F3 New Orleans

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  • More than we started with! – from Charmin

    As normal for YHC in an effort to leave no man behind, we started with a pre-beatdown count off with a count of 8. So each of the groups went off, runners went to the outside track, while knotters and Ruckers went backwards on the track.

    Noticing that the gates were locked, Ruckers ended up retracing our steps and even saw a mummy along the way. Discussion was had about positive language and how much progress we have made during our time in F3.

    Returning to the shovel flag with just enough time to spare, I notice that the area is more filled. Doing countorama and nameorama we ended up with 10. Proving that showing up late is better than not showing up.

    That being said, Thursday beatdown might need to move the start time for the later boys.

  • Casino Royale and The Gettysburg Address – from Triple Shift

    If you don’t write a backblast quickly, you will forget the details. I’m doing this for the Pax Miner so everyone gets credit.

    I brought all my toys (dumbbells, kettlebells, and sandbags) and borrowed a couple from Frac and Heisenberg’s 80lb sand ball. I provided a disclaimer and the pax picked up all the coupons and headed to the front steps of NOMA to play a few rounds of blackjack.
    Diamonds – Thrusters/Squats
    Hearts – No Cheat Merkins/Bench
    Clubs – Patti Cake Big Boi Sit-ups
    Spades – Body Row/Upright Row
    Joker – Farmer Carry/Run around NOMA
    A’s – 10 of suit and then Bear Crawl to one side where the slate ends.
    K’s – 10 of suit and then Lunge Walk to one side where the slate ends.
    Q-s – 10 of suit and then Monkey Walk to one side where the slate ends.
    J’s – 10 of suit and then Duck Walk to one side where the slate ends.

    For the game of Blackjack, the loser or if a draw happens, performs 10 burpees. The winner does one (1) burpee, and a bust (going over 21) must do the number of burpees of the bust. My kids came up with that diabolical choice as in the Prisoner’s dilemma scenario.

    We finish up by carrying all the weight back to the virtual flag. For the COT, I shared with Pax that the next day (November 19, 1863), Abraham Lincoln gave his famous Gettysburg Address where some 51,000 men were either killed, wounded or went missing / captured in the three day battle. With that, I closed out with reading President Lincoln’s speech.

    Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
    Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this.

    But, in a larger sense, we can not dedicate — we can not consecrate — we can not hallow — this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us — that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion — that we here highly resolve that these dead shall not have died in vain — that this nation, under God, shall have a new birth of freedom — and that government of the people, by the people, for the people, shall not perish from the earth.
    Abraham Lincoln
    November 19, 1863

  • Round Robin at The Gipper – from Einstein

    Cool in the mid-30s at The Gipper
    Round Robin was the order for the day as the Q sheet was empty
    Each Pax chose a warmup excercise. Then, off to the coupon cache to grab a block.
    Each Pax chose a block movement, after everyone had a turn – we ran around the block – repeat.

  • Exicon Top Cover – from Honeysuckle

    YHQ arrived early to test out the “mintron” speaker’s ability to broadcast from the Lion to the trees and was disappointed. Fortunately, several PAX arrived at that moment at the same time. YJ continues to impress with his parking skills. Significant amounts of calf stretching ensued. Valve arrived just in time for warmarama.

    Warmarama:
    SSH, Windmills, Willie Mays Hayes, Imperial Walkers, Toy Soldiers, High Knees, Butt Kickers

    Thang 1:
    As this beatdown was coming together, the theme seemed to be YHC making slight modifications to some other beatdown or Thang that someone else did. So the theme today would be covers. A lot of time, the band doing the cover tries to get as close to the original as possible. But sometimes they make it their own, and this latter approach would guide our exercises today.

    First, since we do 6 minutes of Mary quite a bit, this was changed to be 15 minutes of Joseph. The Joseph in this case is Joseph Pilates, who put a lot of focus into the brain-muscle connection. For the exercises we’re used to, this is no big deal. But some movements, especially fine movements or new movements, we aren’t used to them and they can be a challenge.

    America’s Best previously mentioned that the “Hundred” was in the exicon, so YHC scrubbed the exicon to find other “official” F3 exercises that were similar to pilates exercises. Here is YHC’s mapping, which is the set of exercises done today:

    Exicon -> Pilates

    Hundred -> Hundred. On your six, pump arms up and down 100 times. Feet on the ground, abs engaged.

    WWI Situps -> Roll up

    Alphabet -> Leg circles. The first 13 letters done on the right leg, unless you are left handed. The second 13 letters done on the other leg. It was good to brush up on the alphabet also.

    Boat/Canoe -> Double leg stretch

    Bay city scissors -> Scissors (w/o side scissor)

    Criss-cross -> Freddy Mercurys

    Superman -> Superman

    Ab stretch -> Bottom of pickle pounder

    Cooler -> Side lying leg raises (w/o knee to chest). These were extra rough.

    ? -> Figure 4 stretch

    At this point it was noted by Yankee Joe that we really don’t do much stretching. Goose’s opinion was that stretching was supposed to be done on your own time, and that was that.

    Thang 2:
    YHC still regrets missing the Iron PAX challenge done at the track this year. So to sort of replicate it, the PAX were to do a Route 66 around the civic center. Exercises were to be done at the front and rear of the building. Starting at the front, one burpee, one squat, and one merkin were to be performed, then run to the back and do two of each exercise. Then run around to the front and do 3 of each exercise, and so on, until at the last stop 11 of each exercise are completed.

    We often wonder, how many [fill in exercise] did we do? With route 66, there are multiple ways to get this number.

    1+2+3+4+5+6+7+8+9+10+11 = 66

    Or

    (1+11) + (2+10) + (3+9) + (4+8) + (5+7) + 6 =
    12+12+12+12+12+6
    = 60 +6 = 66

    Or

    Sum of 1 to N is N*(N+1)/2, so for N=11 we have 11*12/2 = 11*6 = 66.

    Or

    Just make an inference as to why the exercise is named Route 66.

    During this exercise, we listened to several covers and also an original song that possibly has a more famous cover.

    Rolling Stones covering Route 66 (orig: Nat King Cole)

    Rascall Flatts covering Life is a Highway (orig: Tom Cochrane. Nod to Smooth’s Disney beatdown)

    Lenny Kravitz covering American Woman (orig: Guess Who)

    Bruce Springsteen singing Blinded By the Light (covered by Manfred Mann. Wrapped up like a douche?)

    Van Halen covering You Really Got Me (orig: the Kinks)

    Thang 3
    Just 3-4 minutes left, which was the perfect amount of time for some VO2 max work. Enron several months ago had a sequence that worked on this, so we were going to burn it out today. The exicon word is “Ciabatta” (hence the bread), known to everyone else as Tabata, which is a specific type of high intensity interval training (HIIT) in which you work for 20 seconds and rest for only 10 seconds. It provides most of the fitness benefits of cardio, without having to spend all that time doing cardio. According to google, the only negative of Tabata is that it isn’t much fun.

    PAX would sprint back and forth between the lion and the trees during the work period, and do whatever they felt like during the 10 seconds rest. Since minitron would not be loud enough for the PAX to hear the start/stop from everywhere on the course, YHC brought a whistle as a backup and this is what was used to demarcate start and stop. The PAX completed let’s call it 5 rounds of work before it was time to recover.

    As Goose and Pope had to leave early this morning, we counted 6 PAX. Yankee Joe prayed us out.

    YHC appreciates the PAX diving deep into the exicon today and dealing with YHC’s strange cadences at times. But we made it through. And YJ was not only able to pull into his parking spot, he was also able to pull out of his parking spot. No reverse required. No other PAX who drove today could say the same.

    SYITG,
    Honeysuckle

  • The Pacer – from Akbar

    Beautiful, crisp morning at the Scramble, where 4 HIM showed up to get better.

    Warm up: SSH, High Knees, Butt Kicks, Windmills, Scorpion Kicks, Leg Swings.

    YHC forgot the ruck today, so 4 went out on the regular route with an extra loop in Hermitage.

    No ruckers, no Pik, no Hammer, and Zoolander showed up.

    Done with 10 minutes to spare, we headed to the playground equipment for 10 reps each for pull ups, triceps, abs, and Merkins.

    Mary – LBC’s, Hello Dolly, Rosalitas x 10 IC. 8 ct Peter Parker Merkins x8 IC

    Count, Name-o-rama

    Announcements: Nightmare before Christmas Dec 17th

    YHC prayed us out with thanks for all 3 F’s, suicide victim at SLU yesterday, Freon’s M, and the opportunity to lead our concentrica today.

    SYITG,

    Akbar

  • 5 Minutes of PT and 40 Minutes of Hell – from Hawgcycle

    Conditions: Clear and 46 degrees. Feels like 42. Humidity 75%. Wind 7 mph from ENE.

    Grabbed the Q last night. Knowing that we would be on the Blue Devils’ field reminded me that The Hogs will be hosting Duke Wednesday night at Bud Walton. Which then took me back to the glory days of Razorback Basketball and the 94 National Championship win over Duke under the direction of Nolan Richardson. That led me to thinking about the 40 Minutes of Hell defense he installed in the late 80s and early 90s. Then I remembered that I had seen a workout in the F3Nation Exicon called the Nolan Richardson aka 40 Minutes of Hell. That’s how you plan a workout.

    Been a while since I have given the disclaimer. Stumbled through it as normal and did a warm-up lap. Tenderloin, Scantron, and Rou left to do their own thing. The rest of us circled up in the center of the field (not the exact center and not exactly a circle as made clear by the F3 Nola compliance department). Did 15 SSHs and then much to everyone’s delight we went through the PT regimen for my groin issue: Lunges, Suzanne Sommers, Wife Pleasers, and Leg Lifts. A couple of these exercises required full body contact with the frosty field. #crowdpleaser

    Then jog to the goal line for 40 minutes of Hell. It’s a lot like Dora. Partner up and complete the rep count as a team. While Pax 1 does the prescribed exercise, Pax 2 backpedals 50 yards, does a Bobby Hurley…scratch that….does a Scotty Thurman, and then runs back to the goal line.

    150 burpees, 300 squats, 150 Big Bois, 300 Arm Circles, 150 Merkins, 300 Imperial Walkers.

    We didn’t quit get through the entire set. Probably a bad omen for tonight’s game.

    I didn’t have a shovel flag this morning, which is a Q fail. Fortunately Belloq came to the rescue. He wore his 1991 American Flag leather jacket and stood patiently in place during the workout. He was there guiding us home at the end. #HIM.

  • 10 things 10 times, for 10 rounds – from Kenna Brah

    Since the activity involves warmups, we headed for the fountain for some appropriate rocks.

    Circled up and distributed the mission to each Pax.

    Me – set 1-2 10 4ct SSH + 10 Curls, and for set 9-10 10 Slow Squat ( no rock ) + 10 front raise
    Smooth Set 3-4 LBC + 10 Chest Press
    Bogey Set 5-6 Mountai Climbers + 10 Over Head Press
    Frac Set 7-8 – 10 Freddy Mercs + 10 Pullovers

    I discovered that I, indeed, have NOT overcome some latent ADD symptoms and that I peaked too soon in life.
    After 7 rds Sua Sponte manifested itself and Frac led with some Burpee/Man maker alternatives, the fever spread and pretty soon Sua was Spontenating all over the place, for a great laugh and an effective beatdown. Leadership was shared, 2ndF accelerated.
    Head back to the flag for Harry Rockets as a finish ( See video on Slack. )
    COT

  • Just the two of us… – from Kenna Brah

    Just me and Scantron braved the gloom and shared great 2nd F after making laps around the track.
    COT

  • 10 things 10 times, for 10 rounds – from Kenna Brah

    Since the activity involves warmups, we headed for the fountain for some appropriate rocks.

    Circled up and distributed the mission to each Pax.

    Me – set 1-2 10 4ct SSH + 10 Curls, and for set 9-10 10 Slow Squat ( no rock ) + 10 front raise
    Smooth Set 3-4 LBC + 10 Chest Press
    Bogey Set 5-6 Mountai Climbers + 10 Over Head Press
    Frac Set 7-8 – 10 Freddy Mercs + 10 Pullovers

    I discovered that I, indeed, have NOT overcome some latent ADD symptoms and that I peaked too soon in life.
    After 7 rds Sua Sponte manifested itself and Frac led with some Burpee/Man maker alternatives, the fever spread and pretty soon Sua was Spontenating all over the place, for a great laugh and an effective beatdown. Leadership was shared, 2ndF accelerated.
    Head back to the flag for Harry Rockets as a finish ( See video on Slack. )
    COT

  • The Ethiopian Mile – from Hawgcycle

    Conditions: 47 degrees. Feels like 42. Humidity 66%. Wind 11 mph from NNE.

    Last two Tuesdays have been rainy, putting the track out of commission. There also haven’t been any runners show up the last two Tuesdays, so YHC has done the Interval Workout from some free XC training guide I found on the internet. Two weeks ago was 400m intervals. Last week was 1000m intervals. This week was scheduled to be 600m intervals. However, I figured I would just do the Wally Sprint workout du jour instead.

    I arrived a little late, but earlier than Triple Shift. Frac, what looked like a mummy, and Charmin were jogging forward on the track. Kennah Bruh, in an ode to his KnOT brethren was running backwards. As I caught up to him, he took a swig of the 40 in his hand, poured a little on the ground as he recited the names of Scantron, Rougarou, and Hokie; slammed the remaining malt liquor and then turned around and started jogging to catch Charmin.

    I caught up to Frac and the mummy. I asked them what the plan was. Frac said there was none. I could see now that the mummy was wrapped in performance gear. It mumbled an answer, but I couldn’t understand it. I pitched them on my idea of running 600m repeats at a 5K race pace with 200m jog recoveries. They immediately said yes (or in the mummy’s case something that sounded like yes under 6 layers of North Face). This was too easy. What else could I sell these guys. Have they heard about the free Upside App? Frac and the Mummy….if you all are reading this, use code 6KP9R after downloading the free Upside App to save up to $0.25 per gallon at participating gas stations It’s real cash and the money can be transferred to your checking account. Regular users can earn up to $300 per year.

    We finished the 1 mile warm-up and I led everyone to the line I had drawn in the sand. I instructed everyone on the plan: run 600m at 5K race pace and jog a 200m recovery. Repeat until time is up. Charmin suddenly became indignant. “Oh okay….let me get out my calculator and figure out my 5k race pace…..How the $*@!#@ am I supposed to know what my @#$&@#’n 5K race pace is?” He finished this profanity laced tirade and stood there staring at me in his Corporate Classic shirt he had received while running a 5K race last Saturday. “I’m not sure,” I replied. “I guess you would have to have recently run a 5K race to know that information.”

    I eventually caught up to Triple Shift to give him the instructions. It was a formality. No one has ever had to encourage Triple by saying “you do you.”

    We finished the intervals with about 5 minutes left. Then we finished the workout Ethiopian Style. Ethiopian distance runners are famous for finishing each workout with sprints. At least that is what the internet tells me. As we started our first sprint, we all saw how athletic the mummy is. Crazy fast for something that has been dead for thousands of years. Unfortunately, due to all the wrappings, the mummy heard Ethiopian Mile….not Ethiopian Style. It was gone. The rest of us recovered for two more sprints. Then Triple Shift taught us all a lesson in race preparation. After walking for 38 minutes, he easily won the final sprint. The mummy almost caught him as it finished its 4 minute mile, but as I told the Mummy “close only counts in hand grenades and horseshoes.” It then bolted across the tracks, presumably to tell Hand Grenada that his Horse was loose.