F3 New Orleans

Author: Amnesty

  • Rock City Supreme

    “Add sour cream to anything and it makes it Supreme”-Tool (or con frijoles-Hawg)

    After Disclaimer, let’s mosey to the Warm-up COP…oh look, here comes Hawg.

    Warm-COP:
    -SSH x 30 IC
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC

    Grab your rock. Mosey to shelter with benches.
    -Squat-Press x 20 IC con rocca
    -Curls con rocca x 15 IC
    -Skull Crusher Press x 15 IC (bench press rock, reach back and touch rock to ground, bring back above chest and then to chest for one count….remember, don’t drop it on your face. Right JV?)
    -Channing Tatum x 15 IC con rocca
    -Dips x 15 IC
    -Tatum Channing x 15 IC con rocca
    Rinse and Repeat

    Boss Keen needs the rocks moved out of his ditch. Pile em up and line up. Start moving em. x 4 (pick up a rock by your left foot, straighten up, and put it down by your right foot…goes both ways)

    Great work men, time for a break. Have a seat.
    -People’s Chair con rocca – 1st round
    -2nd round with rock press x 10 IC
    -3rd round with rock curls x 10 IC

    Back by popular demand, a third round of:
    -Squat-Press x 20 IC con rocca
    -Curls con rocca x 15 IC
    -Skull Crusher Press x 15 IC
    -Channing Tatum x 15 IC con rocca
    -Dips x 15 IC
    -Tatum Channing x 15 IC con rocca

    Lo and behold, the clock wins again. Time to send the rocks home and COT.
    Countoff, namerama, announcements (Q50 night run Saturday in Fountainbleu Park, Mandeville), Shoutouts: YHC saw Gleason movie and wanted to pray for all those going through ALS and and terminal illness, and their families; and pray for Tool’s son and his family for strength and success in his son’s therapy.

    Great to back from a week at the beach! See you at the Stomp!!!

  • Suck It Up Buttercup!

    (more…)

  • 610 Stomp #47 Fartlekin’ Redux

    Word Origin (Swedish): literally…speed play

    Four men with the intestinal fortitude to show up and improve themselves met by the shovel flag. Fresh off vacation and with fond memories of Hawg’s Fartlek some weeks back, it was time for a Redux. After Disclaimer, we stepped off and ran to Canal Blvd…about 4 miles. During the run we did four sprints…of varying exertion levels: 70%, 71%, 72% and 69%. We returned to the S/F with a few minutes to spare so we sealed the deal with 10 burpees. Countoff, Namerama, Announcements (see below), Shoutouts, Prayer. See you tomorrow for my Birthday Q at NOLA Foundry.

    7/13 – Gnarly Nutria Meet at our normal Friday AM spot St. Charles entrance to the park **3 Laps=5 miles in Audubon Park at 915PM *early time is to accommodate Tinkles and Amnesty **Huddle around a cooler for some F2 post-night time run. There will be beer, water and gatorade.
    7/17 (Sunday AM)- Spillway Mud Run Reluctant Yankee is the Q Sign Up Here
    7/20 – Tool is the Q Wednesday Night 2 Mile NOTC Run in City Park
    **We are co-hosting this event! Wear your shirt and come help us be visible and part of the community.
    8/6 – Night Race 5 or 10 miler – Bleau Moon August http://theyatrace.com/node/101/registration/register
    10/8 5k Warrior Dash in St Francesville 13 obstacles Warrior Dash 5k Louisiana Need someone to Q this.
    10/29 Jazz Half Marathon 13.1 miles. Jazz Half sign up
    11/11 NOLA Go Ruck NOLA Ruck **We need some more hard commits to make this happen just for f3 NOLA.
    11/19 Alabama Spartan Spartan Super 8-10 miles 25 obstacles **I just put it on the calendar bc I really enjoyed this last year.
    3/18 or 19 – Tough Mudder in NOLA 10-12 miles and 20 obstacles

  • Boss Kean’s Benevolence

    Eight men gathered around the SF. Surprisingly, I’m not a trainer…let’s mosey.
    A short run to the rock pile where we warmed up with our first COP:
    -SSH x 30 IC
    -IW x 30 IC
    -PP x 20 IC
    -Arm circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC
    Grab a rock. Very little running, so go big if you feel it…. Hawg and Bubba felt it…
    Hey, that’s not heat lighening…so let’s get under the shelter. Next COP:
    Round One:
    -Squat presses, con rocca x 20 IC
    -Curls x 20 IC (curls for the girls)
    -Rows x 20 IC (rows for the ….)
    -Chest press x 20 IC
    Round Two:
    -Squat presses, con rocca x 15 IC
    -Curls x 15 IC (curls for the girls)
    -Rows x 15 IC (rows for the ….)
    -Chest press x 15 IC
    Round Three:
    -Left Leg step-ups x 10 IC with rock
    -Dips x 20 IC
    -Right Leg step-ups x 10 IC with rock
    -Dips x 20 IC
    Time to move Boss Kean’s rock pile. Pile em up and get in a line. Start moving… What’s with the groaning when Hawg’s and Bubba’s rocks were being picked up and put down. Good job, now move it back. The chain gang did such a fine job, Boss Kean’s Benevolence shined when he allowed them to take a break….and have a seat of the People’s Chair, with rock. To alleviate the boredom, rock presses x 20 IC. Drop rock and take a break. REMINDER: Dredd’s guidance to us to pick up the Mumble Chatter. Pick it up, have a seat and let’s do some curls x 10 IC. Break over. Time to bring the rocks home. Mosey to the pile, give a toss and find some nice grass for Mary.
    Mary:
    -LBC x 30 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -Penguins x 20 IC
    -Y’s x 30 IC
    -T’s x 30 IC
    TIME SERVED

    Count off, namerama, announcements, shout outs, prayer. Great start to the week.

  • Nola Foundry Rises

    It was a comfortable, humid morning and a great day to start a Wednesday workout at City Park. As the shovel/flag was planted, the men started walking up. After the disclaimer, ten men started off including an FNG. After a little mosey to start the warm-up to an open field, let’s circle up for the first COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC
    Sometime during the COP SFX came running up to join the PAX. Glad he made it. Welcome friend, knew he didn’t want to miss it.
    As we moseyed to the Foundry, the whining…I mean mumble chatter, about running through the high grass was rampant and quite ladylike….yeah, I said it…
    At the Foundry we split the group with five starting the circuit and six running to the little tree…yep, the one behind the big one. Yes, the green one. And do 10 burpees.
    The circuit: pullups, dips, rows and traverse the monkeybars (horizontal ladder). Rotate between running to the little tree for burpees and doing the circuit. Rinse and Repeat.
    Let’s mosey… Look, some grass that isn’t too high…
    Time for Tabata: first 20 secs Seal Jacks, second 20 secs Push Jacks (like plank jacks except when legs go wide, lower your chest; when leg are brought together, push up). Then Seal Jacks…then Push Jacks….for 4 minutes. One minute rest then start the second Tabata. This time we did Running in Place and Push Planks (go from low or elbow planks to a regular plank, then a push up). We ran out of time so had to cut it short. Let’s mosey to the SF. Looks like Hawg found a Cycle to finish with. Sure was nice of SFX to let him borrow it….HA.

    Countoff, namerama (bienvenue (“welcome” in French…duh) Poisson-FNG), announcements, prayer to the Sky-Q.

  • A Scenic Beatdown

    Six men showed up to grow, improve and get stronger. DISCLAIMER and let’s mosey. During the first COP three more men came running up to join us.
    COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each dir.)
    -J-Lo’s x 20 IC
    A short mosey to find some open space to run my favorites, 11s. Run across the field do 10 burpees, run back and do 1 LBC. Run back across the field and do 9 burpees, return and do 2 LBCs…keep going until the numbers reverse.
    Let’s mosey over to the gazebo and use them benches.
    -Right leg step-ups x 20 IC
    -Dips x 15 IC
    -Left leg step-ups x 20 IC
    -Derkins x 10 IC
    Let’s mosey close to the shovel flag and pair up for some Dora (one partner does pushups, the other runs to the fire hydrant and back. The other partner takes over the count of push ups and do 100 as a team. Next is 200 LBCs; then 300 squats.) We stopped short on the squats due to time. I handed of to Chewy for some Mary. He introduced us to the famous, or infamous, Y’s, T’s, I’s and a shoulder drop thing from the plank position. Thanks Chewy for enlightening us with the Physical Therapy skills to strengthen and support our backs.

    Times up, countoff, namerama, announcements, shoutouts and a prayer. Let’s mosey over to the Beach House for some coffee and F2.

  • Bear Returns to the Mountain

    Ten men gathered in the gloom with the potential of a solid drenching… Disclaimer and letting all know that we would call it early if lightening became a concern…and let’s mosey.
    COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 IC (15 each dir)
    J-Lo’s x 20 IC
    LSS (Low Slow Squats) x 20 IC
    Mosey to a grassy area near river levee for some Pusherama:
    Merkins x 15 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC
    Back by “popular” demand and a lack a creativity by YHC, time to rinse and repeat my last Wednesday Q, Bear Crawls Up the Mountain for some 11’s. Bear Crawl to the top of the levee, stand up and run over and do 10 burpees, run back over and do 1 LBC. Rinse and repeat…9 burpees, 2 LBCs…etc… Due to time we stopped half way through it.
    Mosey to the front of the zoo by the Audubon statue:
    Tatum Channings x 15 IC
    Dips x 15 IC
    Chatum Tanning x 15 IC
    Mosey to the open field between zoo and Magazine Street for 50 yd sprints x 7
    Mosey to the flag, Countoff, Namerama, Announcements, Shoutouts and a Prayer

  • 610 Stomp #33

    A light crowd today…guess the thoroughbreds stayed in the stable, fartsacking… (that’s right, I’m calling you out).
    Four real men, YHC included- ;-), showed up to improve and grow. Plant the flag, Disclaimer and let’s step. This time we pushed through and skipped the stops. We made it a Tempo run. As we started, we had an Aggie take off like he was being chased by a Bengal Tiger. Yep, caught him. It was a beautiful morning for a hard run. When all four finished, we sealed the deal with 10 burpees, Countoff, namerama, announcements, shoutouts, and a prayer. See you at the Birdcage tomorrow with Mr. Awesome…always a severe beatdown.

  • Moving 2 Rock Piles

    13 Brave and Chilly men showed up to hit Boss Keen’s Rock Pile as previously advertised. Disclaimer and let’s mosey.
    COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 (15 each dir)
    J-Lo’s x 20 IC
    Grab your rock and go big, there won’t be too much running with it…circle up:
    1st Set:
    Rock Presses x 15 IC
    Rock Squats x 15 IC
    Rock Curls x 15 IC
    2nd Set: Rinse and Repeat
    3rd Set:
    Rock Presses x 10 IC
    Rock Squats x 10 IC
    Rock Curls x 10 IC
    Now we’re warmed up, gotta move Boss Keen’s Rock Pile: the 13 of us pile up our rocks, lined up and started moving the rock pile from one end to the other. This method gave too much of a rest so we made two lines of 6 and 7. After moving the pile another three times, the chain gang needed a rest. Take a seat in the People’s Chair con roca. We sat a while and took a short break. Take a seat again. What? Bogie requested Rock Presses…okay. From the chair, Rock Presses x 10 IC, Rock Curls x 10 IC, drop your rock and take a quick break. Rinse and Repeat. Mosey back to the pile and put the rock to bed. Follow me…to the football field for some sprints. Since we didn’t finish our sprints from Wednesday, it’s time to make up for it. After 7 sixty yard sprints, we had time for some Mary:
    LBC x 20 IC
    Hello Dolly’s x 20 IC
    Wife Pleaser’s x 20 IC
    Time’s up, see ya at the flag.

    Count off, namerama, announcements, shoutouts and a prayer. See you at the 610 Stomp tomorrow…

  • Bear Crawls the Mountain

    Twenty men met at the shovel/flag eager to get stronger. DISCLAIMER: “I’m not a personal trainer, and I don’t look like one…like OSHA.” Let’s mosey…

    COP:
    SSH x 30 IC
    IW x 30 IC
    Peter Parkers x 20 IC
    Arm Circles x 30 IC (15 each dir)
    J-Lo’s x 20 IC (fka Pickle Pounders
    -during the COP two late, but brave, men rolled in hot. Better late than…..;-)

    Let’s mosey….time to take the Chevy to the Levee….oops, a train passing by blocking our way. An audible was called and we pulled off to do some Mary:
    LBC x 40 IC
    Hello Dolly’s x 20 IC
    Flutter Kicks x 20 IC
    The train passed and it’s time to conquer the levee.

    We all love some 11’s, so let’s have the Bear Crawl Up the Mountain 11’s:
    -line up and bear crawl to the top of the levee and do 10 burpees (changed to squats after first set due to gravel at the top), run down and 1 LBC, bear crawl back up 9 squats, run down, 2 LBCs until the numbers reverse. After an easy, recovery mosey to the Fly for a scenic view of the river and the Gloom while we had a pusherama:
    Merkins x 20 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC

    Our chest, arms and back are screaming….time to mosey to the soccer field in front of the zoo; 70 yard sprints x 7. Gassed! Time to head back to the shovel/flag.

    Countoff, namerama, announcements, shoutouts, and a prayer. Welcome FNG-Boudreaux

    Join us for the F2 event tonight at BBG for 1900! Attendance Mandatory!!!