F3 New Orleans

Tag: War Eagle

  • Hokie Pokey does ABC’s

    With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.

    Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.

    • 10 baby are circles forward
    • 10 baby arm circles backwards
    • 10 big arm circles forward
    • 10 big arm circles backward
    • Right leg lunge forward with clockwise and counter clockwise trunk stretch.
    • Left leg lunge forward with clockwise and counter clockwise trunk stretch.

    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.

    We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.

    Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!

  • That Was Super

    Run Ranger Run crunch time ensured that we had a healthy number of Stompers on Tuesday. In order to maximize our time, we ran the traditional route down the bayou, 22:30 out, then turned around and came back. The only rule was that you must have a negative split. We didn’t all achieve the negative split, but we were close. We circled up for COT a minute or two late and gave thanks for the day.

    NMM
    • T-claps to Smooth. He was able to make it just past Earhart. That is the farthest I’ve ever known anyone to make it. 6.5 miles for a just over a 7 minute/mile pace. That’s poster material.
    • T-claps to War Eagle. He has become a runner in the past couple of months. The young buck must have been feeling his oats as we rounded NOMA on the back stretch. Like a horse to the barn he took off as Rudy and El Guapo approached. He was a good 10-15 feet ahead of me and I was not able to close the gap. I was seriously wondering if he was going to beat me to the flag.
    • He didn’t.
    • There was a supermoon in the sky. Problem was that we couldn’t see it. If you haven’t noticed, it will be raining in New Orleans for the next two months.
    • T-claps to Amnesty and Tool who, each nursing their injuries, were willing to get out on their bikes and get some work in. The ride-by heckling was a nice touch.
    • Running in shoes is the worst. How do you all do it? It’s awful. If anyone is headed to Hawaii soon, let me know. I’ll give you $5 to pick me up a pair of Locals slippers from the nearest CVS.
    • Run Ranger Run 10 Member Team Standings as of 1512 hours on 2/20. It’s tight:
      • #5 Okwata (507 miles)
      • #6 Rock City (494 miles)
      • #7 The Birdcage-1 (476 miles)
      • #8 Mothership (470 miles)
      • #10 Northshore (461 miles)
      • #18 HNJ (362 miles)

  • Get Your Kicks On Route 66

    The notice came in late Tuesday evening on Mummblechatter that a Q was needed for the newest AO — Popeye’s. YHC graciously volunteered for the opportunity to lead the PAX. The forcast late Tuesday said there was a 70% chance of rain. What do they know? Fear of the flu had some Sad Clowns bailing out on the fun before it even began. YHC thought what a solo workout would look like–not expecting 7 PAX to post this fine morning.

    Lafreniere Park is an endless opportunity for fun. Thoughts of the hills, the running track, and the workout equipment all raced through YHC head on the ride over. “Maybe 11s over the hills” “Maybe a run around the track” “Maybe some fun on the monkey bars” and if it rains “Maybe a full workout under the gazebo.” The conclusion…who am I kidding…let’s make this up as we go.

    DISCLAIMER

    I’m War Eagle. It’s dark. Be carful. Push yourself, don’t hurt yourself.

    Then Cruiser (from F3Houston) noted that I was not a professional trainer.

    WARM-UP

    Mosey around the gazebo and over the bridge.

    Hillbillies X 20

    SSH X 25

    Peter Parkers X 20

    Arm Circles 10 forward, 10 backwards

    THANG 1

    Mosey from the warm up area to the nearest walking path. Route 66 squats at each light poll until we arrived at the east side of the park. It became Route 55 (only ten light polls).

    THANG 2

    We finished squats on the east side of the park walking track. We moseyed north on the walking track until we arrived at the first light poll.

    Route 66 – Merkins

    Completed the 11th light poll right in front of the dog park where they had conveniently placed a brick wall.

    THANG 3

    Channing Tatums X 20

    Dips X 15

    Tatum Channings X 20

    Irkins X 20

    Derkins X 10

    THANG 4

    Indian Run to the workout area on the north side of the park for shoulder work.

    Shoulder taps X 10

    Rocky Balboa X 10

    Right Side Plank X 10 seconds

    Left Side Plank X 10 Seconds

    Mosey to the next light poll

    THANG 5

    Rout 66 – Jump Squats

    THANG 6

    At this point, the PAX asked, “Where are we going?” YHC couldn’t handle the lie any longer. “Guys, I am completely making this up as I go.”

    Mambi suggests heading back to the workout area for some Mary.

    Right after that my official Team Mothership RunRangerRun Apple Watch informed me we had hit the two-mile mark on our excursion. Team Rock City members were adamant that we were only at 1.5 miles. Suggestions for cheating and asterisks were suggested, but we all know the truth.


    7 stations of Mary, in cadence X 15

    Leg raises

    LBCs

    Flutter kicks

    Dying Cockroaches

    Penguins

    Bridge Hold

    Freddy Mercurys

    Mosey Back to the Flag

    COUNT OFF, NAME-O-RAMA, ANNOUNCEMENTS, PRAYER

    Heavy hearts for many friends and family members facing health problems.

    Thanks for letting me lead, men. SYITG

  • The Three Caballeros

    The Three Caballeros

    Three Pax came out in the gloom on a comfortable Wednesday morning for a beatdown. The Pax was dressed in hoodies and jackets like they were at an F3 in Michigan or Ohio, but this is the South so the layers of clothes were quickly discarded as the Pax made our way around LaFreniere on this beautiful southern 50 degree morning.

    The Warm-up

    The Pax moseyed from the flag to the large gazebo in the middle of the park for a standard warm-up routine.

    SSH – 27 (it’ll be 28 in October when the Yanks win another title, at least this is what War Eagle told me)

    Hillbillies – 20

    Michael Phelps – 20

    Smurf jacks – 20

    Rocky Balboas – 20

    Imperial Walkers – 20

    The Thang

    The Pax moseyed around the pond and stopped at some open grass for a series of plank exercises when they were encouraged to hold the plank the entire time.

    Merkins – 20

    Plank Jacks – 20

    Annies – 20

    Nolan Ryans – 10

    Stay in plank for a low hold and then a high hold

    The Pax continued their mosey around the pond to the exercise equipment on the Napoleon side of the park and only to discover that some nice man set up cones on the lawn, although the line wasn’t straight they would make for wonderful suicides!

    The Pax ran a standard suicide and then went to the equipment for a trip across the monkey bars ending with 3 pull-ups and then a rotation of incline merkins, step-ups, and hanging leg raises. 15 merkins was the count.

    The Pax repeated the same routine but this time the suicides were animal suicides. We moved down to each cone with a bear crawl, followed by forward a crab walk, then a booboo baby bear crawl, and finally a reverse crab walk.

    After two rounds of suicides and exercises, the Pax ran one more standard suicide and grabbed the cones before running back to the flag.

    Mary

    O Dolly – 15

    Hello Dolly – 15

    Wife Pleasers – 20

    The End

    Count-off, Name-o-rama, prayer…we tried to EH a fellow gloomy exercise fan mid workout hopefully we will see him one morning for some Popeyes.

    Thanks for the discipline and the opportunity to lead,

    RevSox

  • NO Spartacus For You

    We were fortunate it started to rain harder as 16 men gathered around the SF and one, Abacus, was running the track. (I’m missing one name. Let me know who and I’ll update this BB) DISCLAIMER and let’s mosey.  There was a lot of disappointment we weren’t doing Spartacus, but the pax were pleasantly surprise with what was in store. We found a nice, wet grassy field for the warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Abe Vigoda’s x 10 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    Grab a rock:

    -shouler press x 20 IC

    -curls x 20 IC

    -squats x 20 IC

    -merkins x 10

    Let’s mosey 200m and back. Rinse and repeat with 15 reps and 400m run.  Rinse and repeat with 10 reps and 400m run.  Next is the  Merkin Circle.  Three pax at a time would run to outdoor gym and do 10 pull-ups each. While they were at the pull-up bar, one pax in the circle would do 5 merkins, then the next guy, etc… When all pax did their 10 pull-ups, we did one more round of the above, without the run.

    Time for some Mary:

    -LBC x 20 IC

    -Flutterkicks x 20 IC

    -Hello Dolly X20 IC

    -Dying Cockroach x 20 IC

    -Penguins x 20 IC (per Mahatma, heels together)

    -Wife Pleasers x 20 IC

    -J-Lo’s x 20 IC

    Times almost up, put the  rocks to bed and plank back at the SF.We did some High Planks, Low Planks, Left Arm up, Right Arm up and Mission Impossible.

    Countoff, namerama with a FNG, Announcements, Shoutouts and a Prayers.  SYITG!

  • The Back Nine

    After some last minute scouting, YHC pulled up without a minute to spare. The disclaimer was given, including a word of caution about possible broken ankles, and we moseyed to the Great Lawn for the warm-up

    Warm-Up

    This month is Run Ranger Run and every yard counts, so YHC forwent the customary circle warm-up and chose to go old school Jr. High football style:

    High Knees, Butt Kicks, Karaoke left, Karaoke right

    The Thang

    We divided up into 5 teams of 4. Each team received a baseball and were provided the simple rules of Rarájipari – You must kick the baseball to the Foundry. One team member can kick it the whole way or you can pass between team members. First team to the Foundry wins.

    At the Foundry we all found some pull-up space for the Bern ‘n Burp – keep your chin above the bar as long as you can. When you drop out, do 10 burpees and take a 10 second rest. Repeato until time is called. Most of us got in 3 or 4 rounds.

    Rarájipari under the 610 overpass to Zachary Taylor Drive.

    From there we moseyed to the football field between Grow Dat and the Dog Park. 100 yard Bear Crawl

    Next we moseyed to the 9th hole of the frisbee golf course for The Jack Nicklaus. Starting at the 9th hole tee box, sprint to the 9th hole (or whatever you call the contraption that you throw the frisbee into). At the 9th hole, do 9 merkins followed by 9 air presses. Then walk to the 10th hole tee box and sprint to the 10th hole where you do 10 merkins and 10 air presses. Continue this through the 16th hole. We repeated the 15th and 16th holes.

    Rarájipari to the port-a-potties on the backside of the track.

    On the track – 600m run as hard as you can.

    Mosey back to the flag

    NMM
    • Mistake #1 – We arrived at the flag late. How late? More than 3 minutes, less than 35. I don’t really know. I wasn’t using a watch. I was wearing one, but I wasn’t using it.
    • Mistake #2 – Quiche wasn’t with us.
    • Mistake #3 – It took me a minute to realize Quiche wasn’t with us anymore. Fracsac went out to find him. Somehow in the 30 seconds we had been standing at the flag, Frac forgot where we had come from and ran off in the wrong direction. Meanwhile, rumor has it that Quiche had accidentally locked himself in one of the Rock ‘n Roll Port-a-lets. Fortunately all City Park Roads lead to the Port-a-lets on the backside of the track. Frac finally made it there and through brute strength was able to free Quiche. Both returned to the circle, smelling of excrement and unwilling to speak about what had happened.
    • Mistake #4 – While playing Rarájipari on the way to the track, I mentioned to my teammates that we shouldn’t tell the groups ahead of us that they should take the street to the right up ahead. As the Q, I am apparently supposed to be taking care of the pax and so I received some instant F3 karma when the sidewalk rose up and tripped me. It felt like a pretty spectacular fall.
    • We had one FNG – Scrub. He came out on his own. I wasn’t paying close attention, but I believe a medical resident at Tulane mentioned F3 to Scrub while he was there being treated for a virus he contracted in South Central Jersey.
    • We ran a lot. It was at least 4 and half miles, no more than eight.
    • Rudy met us for the circle of trust. He’s just in it for the fellowship.

  • Keep It Simple Stupid

    The Uptowner was greeted with 14 fiends this week itching to get their Friday fix. Although YHC had been voluntold to Q weeks ago, he slacked on working up a fancy workout with a cool theme, laminated weinkie, or pre-arranged cones. Therefore, back to basics for the PAX with 45 action packed minutes of good old-fashioned exercises and circuits, with hopes of leaving stronger than when we came. As the PAX rolled in, YHC gave the usual discalimer along with second disclaimer and warning that his sharpness as a playcaller may be hindered by the aftereffects of the evening beatdown and IPA fuelled F2 hours earlier. Here’s what went down:

    Warmup: IPW, AC, WM, LS Squats, PP, Plank Roll, LC Crab, all various reps IC, followed by a Bear Crawl approx 40 yds to the rock pile.

    The Thang: Countdown circuit with 4 exercises, all IC and same rep count, to be varied up along the way. These tend to be tough but the descending count provides some light at the end of the tunnel.

    • First round consisted of: Curls x15IC, Low Slow Squat w/rock x15IC, Shoulder Press x15IC, Mary/Rosalitas x15IC. Rinse and repeat x14, x13, x12, x11 all with varying Mary exercises at the end. YHC enlisted the help of the PAX to share the cadence duties.
    • Break for a bear crawl around our circle of rocks followed by a Alabama-cousin-marriage joke complemets of War Eagle.
    • Next round: Curls x10, Lateral Lunge x10, Shoulder Press x10, Dealer’s Choice Mary x10, rinse and repeat x9, x8, x7, x6.
    • Final round: Curls x5, Front Lunge w/rock overhead x5, Shoulder Press x5, Mary x5. Not much time left to keep working our way down so we had to cut it short and deposit the rocks.

    Last 90 seconds included Hip Flexors and Plankorama.

    COT to seal the deal. Welcome to our FNG who gace us lots of info on himeself but not much nickname material…hence the name Vanilla.

    T-claps to the PAX for pitching in on the never ending cadence.

    Tool

  • Sometimes You Gotta Call an Audible

    I was looking forward to Q’ing Rock City for the first time, so I took some time over the weekend to plan out a beatdown for the PAX. The beatdown was to take place on the track & field inside Pontiff Park; however, due to the rain that came down over the weekend & Monday morning, the track/field were both too #moist for us to use that day. As a result, I had to call an audible & come up with something else for us to do on the fly. Fortunately, on the car ride to Rock City that morning Kuch had mentioned to me that the track/field were too wet to use on Friday as well when he went to the Uptowner, and he told me that they had used the jogging path instead since it was a good bit dryer. So with that fresh in my mind, I issued the disclaimer to the PAX & then the workout commenced.

    • Warm Up: Mosey on the jogging path to the shelter about 250 meters away. Then we lined up around the perimeter of the shelter and did:
    • 25x Side Straddle Hops
    • 20x imperial squat walkers
    • 20x grass grabbers
    • 21x arm circles (11 forward, 10 backward)  
    • The Thang: We mosey’d from the shelter back to the rock pile, and then each PAX grabbed a rock. The Pax was then split up into 2 groups:
    • Group 1: ran 200 meters out & then 200 meters back to the rock pile
    • Group 2: while Group 1 was running, Group 2 was doing the following circuit:
    • 5 standing bench press with the rock
    • 10 curls with the rock
    • 15 shoulder press with the rock
    • 20 squats with the rock
    • _
    • When Group 1 was done with the 400 meter run, we switched, and then Group 2 ran the 400 meters while Group 1 did the circuit. Each group did the 400 meter run & the circuit 3 times. After that, we changed it up a bit and had:
    • Group 1: run 200 meters out & 200 meters back, but this time it was an Indian Run with each PAX carrying their rock during the run
    • Group 2: while Group 1 was doing the Indian Run with their rocks, Group 2 did merkins using their rocks. 10 merkins with the left hand on the rock, and then 10 merkins with the right hand on the rock, and then rinse & repeat as many times as possible before Group 1 got back. Then we switched & had Group 2 do the Indian Run with the rock & Group 1 do the rock merkins
    • After that, we circled up on the grass & did the following exercises in cadence:
    • 15x bench press with the rock
    • 20x bent over rows with the rock
    • 15x American Hammer (with or without the rock)
    • 20x Rocky Balboa’s using the rock
    • 10x burpees (no rock)

    After these exercises were done, Bogey pointed out that time was winding down, so we returned our rocks and Mosey’d back to the flag. Fortunately for the PAX, we still had 2 minutes left when the six reached the flag, so we each did 10 inchworm burpees on our own & then according to the $5.99 watch I ordered off of Amazon last week, we had reached 6:15am (however; according to Rudy’s watch, it was only 6:14am, so he was grumbling that the beatdown had ended prematurely. Classic Rudy, am I right).

    COT: Next we did the count-off, the name-o-rama, & announcements. Hand Grenada had a birthday last week, but the PAX decided a good old fashioned pat on the back would suffice in lieu of having the PAX sing happy birthday to him in unison. Next we did intentions & then closed with a prayer. Thanks for letting me lead, fellas. Enjoyed it!

  • 610 Stomp #180 – Stretch You Big Dummy!

    Some of us are born flexible and some of us are born…well, not. Either way, good running requires good stretching before and after the actual running. I’d first like to thank the good people at Runner’s World as well as the folks at Google for helping me create this Q.

    W/U – Complete each exercise from tree to tree

    • Quad + Piriformis Walk
    • Hip Opener
    • Arm Circles
    • Frankenstein Walk
    • Karaoke Run right over left
    • Karaoke Run left over right
    • Hold a Downward Dog for the 6

    Routine was a modification of Runner’s World “The 5-Minute Warm-UP Routine You Should Be Doing Before Every Run”

    The Thang

    • Run the Traditional Route and be back for 6:10.  YHC got in 3.6 miles with some great mumble chatter & F2 from War Eagle. Thanks for the push!

    C/D

    • Hip-Flexor Stretch
    • Hamstring Stretch
    • Piriformis Stretch
    • Lower Back Stretch #1

    https://www.runnersworld.com/training/g20862016/cool-down-routine/

    Announcements

    • F1/F2 event this Thursday at Wrong Iron.  DownPAINment will begin at 18:30  sharp. 
    • This Thursday & Every Thursday is the Lakeview Running Club.  Meets up for 18:30 for a 5K or more run followed by complementary Jambalaya Girl & Cash bar.    

    Intentions

    • A family friend & fellow Holy Cross grad, Jacob Stetchmann, fell 34 floors to his death in Honolulu.   Please keep his soul and his family in your prayers through this difficult time. 

    Thank you for the opportunity to lead – Da Parish

  • Louisiana Fast

    Louisiana Fast

    YHC had dreams of a legendary AO at the Fight Club in Kenner, alas his inability to EH guys over to Kenner resulted in one too many solo workouts, so he is shifting gears and moving this Wednesday workout from LaSalle Landing to Lafreniere Park. So Metairie, Kenner, and River Ridge Pax – sign up to lead Popeyes on the Q schedule.

    Warm-up

    YHC led the Pax on a mosey past the large gazebo in the middle of the park for a standard warm-up

    SSH – 25

    Annies – 20

    Plank Jacks – 20

    Inch worm – 20

    Leg Stuff

    YHC led the Pax on a short mosey back to the starting location for some leg exercises on the wall.

    Channing Tatums – 20

    Box Jumps – 10

    Tatum Channings – 20

    Incline Merkins – 10

    Repeat with reps at 15, 10, and 5 for the Channing Tatums while Box jumps went from 10 to 7 to 5 and merkins remained at 10

    Global Warming

    The forecast called for temps of 36 degrees with windchills in the 20s. YHC assumed this would be the coldest hour of the year for New Orleans which is the right time for some Global Warming. God was good and the temps were in the low 40s, but the Pax still did two rounds of Global Warming.

    Circle up with everyone in the Al Gore position. One Pax starts the round with 2 burpees and we follow in sequence. Round two was 5 merkins. Each round consisted of 3 trips around the circle. Tclaps to the Pax for clapping on the burpee jump and shouting out their merkin count.

    The Real Mountain Climbers

    Popeyes is the home to fast Louisiana fried chicken and good hills for F3 workouts. YHC broke us into the hills with some real mountain climbers. Three hills are lined up in a good order or running up and down so the Pax ran up to the top of the first hill, got down on their face for a 30 count of mountain climbers, down the hill and back up the next for more mountain climbers. We went up and down 3 hills on the first round and up and down 4 hills on the second round.

    The Apparatus

    Popeyes not only has good biscuits but also two sets of outdoor workout equipment. The Pax moseyed over to one set and everyone picked an apparatus to climb on for a brief workout. The Pax doing pull-ups was the count at 5 pull-ups to switch to the next apparatus. The Pax completed two rounds and moseyed back to the start for some Mary.

    Mary

    Flutterkicks – 16

    Penguins – 20

    O Dolly – 20

    The Close

    Count off, Name-o-rama, announcements, and intentions. Closed in Prayer

    Join us at Popeyes at Lafreniere Park on Wednesdays for a beatdown that promises to bring a good variety of exercises.

    Rev Sox