F3 New Orleans

Tag: Tool

  • Bear Crawl and Bicep Bonanza

    A no-frills yet solid morning was enjoyed by five men at The Uptowner on Friday.  The Q slot was empty the day before so YHC hopped on it and threw together some ideas to bring the sweat.  The focus was stretching, core work, and showing some love to the biceps.  Here’s what we did:

    Windmill x15

    Arm Circle x20

    123 Ups (not sure of official name?) x20

    Lunge Hold x45sec ea side

    Stationary Inchworm x20

    Peter Parker x20

    Low Country Crab x20

    Low Slow Squat x20

    SSH x30

     

    Grab a rock and line up approx 15yds from the paved track.  Here we completed a grueling round of Elevens:

    Rock Curl at start x1-x10

    Backward Bear Crawl to track

    Merkins x10-x1

    Forward Bear Crawl

    This brought out some grunts and groans, as well as some signature JV breathing.  Glad to report that the PAX dug deep and made it happen with very little modifications.

    Regroup and circle up for a four minute “Rotisserie Chicken” plank routine, one of Marlin’s specials.

    Then on to some more rock bonding:

    Curl x20

    Row x20

    LS Squat x20

    Curl x10

    Row x15

    Curl x10

     

    Next up, a round of Mary:

    Crunch Block Press x20

    Hello Dolly x20

    Penguins x20 (stressed good form getting shoulders off ground and reaching to front of foot)

    maybe one more???

     

    Then, shoulder press rocks as we walk back to rock pile and gather around the flag for 2-3 minutes of stretching.  T-claps to Triple Shift, our kinesiology guru, for hoping in and leading on of the stretches.  COT to seal the deal.

     

    Always a great way to start the day.

    Tool

     

     

  • F3 – Frozen Foundry Fools

    What do you do when you sign up in advance to Q a workout then wake up to 22 degree temp, stiff north wind, and ground covered in ice?  Do you back out…do you call it off…blame it on the frozen car doors or icy windshield…maybe claim one of your kids is sick???  Well, those thoughts may have crossed YHC’s mind on Wednesday but knew the backlash and guilt that would result.  So, after adding a few extra layers and spending 10 minutes getting the vehicle drive-able, YHC rolled up to the meeting spot for the Foundry in City Park to find a few other manly men looking to get their F3 fix.  Needless to say, we were the only souls around which had me questioning our sanity and this whole “rain or shine” policy from headquarters.  After exchanging the usual pleasantries to offset the unpleasant conditions, we quickly got things going and blood pumping.  The goal was to be safe, avoid slipping on ice, keep feet and hands dry, and dodge hypothermia.  Here’s what we did:

    Mosey down Roosevelt Mall with pit stop for the pre-thang:

    SSH x30, Arm Circle x20, IPW x20, Windmill x15, Lunge Hold/Stretch 45sec R&L

    Then proceed to the front of the museum (near front door) in hopes of getting out of the wind and having enough light to avoid any black ice.  Once there, we partnered up for Dora 1-2-3 with the timer being PAX#2 running down to the sculpture pond, knocking out 5 side steps, then run back up while other PAX kept a cumulative count of:

    Dips x100

    Inclined Shoulder Taps x200

    People’s Chair with Air Press x300

    At this point, it was time to man up and face the brunt of the wind again so what better way to do that than a mosey over to the banks of the Big Lake and gaze upon the newly installed, illuminated 300 Year sign that is part of the New Orleans Tricentennial celebration.  The original plan called for a few things but since time was ticking we instead cranked out 30 Burpees, one for each decade.  YHC got a funny look from an unnamed PAX but we made it happen.

    Mosey back towards the flag and regroup on Roosevelt Mall to knock out Dips x10 and Inclined Merkins x10 on three separate benches of your choosing in route to base.  One minute left for post-workout stretching, led by Walleye, our muscle and bone guru.

    COT to seal the deal.  T-claps to those who came out in the elements and also, t-claps to those who wanted to come out but made the right call by not driving further distances on the icy roads.  Rumor is the Birdcage had a handful of guys that were able to post as well.

    Side Note:  Several of us have recently talked about the importance of stretching after or at the end of our timed F3 workouts.  It’s something many of us forget about or think may not be macho enough to do during a workout they lead.  YHC has recently been dealing with Achilles tendinitis which is alleviated by lots of stretching.  We should plan on doing it more in order to avoid injury and/or turning into old dudes.

    Thanks for letting me lead.

    Tool

     

     

  • Superfecta at The Uptowner

    YHC committed to Q four days in a row this week, and the fourth day, or the Superfecta as we’ll call it, had me up earlier than usual. 45 minutes before the alarm sounded kind of earlier. One would think that would indicate an early arrival at the AO, but nay! Pulling into the dead end parking lot at Pontiff Playground with three minutes to spare, following JV’s ride is what happened. Maybe it was too much time thinking about what the weather was going to do. 70 degree weather yesterday, but promises of weather in the 40’s today with the passing of the front had YHC a bit confused. YHC planted the shovel flag, and Tool walked up. YHC had some cones to set out, but the grounds were wet enough to be confused with a lake. Tool suggested the tennis courts, which was an outstanding idea! Setting the cones up for a circuit station beatdown, YHC noticed the wind moving the cones all over the court. Time to improvise. Return to the flag, give the disclaimer as the train passes….and then

    Warmup

    SSH IC x 31
    Imperial Squat Walkers IC x 15

    Grab a rock, one that can be used for OH press and Curls, and slow mosey to the tennis courts. YHC had planned on doing Uptowner Stink BOMBS, but it would require cones. With the wind not cooperating, YHC opted for circuits:

    Circuit One

    Double Merkin Burpees x 10 OYO
    OH Rock Press x 10 IC (4 count)
    Merkins x 10 IC (4 count)
    WW 2 Situps IC x 10 (4 count)
    Rock Curls x 10 IC (4 count)
    Rinse and Repeat x 5 (#Crowd Pleaser)

    Circuit Two (all 4 count)

    Rock Rows x 10 IC
    Rock Bench Presses x 10 IC
    Rock Squats x 10 IC
    Rinse and Repeat x 3

    Partner up for abs

    Leg throws x 15, flap jack
    Regular situps with parter holding feet. Do as many as possible in one minute, flap jack

    Mary with a rock (all 4 count)

    Flutter Kicks x 15 IC
    Hello Dolly x 15 IC
    Tin Snips x 15 IC
    LBC’s (no rock) x 15 IC
    Freddy Mercury (no rock) x 15 IC

    Times up, DownPainment made!

    COT

    Count off, name-o-rama, announcements, intentions, closing prayer

    NMM

    Thanks for posting with me today. With 4 back to back Q’s this week, YHC hopes this will challenge others to step up and Q where you can. If you don’t feel ready, ask someone that has Q’d to help, and share the Q. I had butterflies the night before my first Q, afraid it would be a disaster! Trust me, it never is, even though some of mine have had moments! Please refrain from taking this this opportunity to point out those moments…..

    T-Claps to Tool for bringing in Smooth and Abacus into the F3 fold. You’re nowhere near Triple Shift, but it still deserves recognition! Always be EH’ing!

    Crazy Ivan coming up next weekend. Looking at the weather forecast, it looks like the weather will be great! Good thing it wasn’t this weekend!

    Don’t forget tomorrow is Mahatma’s VQ at the Mothership! I have no doubt it’s going to be epic. Following the beat down, we get to witness him take a pie in the face from Rudy! This you can’t miss! Bring some cash for coffeteria…….

    SYITG!

  • Rock City Trifecta

    Solid showing on Monday at Pontiff, despite the rain.  Eight men braved the iffy forecast to get the usual fix of F3 at Rock City.  The scheduled Q was out with the flu (or maybe Saints game hangover???) so a few of us stepped in to sub.  Here’s what went down:

    Mosey to the rock pile, grab a rock, and head to the pavilion for cover.

    Round 1, courtesy of Tool:

    Warm-up consisting of IPW x25, Peter Parker x25, Arm Circles x20, Windmill x15, Hacky Sack x15, LS Squat x15

    Rock Curl x20, RLSU x20, Rock Curl x20, LLSU x20

    Then, a round of the yet to be named “sucky” circuit previously done a few times, but we altered it a bit.  Three minutes of as many rounds of the following exercises OYO:  SSH x6, Squat Rock Press x6, Bench Dips x6.  Call out your count after each round.  I think a few guys made it to 6 or 7.  Rest with a countdown, then rinse and repeat.  YHC forgot his watch and was fumbling with Marlin space-age apparatus so the timing may have been off.  Either way it was good stuff.  I’m thinking original mix of SSH, Squat Jumps, and Merkins is the way to go on that circuit.

    Round 2, courtesy of Triple Shift:

    Pair up for PAX #1 to knock out Back Extensions x20 hanging off of table while PAX #2 holds #1’s feet and Flutter Kicks.  Flip Flop, then rinse and repeat with Hello Dollies on the second round.  This seemed to use muscles that YHC didn’t know he had.

    Rock Web – ascending reps of Merkin x1 and Rock Press x2, increasing the count by 1/2 each time until x10/x20 is reached.  This was a doozy and proved to be a challenge to all.  T-claps to Rudy and other PAX for finishing strong and doing full reps.

    Round 3, courtesy of JV, who was eager to share some new exercises picked up at during his recent post at a F3 AO in North Carolina.

    Monkey Humper x20?

    “Go at it” with Hindu Planks(??) x20

    Wife Pleaser x20

    Good thing no one else was around to witness 8 grown men in these motions, in particular the second one.

    Time was up so back to the flag.

    COT to seal the deal.  T-claps to Abacus on his second post and his quest to get back in shape after a 10yr hiatus from physical activity.  YHC can’t recall much else other than the fact that he was the youngest PAX there.  Not a bad morning for a bunch of almost old dudes.

    Tool

     

  • FUBAR at the Foundry

    YHC arrived at the Foundry to find other Pax ready to roll. The gloom was especially gloomy this day as the weather wasn’t sure what it wanted to do. The fog and the high humidity were dead giveaways that the weather was a changing. YHC wasn’t really sure what to dress for either, but was surprised by a 57 degrees morning. Shorts and short sleeve F3 shirt weather has arrived again, even if only for a short time. Surely this weather would bring out some Pax ready to take on the world!
    YHC planted the shovel flag, and it was on! Who is that fresh face? Look, it’s an FNG……well done Tool! Disclaimer…..and then….Mosey to the track for….

    The Thang

    Circle up on the artificial surface inside the track
    SSH IC x 30
    YHC was going to use the 17 to 13 NDSU FCS Championship score over the JMU Dukes as the theme, but opted not to.
    Abe Vigodas IC x 10
    Imperial Squat Walkers IC x 15

    Ring of Fire

    Circle up and all assume the plank position. YHC slowly gave instructions, allowing all to embrace the plank. Starting to YHC’s right, and going ccw, each Pax does 5 merkins then says next, then the next Pax does 5 Merkins while first Pax resumes the plank position, and so on. The FNG had some difficulty with this, one would expect a good name…..
    Complete 3 rounds. Finish the ring of fire with Mountain Climbers IC x 15.

    Bataan Death March

    Indian run on the track with the last Pax dropping off to do 5 Burpees, then run to the front, tagging the next Pax for Burpees on the way. Completed one round. Mosey to the Foundry….

    Stations at the Foundry

    YHC selected the timer to be the run to the jogging path, 10 burpees, return to the Foundry. It was all good until YHC tried to prevent Pull ups from following the Burpees. 7 stations was just too much to handle. YHC was like….
    https://giphy.com/gifs/portlandia-season-2-episode-6-l3mZkrKD14zohNqyk

    Then after it was time to rotate, YHC was like…..
    https://giphy.com/gifs/l41YtZOb9EUABnuqA

    The good news was that each Pax got to do the run with 10 Burpees….but one evolution was enough
    Let’s mosey to the NOMA fountain

    While waiting for the 6, the Pax engaged in some Catalina Wine Mixers IC, just because we didn’t do enough shoulder work yet.

    Stairway at the Fountain

    Incline merkin ladder on NOMA steps. Start at the bottom step with 1 merkin, then 2 merkins on the second step, 3 merkins on the third step, up to 11 merkins on step number 11. Times about up. Mosey back to the flag.

    COT

    Count off and name-o-rama. The FNG told us about himself, and this guy is incredibly cool and smooth. Smooth it is. Welcome Smooth.
    Announcements, which included the Crazy Ivan and Da Parish King status at the Krewe of Lourdes.
    Intentions included healing from illness, especially for Shorty and his M, for cancer victims, and any others needing assistance.

    Thanks for posting with me today! You guys hold me accountable and keep me coming back for more!

    NMM

    The NDSU Bison have 6 FCS Championships in the bag from the last 7 years. They have not lost to an FBS team since 2010, including a victory over #13 ranked Iowa in 2016. They did not play an FBS opponent in 2017, and their next FBS opponent is Oregon from the PAC 12 in 2020. Carson Wentz was a Bison. Just thought you should know that……

  • Jackson Day Race CSAUP

    The GLOOM was glorious in beautiful downtown Arabi.  7 Brave PAX traveled near and far to a new race route for the 111th Jackson Day 9K race.  This new route involved historic Arabi, comfy asphalt road as racers traveled from Arabi to Chalmette, and then a lap around the Chalmette Battlefield, Home of the Battle of New Orleans.   Some PAX improved, some PAX did not; but every PAX finished respectfully and earned their Jambalaya Girl and cold beers.  There was even a guest appearance by Belloq as he is on the Board for NOTC.  PAX results below.  Link listed for full results.  Don’t forget to update your 2018 NYR.  Apologies to Sogo & Cavalier, YHC does not know their real names.

     

    65 Chris Mysing New Orleans, LA 50 48:57 48:35 8:42 1335
    74 Lee Lafleur New Orleans, LA 41 49:46 49:19 8:49 1280
    92 Kevin Lord New Orleans, LA 47 53:06 52:38 9:25 1295
    99 Stephen Perrien New Orleans, LA 49 54:55 54:32 9:46 1350

    107

    		 Timothy Clements New Orleans, LA 34 56:18 55:51 10:00 1169

    http://runnotc.org/results/2018/jacksonday.shtml

    Thanks for coming to St. Bernard, SYITG

    Moleskin:  Here is a history lesson of exactly what took place on January 8, 1815.  If it were not for the Chalmations defeating the British, we’d all be speaking English.

  • Rock ‘n’ Run

    The Pax showed up in good spirits on this beautiful Monday. Amnesty remarked what a cool August morning this was, with only a tepid 70% humidity. However, there was a bit of a stank in the air, “similar to the gutters of Hong Kong.” Ask JV about that one, apparently he knows the smell…

    Warm-up COP:

    • SSH x 20 IC
    • IW x 20 IC
    • Peter Parkers x 20 IC
    • Plank Jacks x 20 IC
    • Windmills x 20 IC
    • Arm Circles x 20 IC (10 forward, 10 backward)
    • J-Lo’s x 20 IC

    We grabbed our favorite rock, and moseyed over to the track for some rock circuit training. A simple circuit for a simple Monday.

    • Shoulder press x 20 IC
    • Curls x 20 IC
    • Rows x 20 IC
    • Low slow squats x 20 IC
    • Chest press x 20 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 15 IC
    • Curls x 15 IC
    • Rows x 15 IC
    • Low slow squats x 15 IC
    • Chest press x 15 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 10 IC
    • Curls x 10 IC
    • Rows x 10 IC
    • Low slow squats x 10 IC
    • Chest press x 10 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    Next we moseyed to the outfield of the softball field for some Mary.

    • LBC’s x 20 IC
    • Flutter kicks while holding rock overhead x 20 IC
    • Hello Dolly while holding rock overhead x 20 IC
    • American Hammer (without rock) x 20 IC
    • Crunchy frogs x 10 IC

    Return our beloved rocks to the pile, and run back to the flag. COT, name-o-rama, and a prayer for our country’s leadership. Thanks for letting me lead on this beautiful morning!

    Walleye