F3 New Orleans

Author: Rudy

  • 610 Sprints

    4 Men appeared in the early morning gloom. I remember wistfully the days when we numbered more. Wherefore have you gone Hawg, JV, Shorty, SFx (OK – SFx continues to get a pass… Be well, brother; look forward to your return).

    After disclaimer (I think I said it; I have tendency to forget it), YHC broke the news: instead of the usual 4+ mile out-and-back, we’d shoot for 3 miles, then meet back at the track for some sprints. With that said, off we went.

    The Run
    30 mins, after 6 mins either burpees or recover. Took us about to the Orleans bridge before turning around.

    The Sprints
    At the track (very nice surface, puts Rock City’s track to shame):

    • 50 yd sprint, 50 yd recovery x4
    • 100 yd sprint, 100 yd recovery x4
    • 50 yd sprint, 50 yd recovery x4

    The Finish
    Gathered for a countoff, name-o-rama, and prayer.

    YHC humbly asks for prayers on behalf of his Father-in-law, Amnesty passed along good news regarding health of his co-worker.

    Finish with St. Ignatius prayer for generosity, and then we parted ways until the next workout.

  • Beatdown from the Founding Fathers of Notre Dame

    8 timely men, and 2 rollin’ in hot, made for 10 PAX eagerly waiting today’s Notre Dame history lesson.  But first, thank you for the reminder JV – My Disclaimer, and then we are off

    The Warmup

    SSH x25, IW x25, DQ x25, PP x25 (and no mention of Notre Dame yet).

    Then get your rock.  Feel free to go big.

    The History Lesson

    Heading over to the lawn, looks to be about 50 yards from the fence.  Line up and learn about the famed fathers who founded and shaped Notre Dame with a String of Fire.  With each priest, repeat all exercises from the prior priests then add the new one.  Then sprint to the fence and back, then plank and wait for the 6 (which seemed to be your humble Q most of the time).  Then add the next priest.

    1. Blessed Basil Moreau:  Founder of the Congregation of the Holy Cross.  5 Burpees for Basil
    2. Father Edward Sorin: Founded Notre Dame in 1842.  10 Rock Squats for Sorin
    3. Father Andrew Morrissey:  An early president who tended the mission of educating catholic young men.  15 Military Presses for Morrissey
    4. Father William Corby: Chaplain for the Irish Brigade in the Civil War, then became president at ND.  20 Curls for Corby
    5. Father Thomas Walsh: Rebuilt the University after the fire. 25 Bench Presses for Walsh (try as I might, I couldn’t get the name/exercise to match on this one…)
    6. Father Patrick Dillon: Entered the priesthood at 12, the first Irish president of ND, died of illness at 28.  30 Hello Dolly for Dillon
    7. Father John Zahm: A VP for 10 years, a strong proponent of science and knowledge.  Repeat all exercises – but replace the sprint with a Rock Zahmbie Walk to the Fence.  OK, that was longer than it looked.

    The Great Fire

    In 1879, the University burned to the ground.

    “The fire was my fault. I came here as a young man and founded a university which I named after the Mother of God. Now she had to burn it to the ground to show me that I dreamed too small a dream. Tomorrow we will begin again and build it bigger

    — Father Sorin

    We commemorate the great fire with the Bear Crawl Ring of Fire.

    • Bear crawl in the circle till Q says Stop.  Plank and wait
    • Q starts with 5 Murkins.  PAX to the right goes next.  And round the circle it goes, plank when not your turn.
    • Repeat x3

    Alas, we were running out of time for the “Lets Rebuild it” round of exercises.  Save that for the next history lesson.

    Mary

    In honor of Notre Dame (“Our Mother”), we proceeded for several rounds of Mary.  With each round, 2 pax ran off to the gym for 10 Pull Ups.  Repeat until everyone had their chance at the pull up bars

    • LBC x30
    • Russian Twist x20
    • Flutter Kick x30
    • Freddie Mercury x30
    • Dr. W x15

    Return our rocks, sprint back to the flag

    Closing

    Count-off, Name-o-rama, callouts for health for colleagues of Marlin and Amnesty.  Close prayer of thanks for the day, statement of hope that we use the gift of the day such that our God will be proud of us, and close with St. Ignatius prayer for Generosity (Lord, teach me to be generous)

    Thank you all for letting me be your humble Q for today.

     

  • 610 Stomp #31 – More Sprints!

    After back-to-back sprint workouts (thanks Hawg and Amnesty), my hammys were screaming at me as I dragged them out of bed.  What better way to start a cold New Orleans day than with MORE SPRINTS!

    First the Disclaimer for the 5 brave men and 1 Friendly New Dog.  Then off to the races.  6 minute run, 30 second sprint, 30 second recovery down the usual Bayou St John route.  But wait – who is that coming in hot?  Who else – welcome to the festivities, Hawg.  Thanks for pushing me guys, I hadn’t made it that far (top of the overpass) on the 610 stomp before.  I thought my hammys were sore before…

    Returned to the flag (1 minute late) for 10 OYO burpees to Seal the Deal.  Count off, Name-o-rama, Naming of the FND, and closing with a prayer.  As usual, I like to finish with St Ignatius Prayer for Generosity (though I drew a temporary blank on the first line – too much sprinting, I guess)

    Lord, teach me to be generous.

    Teach me to serve you as you deserve;

    to give, and not to count the costs;

    to fight, and not to heed the wounds;

    to toil, and not to seek for rest;

    to labor, and not to ask for reward, except that of knowing I am doing your will.

     

  • 1988 National Champions – A Year in Review

    “Outlined against a blue-gray October [ok, February] sky, the Four Horsemen [ok, YHC and 7 faithful companions] rode again”

    For my first Rock City Q, I decided to take the PAX on a trip down memory lane – to 1988, to celebrate a Notre Dame National Championship.  Not to date myself, but this was senior year for me….

    Warmup: After the disclaimer, and the warning that PAX was getting a full dose of ND, we moseyed towards the rockpile.

    Game 1: ND 19 – Michigan 17.  Walk-on placekicker Reggie Ho boots 4 field goals.  Warm up with SSH, IW and DQ x19.

    Game 2: ND 20 – Michigan State 3.  NOLA LB Michael Stonebreaker returns an INT for a TD.  PAX celebrates with Murkin x20 and 3 lonely MSU burpies.

    Grab your Football.

    COP 1 – The Lawn: All-American QB Tony Rice hits his stride in these games.  Flexes his muscles, if you will.  For each game, we do a series of Presses, Pushes (bench press motion, but standing up), Curls and Rows.

    Game 3: ND 52 – Purdue 7: Press x13, Push x13, Curl x13, Row x13 (totals 52…)

    Game 4: ND 42 – Stanford 14: Press x10, Push x10, Curl x12, Row x10 (totals 42)

    Game 5: ND 30 – Pitt 20: Press x7, Push x7, Curl x9, Row x7 (totals 30)

    COP 2 – The Field: Mosey to the football field.

    Game 6: ND 31 – Miami 30.  Catholics vs Convicts.  Game of the Century.  Etc…..  Hero of the game: Safety Pat Terrell, with an INT for a TD and breaking up a 2 point conversion with 45 seconds to go.  So we do 2 “Pat Terrells”: 50 yd dash with your football, Squat Jump x 10.

    Game 7 & Game 8: ND 41 – Air Force 13, ND 22 – Navy 7: Suicide Ladders with Burpie.  First up: 10/20 suicide, 7 burpies.  10/20/30 suicide, 5 burpies.  10/20/30/41 suicide, 5 burpies.  Sorry guys, we didn’t get to the 22 total burpies for navy.  You all owe me 5 more burpies OYO…

    Game 9: ND 54 – Rice 11: Rocket Ismail takes 2 KOs to the house.  We celebrate with 2 80yd dashes

    COP 3 – The Shed: Mosey to the shed

    Game 10: ND 21 – PSU 3: The ND RB stable (Johnson, Green, Brooks, Culver) carried the load.  We work quads with them.  Channing Tatums x 21.  Dips x15, Tatum Channings x21.  Muricans x15

    Game 11: ND 27 – USC 10: Lou Holtz sends starters Ricky Watters and Tony Brooks home.  We pull up a (People’s) Chair to watch with them.  Sit.  Count up to 27.  Then 10 Presses.  Repeat.

    COP 4 – The Lawn: Mosey back to the lawn for Mary

    Game 12: Fiesta Bowl ND 34 – WVU 21.  LBC x24.  Grab rock for some Bench Press x10 (total 34!).  HD x 21.  FK x 21.  BP x 10.

    Mosey back to the flag.  Count off, Names, Prayers.  Remember intentions in our hearts.  And a close friend of YHC going in for medical tests this week.

    Finish with St. Ignatius prayer for generosity.

    Thanks all for making my VHQ at Rock City a great morning!

  • 610 Stomp – SOBB

    Delightful crisp NOLA morning gloom.  Where was everyone?  Its my VQ – someone better be there!  And yes, out from the gloom emerge our #MidCity contingent of SFx and Tool, and Griswold too.  #Tclaps for you guys for making my first Q.  After almost forgetting the disclaimer – we were off.

    Sprint Out / Burpie Back

    Usual Bayou route.  6 Minute run, 30 second sprint, 30 second walk on the outbound leg.  6 minute run, 10 burpees on the inbound leg.  While clear in my head, I failed to articulate it.  No, we weren’t running 6 minute miles.  No, we weren’t sprinting for 6 minutes.  No, we weren’t doing 30 burpies.

    After getting everyone on the same page, off we ran. And sprinted. And burpied. And enjoyed the slow appearance of the sunrise showing a beautiful mist over The Big Lake.

    Griswold, Tool and YHC passed the time at the end with LBC x25 while waiting on SFx, who needed to show off by running further, farther and faster…. Then we gathered around the flag for 10 OYO burpies.

    Shout Out

    Prayers for Tool and his family, as they celebrate the life of his Grandmother. Shout out of joy for Griswold’s brother, welcoming a new son.  And prayers for our local F3 family – RY’s aunt, OSHA and Bubba’s wives, and Amnesty – get well soon, we miss you out here.

    Finish with St. Ignatius’s Prayer for Generosity.

    Thanks guys!