F3 New Orleans

Tag: Tool

  • Walk The Walk – Swole Fest week#2

    “It is in your hands to create a better world for all who live in it.” ~ Nelson Mandela

    Eight PAX made their way to City Park on Monday morning start the week off right.  Good to see some transfer students from other AO’s. It was week #2 for Swole Fest which has been heavy on the upper body block exercises in an effort to give the guns some much needed loving.  The plan included trying a few different things and giving a nod to many things recently brought to light regarding injustices and inequalities.

    We strive to not infuse politics or certain hot button topics in F3, and YHC aimed to make sure he didn’t bend these guidelines on Monday.  On the heels of some powerful backblasts, messages, and workouts shared by PAX regarding recent happenings in the community, YHC felt we should try to keep the ball rolling in the right direction. Seemed as though it would be fitting to have a theme for the workout…“Walk The Walk”….striving to be a H.I.M. (High Impact Man)….doing, not just saying…being proactive vs reactive…less talk, more walk….and pushing for what we believe is right.   Here’s what we did:

    “This is F3.  I’m not a professional trainer, nor a professional motivation speaker…bear with me on this, I’ll try to give us some food for though to stew on this week.  Grab your block and let’s get started.”

    Warmup:  The usual stuff including IP, SSH, AC, WM, and a few more.  Then a demonstration with group collaboration on the form for some of the planned block exercises, to include block swings x5, thrusters x5, and bent over rows.  

    The Thang: A Northshore inspired circuit that included 5 timed rounds, adding in some “marching” to different locations between rounds. 10-20 reps first min, 10-20 reps second min, 1 min AYG AMRAP…aka High Impact Minute, quick breather, then a 2-3 min march holding the block overhead or out, similar to a protest sign, and keeping to yourself what you are marching for…someone or something that you feel should change and/or could use your help.  

    Quick quote before we start….“A life is not important except in the impact it has on other lives.” Jackie Robinson

    Round 1: Block Swings, Block Swings, Burpees AMRAP, breather, “Walk The Walk” w/block overhead/out. T-claps to SOGO (and others?) for 20+ Burpees in a min.  On the march, several of us noted that it was good to see the protest that was 2 days prior right there in City Park went off without a hitch and remained peaceful…no ruckus as some anticipated…T-claps to those whose kept it cool.   

    Round 2: Thrusters, Thrusters, Curls AMRAP, breather, “Walk The Walk” w/block overhead/out, with some good mumblechatter along the way….and some grunts and grumbling aimed towards the blocks. 

    Round 3: This stop was in front of NOMA where we discussed the museum’s namesake, who was a HIM of his time.  YHC pulled out a cheat sheet with some notes on Isaac Delgado’s legacy: “Immigrating from Jamaica in the 1850s, Isaac Delgado would make a fortune in the sugar and molasses business. He would repay the city with a surgical center at Charity Hospital and an art museum in City Park that began as the Delgado Museum of Art, but which is now NOMA. His will established his most enduring legacy, a trade school for boys that opened in 1921 that later evolved in Delgado Comm college. The quote: “The problem of city life is not its streets, its tenements or its gain, but what is to become of its boys. Give them a chance and a fair chance, and if the boys turn out right, the city will be right and so will all connected with it.” — Isaac Delgado, on the importance of early education.  We then knocked out Block Swings, Block Swings, Bent Over Rows AMRAP, breather, “Walk The Walk” w/block overhead/out

    Round 4: Thrusters, Thrusters, Merkins AMRAP, breather, “Walk The Walk” w/block out and pump out some Curls as we headed back to base camp located in the LCM parking lot.  

    Round 5: Before our last set, we took in another thought nugget from a former Saints favorite…”I’m hopeful, because I know that while we still have race issues in America, we enjoy a much different normal than those of our parents and grandparents.  I see it in my personal relationships with teammates, friends and mentors.  And it’s a beautiful thing.”  -Benjamin Watson.  Then on to Block Swings, Block Swings, Flutter Kicks AMRAP while holding block over chest….time’s up! 

    COT included one last quote: 

    “Commit yourself to the noble struggle for equal rights. You will make a greater person of yourself, a greater nation of your country, and a finer world to live in.” ~ Dr. Martin Luther King Jr.

    T-claps to the PAX for pushing hard, and to those battling injuries that still posted.  Thanks for the opportunity to lead and for allowing me to throw in some unorthodox stuff to the workout.

    Let’s continue to listen to those impacted by inequalities and see what we can do (or continue to do) to make things better….and be high impact men.  

    Tool

  • Flannel Friday @ NOMA

    High Rise coined the term Flannel Friday during Covid for Friday City Park workouts with 90’s grunge tunes. We kept the theme going today at NOMA. Today was a simple Tabata theme with no running. We have many F3 brothers recovering from leg injuries at City Park. The disclaimer was given reminding of physical distancing and off we go.

    A slow mosey around NOMA and the warm-up COP: SSH x 20 IC, IW x 20 IC, Grass grabbers x 10 IC, Windmills x 10 IC, Arm circles 10 forwards 10 backwards, Michael Phelps x 10 IC.

    The Thang: Tabata at the NOMA fountain. 10 stations, 10 exercises, 45 seconds of exercise, 15 seconds rest. 3 rounds. 2 minutes of rest in-between with Mary.

    The exercises: Broad jump up steps, Dips, Mountain-climbers, Shoulder press with cinder block, Parker-peters, Power-ups, Shoulder taps, Burpees, Curls with 20# dumbbells, Merkins.

    The tunes: 90’s grunge and rap.

    3 minute cool-down with stretching. COT: name-o-rama, intentions, and a prayer. The work-out was reminiscent of a JV leap-year beat down on leap-day where JV led 29 exercises in one spot without ever leaving the circle. Beautiful. Thanks for letting me lead.

    Walleye

  • Rarajipari at the Mountain

    Rarajipari is a running game played by the Tarahumara people of the Copper Canyons region in Chihuahua, Mexico. Two teams of four or more run and kick a baseball-sized ball. The goal is to win, and not step on the ball and bite it in the process. I was first introduced to Rarajipari by Yankee at Wolfpack Mountain, and Hawg at the Mothership. We decided to bring it back to City Park.

    7 men met at NOMA. Disclaimer given reminding of physical distancing. We ran a warm-up lap around NOMA.

    Warm-up COP: SSH x 20 IC, Hill-billies x 20 IC, Grass-grabbers x 10 IC, Arm circles 10 forwards 10 backwards IC.

    Next we moseyed to Wisner Mountain, stopping at several spots along the way. COP #1: LL step-ups x 15 IC, Dips x 15 IC, RL step-ups x 15 IC, Dips x 15 IC. COP #2: Peter-parker x 15 IC, Shoulder taps x 15 IC, Parker-peter x 15 IC, Merkins x 15 IC.

    Wisner Mountain. At the bottom: Incline merkins x 10 IC, Dips x 10 IC. Sprint to the top of the mountain. At the top: Decline merkins x 10 IC. Mosey to the bottom for round-robin Mary: Box cutters x 20 IC, Dying cockroach x 20 IC, V-ups x 20 IC, American Hammer x 20 IC, Hello dolly x 20 IC, Wife-pleasers x 20 IC, LBC’s x 20 IC.

    Rarajipari through City Park. After a disclaimer to be careful and not step on the ball or twist an ankle, YHC proceeded to step on the ball and almost bust my a$$. Luckily no one got hurt. We split into 2 teams, with Rarajipari back to NOMA. We took a short tour of City Park, running past Pan Am stadium, down Zachary Taylor drive, turning to go under the 610 underpass, pausing for calf-raises x 20 IC and monkey-jumpers x 20 IC, and continuing down Henry Thomas drive back to NOMA.

    COT: Count-off, name-o-rama, announcements, intentions, and a prayer. Thanks for allowing me to lead.

    Walleye

  • Gaze into my Cristobal (Renaissance 2020-07-06)

    Gaze into my Cristobal (Renaissance 2020-07-06)

    A lovely (albeit moist) morning out at the Renaissance with 7 human PAX and 1 canine PAX- Hokie Pokie, Belloq, Vagabond, Chips, Gideon, DJ Diver, Tool, and Catfish (Q).

    Started in front of the Museum with windmills, grass grabbers, and side-straddle hop. Moved to faces for Peter Parker Peters. Back to feet for Imperial Squat Walkers, then back down for Plank Jacks and Mountain Climbers to round out the warmup.

    Moved to the sidewalk for Route 66 with burpees, then to the fountain for step-up, derkins, step-ups again, then dips.

    Moseyed to the field to the tree line. Bear Crawled two tree lengths, did 5 burpees, then bear crawled back. Circled up for dying cockroaches, flutter kicks, and little baby twists. Did another bear crawl length (one tree this time), 5 burpees, and bear crawl back.

    Back of museum for 7 Sunday mornings. Back to flag zone for Jack Webbs to 7, then burpees to finish. COT, then coffeeteria @ PJs.

  • The New Foundry

    Please read Jadaveon’s backblast from 6/1/20. Follow with Shocker’s backblast from 6/1/20 (posted on 6/3/20). They will move you and motivate you to act.

    The New Foundry is temporarily the track at City Park on Roosevelt Mall. Come by and check it out. The water’s great. You’ll love it. Pull-ups will be returning soon (hopefully).

    7 Men and Man’s Best Friend arrived this morning in the rising humidity. For those that have never met him, DJ Diver is Gideon’s dog. He is one great dog. Loyal, obedient, always has Gideon’s back. He completed the entire workout and didn’t complain once. The usual disclaimer, recommending physical distancing, and off we go. Mosey to the track.

    Warm-up COP: SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Grass Grabbers x 10 IC, Arm circles 10 forward 10 backward, Mountain Climbers x 20 IC

    The Thang: 4 laps around the track. At the 200m mark: 25 merkins, 25 squats, 25 LBC’s. At the 400m mark: 25 Floyd Mayweathers, 25 lunges, 25 LBT’s. In total, 1 mile run with 100 of each exercise (merkins, squats, LBC’s, FM’s, lunges, LBT’s).

    Animals on Parade: 30 yard square: bear crawl, forward crab, bear crawl, backward crab for one loop.

    Rear Deltoid circuit, on your face: I’s, Y’s, T’s x 10 IC.

    Mary: Flutter kicks x 20 IC, Hello Dolly x 20 IC, Penguins x 20 IC, American Hammer x 10 IC, Crunchy Frog x 10 IC, J-Lo x 20 IC.

    Mosey back to flag for COT. Count off, name-o-rama, intentions, prayer. We reflected on Jadaveon’s plea to act. Living in silence in not good enough. Hopefully we can all have the strength and courage to do our part for equality. Thanks for letting me Q.

    Walleye

  • Loredo at The Foundry

    Ten PAX posted in City Park to get their Wednesday off to a good start. On the heels of Memorial Day, YHC thought it would be fitting to incorporate a Hero WOD, especially for those of us that missed The Murph days before. Here’s what went down:

    Mosey to the practice track for a quick warmup consisting of SSH, IPW, WM, and AC. Then YHC filled the crew in on who Loredo was:

    U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

    The Thang: Loredo WOD, push hard, AYG, check your time at the end, boomer friendly tunes played for added motivation.

    • 6 Rounds For Time
    • 24 Air Squats
    • 24 Push-Ups
    • 24 Walking Lunges
    • 400 meter Run

    All PAX finished in the 20-something minute range, a few times were estimated:

    Saban 21:00, Walleye, 23:08, Tool 26:29, Bogey 24:05, Kuch 24:44, Beignet 25-ish, Full Nelson 25-ish, High Rise 23:35, The Undertaker 25:30, Belloq 22:50

    We did some round robin Mary until all PAX finished, then a few more rounds for the female onlookers, who mumbled something along the lines of “where’s that handsome guy named Sheetrock?”

    Capped things off with 4 minutes of Plankorama, with first 2 min in silence to pay a little more homage to Staff Sargent Loredo and our fallen soldiers.

    COT and prayer.

    Thanks for the opportunity to lead.

    Tool

  • Setting Sail on the Catship (Mothership 2020-05-23)

    Lovely day with 10 PAX at city park as we continue to re-commence with our regular F3 workouts: Bongo, Gabby, Hokie Pokie, Belloq, Beignet, Da Parish, Tool, Heisenberg, Rudy, Catfish (Q).

    Started on the Great Lawn with Abe Vigoda, Grass Grabbers, and Arm Circles to get stretched. Broke a sweat with side straddle hop, some deep lunges, and 8-count bodybuilders.

    Moved to faces for Plank Jacks, Peter Parker Peters, and Mountain Climbers. Rounded out the warmup with 8-count bodybuilders.

    Moved to the Great Lawn treeline, partnered up for BOMBS (modified with V-ups instead of Big Boys Situps, and Jump squats instead of squats). Count was cumulative (w/ partner) 50 burpees, 100 overhead claps, 150 merkins, 100 v-ups, 50 jump squats. One partner did exercises while other ran to end of field, did one burpee, and ran back.

    Moved over to peristyle for a “column conveyor”: hand stand on columns in a line, last person in the line bear crawls to the front (like an indian run). Did one brutal round, then a few handstand presses. Grabbed a bench for dips, then calf raises at the columns, then donkey kicks on the columns, then box jumps.

    For the end, busted out the F3 deck and did some Card battle. Each person got a card, paired up with someone else. Cards were shown, higher card was the exercise, with the combined #s the number of reps.

    Finished strong with 8-counts to the end.

  • The Inaugural Running of the War Eagle Half-Marathon

    The Inaugural Running of the War Eagle Half-Marathon

    On Saturday, May 16th, six men arrived at the parking lot of Metairie Baptist Church to run 13.1 miles around New Orleans and Metairie. Two weeks earlier War Eagle made the mistake of telling YHC that he was considering running his first half, but he didn’t know when it would be possible. Well, when Hawgcycle is involved anything is possible. A few days later: a date was picked, a time was set, a route was created, and the War Eagle Half was on!

    4 other F3 brothers responded to the announcement of the race as Two Yutes, Shurly, and Yoda (FNG) with Tool promising to join the race once we have crossed the border into the land of Orleans. Two Yutes was also running his first half with an impressive jump of going from an 8 mile run as his PR to 13.1.

    At 6am, the six of us took off at a steady pace of 9:45. Tool, as promised, joined the group in Orleans and ran with the Pax for about 6 miles but became the hero of the day for providing us with much needed water at the 10 mile point.

    Most of the group remained together for the first half of the run but as one to stand out from the Pax, War Eagle took off for the back half of the race to finish with a respectable time of 2:08. Two Yutes finished his first at 2:15 while Shurly and Yoda both came in shortly thereafter. Tclaps to Yoda for finishing the half as his first F3 workout at the age of 61 – double respect!

    But it was one non-runner who arrived at the start and showed us all up before the day was over. Hawg’s M and 2.0 arrived on bikes to ride beside our swift running. Sadly, we were not fast enough for Hawg’s 2.0 as she biked a marathon on Saturday while leaving us all in the dust.

    Those who have never ran a half-marathon, look to Saturday, May 15, 2021 and do something you have never done before.

    -Rev Sox

  • Lakefront F3 Fest

    PAX: Akbar, Bean, Bushwacker, Cowbell, Grover, Grundy, Hammer, FNG, Shooter, Steve, Tarheel, THE Manny, Turbo Tax, Waterpick

    QIC: Akbar

    14 men posted Saturday to celebrate the New Orleans festivals that were not to be. Great to see everyone again in the gloom as things seem to be moving toward the new normal. And new faces too: Special thanks to Tarheel for making the long trip from Covington for what might have been his first Lakefront appearance. Great to see TurboTax back in action, bringing a FNG with him.

    T Claps to Tool for creating this beatdown to pay homage to our local musicians and those that would have played at festivals this spring, including a special tribute to the late Dr. John. A fun and simple format, yet sure to test our endurance.

    Prethang:  2 mile run

    Coupons:

    Grover and I missed the prethang and arrived to an assortment of coupons consisting of cinder blocks and ruck plates. Shout out to Waterpick for his Joseph like Technicolor coupon.

    YHC posted on GroupMe the day before to bring your own coupon, but not everyone got the message. Teddy Roosevelt said: “Do what you can, with what you have, where you are.” Bush and Manny took that to heart and grabbed a weed eater and a spare tire from their vehicles for coupons. Apparently Bean randomly travels with cinder blocks so we had enough to cover everyone.  

    Warmorama: The Meters and Galactic started us off with a 6 minute warm up of SSH, WM, IW, AC, MC, GG, and Self-Love – although no one knew what most of those abbreviations meant.  Evidently Cowbell struggled with that as well, and thankfully sent a detailed text explanation at 3:13 am – just 3 hours before the gloom.

    X20 in cadence: Side straddle hops, windmills, imperial walkers, arm circles, mountain climbers, grass grabbers, and self-love

    Thang:  14 songs, 48 minutes, 23 seconds rest in between.

    Wagon Wheel – Old Crow Medicine Show:  X20 Curls, Bear Crawl 15yds and back, R&R (Rinse and Repeat) for duration of the song

    Everlong – Foo Fighters:  X20 Kettle Swings, Lunge Walk 15yds and back, R&R….

    It’s Your Thing – Marc Broussard:  Hold High Plank, Merkin on every “Thing”

    Buckjump – Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie:  X20 Jump Squats, Bear Crawl 15yds and back, R&R….

    Keep Going – The Revivalists:  X20 Shoulder Press, Lunge Walk 15yds and back, R&R….

    Treme – John Boutte:   Get “Down in the Treme” with a low plank and hold it 

    Right Place Wrong Time – Dr. John:   X20 Thrusters, Crab Walk 15yds and back, R&R….

    Fly Away – Lenny Kravitz:   Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”

    Jambalaya – Dash Rip Rock:   Lay your block down or find a step, curb, etc. for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rocky’s.

    Here Come the Girls – Creole String Beans:  Hold Block w/both hands and get ready to do some “Curls for the Girls!!!”….perform a curl for every “Girl”

    I Thank You – Robert Randolf & The Family Band:   Plankorama….any plank variation for duration of the song…high, low, side, etc.  

    Count| Name-o-Rama

    Welcome FNG Kroeger from Charlotte – Named after Chad Kroeger from Nickelback

    COT

    Prayers for all those affected by the festival cancellations: musicians, organizers, hospitality, etc.

    Coffeteria

    Short mosey down to the Book and the Bean who have opened their outdoor seating.

    Here is the full workout with playlist, coupon and non-coupon option

    Pre-blast for F3 Fest

  • The Ides of March

    YHC joined 5 other men looking for some sanity in this insane situation. What better way to start the week than with a Sunday Morning beat down. With the shovel flag planted and the freedom hammer on full display, time for a disclaimer, and then…..

    Mosey to the front of the museum for the warmup
    SSH IC x 31
    IW IC x 20
    Grass grabbers IC x 10
    Abe Vigodas IC x 10
    Peter Parker IC x 20
    Shoulder Taps IC x 20
    At the Fountain:
    RL step ups IC x 20
    Dips IC x 20
    LL step us IC x 20

    Mosey to the tree line where YHC has cones set up at 25 foot increments:
    Suicides!
    Round 1
    Sprint to cone 2 and back to cone 1
    sprint to cone 3 and back to cone 1
    sprint to cone 4 and back to cone 1
    sprint to cone 5 and back to cone 1
    Burpees OYO x 10

    Round 2
    Full suicides set
    ‘mericans OYO x 20

    Round 3
    Full suicides set
    Squats x 20

    Round 4
    Full suicides set
    Lunges x 20

    Round 5
    Full suicides set
    Burpees x 10

    Indian Run to Foundry

    Stations:
    Station 1 (timer) – sprint to track, 5 burpees and sprint back
    Station 2 Pull-ups or rows AMRAP
    Station 3 Box jumps or step ups AMRAP
    Station 4 Flex hang 90 degrees
    Station 5 WW2 Sit-ups AMRAP
    Station 6 Squats AMRAP

    Indian Run to back side of Museum for Sunday Mornings:
    10 air presses in peoples chair
    5 donkey kicks
    Balls to the wall with one shoulder press
    Repeat x 5

    With 1 minute left, complete one more set of suicides.

    COT with count off, name-o-Rama, announcements, intentions and ended with a prayer to the Sky Q, minus the Sweaty BOM.
    Thanks for posting with me!

    SYITG