, IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Some Things to Consider – from Tinkles

    I do not think I have ever actually taken the time to honor MLK day. Maybe in elementary school before it was holiday. Though back then it could have been mentioned in the context of replacing Robert E. Lee day. Embarrassing to admit, but of course change only comes when you are willing to take an honest look at things. I have never been against the holiday, though I certainly looked at it as a day off or an opportunity for a long weekend. But this is what we all love about F3. Of course, the challenges are physical en face, but those of us that stick with F3 realize that its being challenged in ways much beyond the physical are what keeps us coming back. I couldn’t be prouder of my 45+ minutes spent today with my brothers.

    I enjoy history and geography and was vaguely familiar with the story behind the Black Pearl neighborhood. I did not know that before it was the Black Pearl it was N-town. Before it was N-town it was N-town sans abbreviation. It was home to many of the domestic employees and laborers that powered to Uptown economy. It is now 67% white. Despite this changing demographic, it is still home to highest density of churches (not verified) that you will find in a neighborhood. One of those churches is Mount Moriah Baptist Church. Mahalia Jackson, the famous New Orleans gospel singer, got her start at this very church. The most pleasant surprise of my reading was that Mahalia Jackson sang the opening hymn before Dr. Martin Luther King’s ‘dream’ speech at the National Mall! I amazed at the blessings to be found should you be willing to look for them. Thanks to those who joined me this morning.

    The Thang:
    • Warm-up: SSH X 28 (mind fart, no meaning), Grass grabber X 20, IW X 20, Hillbilly X 20
    • Black Pearl neighborhood run and tour:

    o Broadway Mission Baptist Church: standard plank for 2 minutes
    o Mount Moriah Baptist Church: elbow plank for 2 minutes
    o Greater Pleasant Green Baptist Church: panther plank for 2 minutes
    o Plymouth Rock Baptist Church: side plank/arm raise 1 minute each side
    o Zion Travelers Baptist Church: contralateral arm and leg up and hold, 1 minute each side
    o Williams United Methodist Church: elbow plan/arm raise 1 minute each side
    o St. Charles Avenue Baptist Church: merkin ring of fire x 3

    • Drew Brees memorial, 9 burpees in front of Drew Brees’s house (it is F3 afterall)

    Back to the flag and few minutes late and with Landing Strip walking slow to avoid a mid workout poop (moop). Great talk lead by Sandbar about how MLK often spoke of the importance of communities coming together in times of crisis. Words that definitely apply today. Thanks for the opportunity to lead!

  • Gettin’ that Bruce Pack (WPM 2020-10-08)

    Another fine day at the mountain with 22 PAX: Bieber, Angie’s List, Peppa, 86, Squeal, Apostle, Tube Steak, Seaman, Gabrielle, Hawgcycle, NipTuck, Landing Strip, Moana, Bones, Mr. Peabody, Brushburn, Willie, Tinkles, El Wire, Flaming Lips, Bad Moon, Catfish (Q).

    Took a brief mosey around the block and circled up on the usual lawn for a warmup – SSH, Goofballs, Peter Parker, Mountain Climbers, Parker Peters, and Imperial Walkers. Moseyed over to the base of the mountain.

    First Level – Did some Nickels and Dimes with 5 low jump squats, 10 bonnies (2 is 1), and SSH waiting for the end of the minute. 5 rounds, then ran up to level 3, forwards on the flats, backwards up the inclines. Plank jacks waiting for the six.

    Third Level – Did a round of Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frog, 100s. 30 Reps for all cadence exercises (everything except 100s). Ran up to level 5, forwards on the flats, backwards up the inclines.

    Fifth Level – Nickels and Dimes again with 5 Burpees, 10 hand-release Merkins, and Shoulder Taps waiting for the minute. Did 3 rounds, then ran to the top, forwards on the flats, backwards up the inclines.

    The Top – Monkey Humpers for the peak. Back down the stairs to the base, then to the flag. 7 burpees OYO for the finish. COT, Coffeeteria @ PJ’s.

    Always a pleasure at the mountain, and glad to finally get a set of Bruce Lees in!

  • AO on Astroturf at Avenger Field

    Gloomy and wet, but nice and cool at 5:30am. Pre-workout recon confirmed that Avenger Field was unsecured and open for business.

    Mosey to and Warm up at the Labyrinth:

    • Side straddle hop
    • Grass grabbers
    • Pagodas
    • Bat Wing (forward, reverse, overhead, seal claps, Moroccan night club)

    Mosey to Avenger Field and mudless astroturf for:

    Corner work out (x2):

    • 25 Squats
    • 50 Merkins
    • 75 Bonnie Blairs
    • 100 Shoulder taps

    LBCs to six, then 15 count

    Move to half field/outfield for suicides (across outfield).

    • Round One – Run to each crossing line and do three Merkins at each line, run back then run to next line.
    • Round Two – Crab walk to each crossing line, two Burpees at line, bear crawl back, then crab walk to next line.
    • Round Three – Lunge walk to each line, five squats, Lunge walk back, then lunge walk to next line.

    Mosey back to flag. Count, Name-o-Rama, Announcements (PJ’s, Q-Source), Intentions (thoughts and prayers for Bartman’s wife and baby), Sky-Q and gratitude.

  • Opportunity Q

    Today’s Q-less AO provided someone an opportunity. As luck would have it, I took it. Perhaps feeling guilty of “fartsacking” it last week, perhaps knowing I haven’t seen the Q sheet since June…a quick “I’ll take it” at 5:31 and we were off..

    Disclaimer and mosey to the Kickball field in front of the Zoo for the warmup: SSH X 20, Hillbilly X 20, Mountain Climbers X 20, Peter Parker X 20

    The Thang Part 1:

    Mosey to the front of Zoo staring down the driveway towards Magazine St.

    Complete a lap of the driveway in a figure eight manner, forward run on the downtown side of the driveway, complete 10 burpees on the way down, backwards run on the uptown side of the driveway, complete 10 squats on the way back. Rinse and repeat for 15 minutes. Most of us completed 3 laps, some 4.

    Part 2:

    Grab some bench at the front of the Zoo…Right Leg Step Up X 15, LLSU X 15, 10 Incline Merkins OYO, Right Leg Power Up X 15, LLPU X 15, 10 Decline Merkins OYO, Bulgarian Split Squat (Right Leg) X 15, BSS (Left Leg) X 15, 10 Wide Merkins OYO

    Next we gathered for some Mary.

    LBC X 25, Flutter Kick X 25, Dying CockRoach X 25…Short Jog

    Real Freddie Mercury X 25, Nolan Ryan X 15, Sandy Koufax X 15, Jog to the Kickball Field

    Part 3:

    Merkin Ring of Fire…10 reps (ring of fire begins on 5)…3 total rounds.

    Back to the flag for Count-o-rama, Name-o-rama, announcements and intentions.

    Announcements: Q-Source Tuesday at the Felipes near Tulane. 7pm pre-discussion gathering, 730 discussion…check Mumblechatter for Zoom info. Also, on Tuesday the 18th the Q Source Meetup will involve a run with the 504th running group. Check Mumblechatter for details. TClaps to those who joined the meetup with Black Men Run and Son of a Saint on Saturday. Hoping to hear about more opportunities with BMR and SOAS in the future.

    Intentions: Continue to strive to be the best version of yourself everyday. Your community needs you…especially now. Special prayers for school leaders, educators, support staff, parents, and students as we all embark on this school year. I can’t even think of words to articulate the challenges that I know the families in our city (and beyond) will face in the coming weeks as school starts. School provides so much more than just curriculum and academic/technical training. For many of our students, the school building is the most consistent and supportive place they’ve known, a place for meals, a place for friendship, a place to be encouraged to “become the best version of themselves”…all that beyond the academic/technical learning. Let’s all pray that for the sake of that (in addition to a 160,000 and counting other reasons)…we get some flattening of the curve as quickly as possible.

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.