F3 New Orleans

Category: Destrehan

  • Legs, Shoulders and Chest – Oh My!

    05:25 – YHC rolled up to the AO and 2 PAX were ready and waiting.  Jam the flag into the hardest clay in St. Charles Parish and get started. The disclaimer was a little extended and thorough, because I knew what was planned for them, and the PAX really should be aware of how little they should trust me to not destroy their shoulders and quads.

     

    I had a nice little beatdown programmed, so I wanted to make sure that I had them stretched and warm, but not too tired.  Just wanted to keep it simple.

    Arm Crosses & Arm Circles just to get their attention.

    10x Mountain Climbers IC, FoF!

    10x Goofballs IC, slow.

    10x Goofballs IC, fast, to lighten the mood.

    Plank complex – starting at high plank, to cobra, to high plank, to pigeon pose on the left, back to cobra, back to plank, to pigeon pose on the right, back to cobra, to high plank, to Annie Planks on the left and right.

     

     

    Mosy to the PlayStation, (cool name Terabyte), but turn to the bleachers for

    The Thang

    3 Rounds each of:

    Aiken Legs: 20 Box Jumps, 20 Squats, 20 Lunges, (10ea leg) & 20 Split Jacks

    ATM’s: 15 Shoulder Taps, 10 Tempo Merkins, 10 Fast Merkins

    Ascending Testicles: Legs at a 15 degree angle, 10 Derkins, then legs at a 45 degree angle, 10 derkins, then, BTTW, 10 derkins.

     

    Walked back to the track and took about 20 steps back to find a nice starting point to sprint AYG back to the flag, 75 yards or so.  Good Times

     

    Mary:

    American Hammers 15 IC

    Box Cutters, 10 IC

    Bay City Scissors, 10 IC

     

     

    Countaroma, Namearoma, Intentions.

    Prayer for the PAX and a few special intentions and back to our week.  Thanks for showing up gents.  It’s a privilege to beatdown with you.

     

    Moleskine:

    Nih has made 3 beatdowns in a row, since he was an FNG. The man is showing some determination. Great job!

  • Hello to the Playstation

    Out in the Gloom, the PAX gathered for the Q to give instructions, not a professional trainer, modify as necessary and lets begin.

    WarmUp

    • ArmCircles – Frontwards 11X  & Backwards 10x
      • No keep arms up
    • Overhead Claps – 10X – to generate some air flow in sticky humidity
    • Windmills – 15X
    • Copperhead Squats – 15X

    Q sent the PAX to mozy around the track, take left at the Green surface of Pain and meet at the Playstation. The Q did a slow mozy and planked up waiting for the PAX. The Q can’t run no more, Doc orders, needs to bring a rowing machine from now on.

    Hello to the Playstation

    5 in the PAX, 5 exercises, 5 times, adding 5 to each rep each round, starting with 5, ending with 25

    Rotated the following Painstation movements:

    • Merkins – 5,10,15,20,25
    • WWII sit-ups – 5,10,15,20,25
    • Jump-ups / Step-ups – 5,10,15,20,25
    • Pull-ups / Rows – The “timer” we all rotated once done – 5,10,15,20,25
    • Plank hold – To rest after the Pull-ups – hold until rotation

    After complete Joe Dirt provided the 30 sec count down

    Just for fun the Q shouted out “Who has a timer on ya watch?” Torque provide the 1 min timer for the Burpees, any many one can do, it is only a minute.

    Done all still living, slow mozy to Flag

    On our Mary’s – the abs were lonely

    • Flutter Kicks – 10X
    • LBC  – 10X
    • Hello Dolly – 10X
    • Wife Pleasers – 10X
    • Freddie Mercury – 10X
    • Reverse Crunches – 10X
    • 30 sec Holly Body Hold
    • 30 sec Al Gores

    COT

    Finished around the Flag, Counted off, & Namearama. Prayed for the great leaders of Men to be great leaders on the Job, at Home and in their neighborhoods.

    Thank you all for leading and GOD Bless!!

     

     

  • Bucktown Coastie visits Troubled Waters

     

    Independence Day!  Freedom! Liberty!

    As the QIC put out the word on the Group Me chat on the evening of July 3rd that I was moving the Bucktown Coastie to Jefferson Playground, I heard nothing but crickets….Bueller?…Bueller?  Given that many people travel on that holiday, I didn’t have high hopes that I would have company for my ride.   Wait!  Maybe I could visit the Troubled Waters Coffeeteria?  That might work!  As the wheels in my head were calculating the time and distance, I sent a message to the Troubled Waters gang to see if they would be doing Coffeeteria and I received a resounding YES!

    I formulated my plan and made my mind up that I would travel from one parish to another to bring some goodwill out west.   When I pulled up to the playground at 5:30 am, I unloaded my bike and saw only one person out there getting ready to ride as well.  As I starting putting on my equipment, I was attacked by a swarm of mosquitoes.  Ouch!  They were literally about to fly off with me and take me back to their lair.  Swatting and swinging my arms like crazy to keep the mosquitoes at bay and putting on my helmet, gloves, and shoes had to be a sight.

    What seemed like an eternity, I scrambled up the levee and took off as fast as I could to distance myself from West Nile, Equine Encephalitis, and Malaria laden pests.  I traveled as fast as I could because now I was running late to make Coffeeteria in Destrehan.  With no wind, I made great time and averaged 18.3 mph and pulled up at the Donut Shop around 6:45 to gather with Torque, Kim Chi, Mathlete, and Terabyte.

    After hanging out with the TW leaders for about an hour and eating a huge cinnamon roll, I dreaded heading back with the Sun beating down, a headwind and no Pax to draft.  🙁

    As I proceeded back to the AO, I jumped in a paceline and made record time back and averaged 21 mph.  Whew…I’m beat, hot and drenched in sweat but completed 38.6 miles.

    So thankful that I have the freedom to enjoy the life God has given me and that I can be part of the F3 Nation Brotherhood!  See you in the gloom.

  • 2 Guys and 1 great workout!

    The night before Torque was messing around and called me out to come up with a beatdown that would end all beatdowns. One that will never happen and Two I have done a beatdown once before that was no joke. When time came I gave the disclaimer and in typical Troubled Waters fashion it was just Torque and YHC.

    The Warmup

    • SSH x20
    • Windmills x20
    • Arm Circles x20 FWD/BWD
    • Merkins x10

    The Thang

    5 rounds starting with each exercise @ 25reps and the work our way down by 5 ending in 10reps. Between each round the PAX would run one lap around the park equaling .5 mile each lap (2.5 total) ending each round with 10sec rest. The exercises consist of

    Lunges x25,x20,x15,x10

    Burpees x25,x20,x15,x10

    Leg raises (ab work, cannot get enough) x25,x20,x15,x10

    Once all rounds were completed YHC decided to do lung knee jumps x5 each leg. After completion we got on our 6 and had a fun time with

    MARY

    • LBCs x20
    • E2K x20 ea side
    • Crunchy Frog x10

    COT

    Counted off and Namearama. Prayed for all families that are dealing with illness and for individuals who are struggling with their jobs. Thanks as always for letting me lead. Iron sharpens iron.

    Kimchi

     

     

  • Who Me?

     

    YHC heads to the AO Tuesday morning, a little sleepy, but full of patriotic excitement, and a little curious if TripleShift is going to cycle out for the coffee-ramo, coffeeteria or covfefe…I can’t remember what we call it.  The inner monologue went like this:

    “YAWN….Cool! We got a nice 4th of July crew here today. Mathlete’s here without Terabyte. Tape Deck made it with Kimchi.  Haven’t seem him a while.  Nice EH Kimchi. This should be good.  YHC missed Saturday, while I was working on location, but Chipper stepped up and led the team on short notice. Good move Chipper. Tuesday is his day to Q.  I wonder if…No.  He’ll be here…right, and why is everyone staring at me?”

    dammit…

    It was at that moment when Kimchi kindly informed me that he signed me up for the Q today. wasThat  nice of him, and I like to Q.  I also like to know about it before the beatdown starts, but hey, where’s the challenge in that? Revenge was on the mind now, and I want to make him pay for this. It’s the 4th of July and this is F3, so when I’m in doubt, I get to the basics. Merkins and squats, and lots of them.  For Freedom!

     

    Warm-Up

    10 Burpees, together

    20 SSH IC

    10 Arm circles IC

    10 Windmills IC

    10 Reverse Arm Circles IC

    10 Mountain Climbers IC

     

    Time to head to the the tennis courts for the fundamentals.  Hopefully, Kimchi will learn to give me notice

    Mucho Chesto

    15 each in the doubles lane of each court

    Merkins – Werkins – Stagger Merkins Left – Stagger Merkins Right

    Reverse Direction for another round of 15’s

    Diamond Merkins – Right Arm Merkins – Left Arm Merkins – Merkins

    Plank or B2W for the 6.

     

    Still have some time on the clock, so we’ll try a new one.  I named it, “Something Torque made up to burn 15 minutes”

    1 man at each corner of the tennis courts. 1 man in the middle.  Man in the middle calls the start and everyone starts.  He does 5 burpees and runs to tag the man in corner 1. Corner 1 man runs to tag corner 2, etc, in clockwise direction.  Corner 4 goes to the middle and repeat until the original man in the middle is in Corner 4.

     

    Man in the Middle – 5 Burpees

    Corner 1 – Squats

    Corner 2 – Jumping Lunges

    Corner 3 – Al Gores

    Corner 4 – Jumping Squats

     

    No flag today, so Countaroma, Namearoma, Intentions and Prayer on the tennis courts

     

    Moleskine:

    • Kimchi burned through Mucho Chesto, so I’m pretty sure I exacted no revenge on him. He will be emboldened to set me up for more impromptu Q’s, I’m sure.
    • If you ever don’t know what to do next, Mathlete is right there to help you create an on the fly beating.
    • Triple Shift did in fact make it to the coffee shop, and it was nice to visit with him.  Thanks TripleShift!

  • ABC Round Deuce

    Well Tuesday came along and we all knew that Chipper was not going to make it due to preperation for his 2.0.  Torque had a “great” idea that since he was not able to make it the ABC workout that was held the Saturday prior that I would lead it again. Well of course i said “Why not?” Gave the disclaimer and we were off.

    COP 1

    • SSH x20
    • IW x20
    • Arm Circles x20 FWD/BWD

    The Thang

    • ABCs A-Z x1 OYO
    • BTTW w/ shoulder taps IC x10
    • Creature Merkins IC x5 ea. side
    • Dive Bombers x10 OYO
    • Elbow planks x 1min and 30 secs
    • Floyd Mayweathers IC x10
    • Gas Pump IC x10 ask Torque why these are called Gas Pump
    • Hand Release Burpee x10 OYO
    • ISW x10 IC
    • Jumping Spider x10 IC
    • Knerkin x10 IC
    • LBCs x10 IC
    • Monkey Humpers x10 IC
    • Nolan Ryans x10 ea. side IC
    • Outlaw x10 ea side OYO
    • Pickle Pounders x10 IC
    • Quadraphilia x4 on the levee OYO
    • Red Bull Smurf Jacks x10 IC
    • Suzanne Somers x10 IC
    • Tony Hawk Burpees x10 OYO still feeling dizzy from this
    • Up Downs for 1 min

    This was a good effort put towards this list from the three men that morning. Iron sharpens Iron.

    Thanks for letting me lead,

    Kimchi

  • No Chipper, No Problem

    In keeping with Troubled Waters tradition of letting the Q sleep in, YHC and Kimchi rolled up to the bridge park and got bizaaay.  Kimchi happened to have a shovel flag on him from Nola.  Sweet.

     

    Round Robin Warmup

    SSH x 20

    Merkins x 20

    Freddie Mercury x 20

    Windmill x 20

    Something else x 20

     

    The thang:

    Mosyed over to the pull up station and did one that doesn’t have a name.

    5 Rounds; Ascending/Descending x5,

    Start running in opposite directions, meet at the halfway point, (in between the fields on the track behind the outfield)

    5 Partner Handshakes

    Continue running in opposite directions, meet up at the start,

    25 Partner Dips

    10-20, 15-15, 20-10, 25-5

     

    Took longer than it looks, we decided to finish up with some community service, with TS Cindy seeming like she would be more trouble than she was.  Since the AO is a St. Charles Parish sandbag station, we filled up sandbags for 15 minutes and left them tied for the next comers.

  • Killing the Sad Clown One Day at a Time.

    YHC awoke to messages from fellow PAX that they will be missing the workout at the AO. Okay I get it not everyone can make a workout and while heading there I would expect the faithful and hardcore Terabyte to be there waiting for a beatdown. When arrived all my hopes of having him there were shattered. NO SHOW. What is funny about this is Walleye and YHC had a discussion about if either him or I were the only person to show up we would turn around and get some extra sleep. NOT TODAY.

    WARM UP

    • SSH IC x20
    • IW IC x20
    • Windmills IC x20
    • Arm Circles IC FWD/BW x15
    • Merkins IC x10

    THE THANG

    • Started with 1min in plank position
    • x20 Pike merks
    • x20 reverse grip inverted rows
    • x20 squats
    • 30 sec rest

    This would be one round and complete as many rounds as possible. YHC complete 6 rounds but who is counting. THIS GUY! Then moseyed back to the flag for some

    MARY

    • 60secs of flutter kicks
    • 30secs of V ups
    • 30secs of elbow Peter Parkers
    • 45sec rest
    • 60secs of 10 snips
    • 30secs of upper circle crunches to the L
    • 30secs of upper circle crunches to the R
    • 60secs of American Hammer (FREEDOM!!!! HELL YEAH!!!)

    Yes i might have been on my own and yes it was difficult to stay motivated throughout the workout, but I bet anyone from Troubled Waters and F3NOLA would have done the same. Always take the red pill and destroy the sad clown. Be strong and be better than you were yesterday!

    Kimchi

     

  • Troubled Humidity

    With another ominous forecast ahead of us, members of Troubled Waters still fervently gathered in the gloom to ritualize our downpainments, and turn them into progress. We arrived under the concrete shelter and moseyed to the increasingly versatile basketball court/batting cages for the start.

    Warm-Up:

    • SSH x20
    • Arm Circles x15 (front and back)
    • Copperhead Squats x15

    Circle of Pain:

    • Pull-Ups x100
    • Merkins x150
    • Squats x200

    Light jog around the track as the Sky Q began to release the rain.  Finish up by the flag for a quick word and off we went to get ready for mammon.

    Moleskin:

    There wasn’t much to write about today, but the workout was simple and effective.  The week’s weather report remains less than favorable, but I’m certain Troubled Water’s cantore remains strong and there are plenty of sheltered and dry resources for delivering pain at our AO.  And although the rain didn’t soak the PAX, humidity still exists, and it’s still brutal. At this point, I’d actually look forward to a cool mist from rain during a workout.

  • A Different Kind of Name-a-Roma

    Spent a few minutes the night before working up a quality beatdown and writing it out on a notecard.  The, I forgot to bring the card.  Typical Torque.  Let’s see how well memory serves

     

    Warmup,

    Windmills 25x’s, (Joe Dirt rolled up, YAY)

    Slaughter Starter – 20 Burpees OYO

    Cozy up to a large concrete bridge support for some people’s chair work.

    People’s Chair – 60seconds, 20 People’s Presses IC with 5 seal claps: 15 count

    People’s Chair – 60 seconds, 20 Commodus’, (Arms out, thumbs up/thumbs down IC.  We made it up and named it on the spot.  This was strictly to take our mind off of our burning quads), add 5 seal claps.

    Wave of Merkins 1-10, 10-1

    People’s Chair – 60 seconds, 20 overhead claps

    People Chair – 60 seconds, 20 of something that I forgot

    Burp & Merk – 1-10, 10-1 <-that was ambitious, the Troubled Waters PAX was game though.

     

    To the Hill:

    I read about the “Joe Hendricks” from the Lexicon, bear crawl up a long hill, the longer the better.  Our levee is tall, but not really long, so we added some “Trouble” to it and got to name another workout.

    Yosemite National Park

    8’s ascending / descending, groiners at the bottom, Bear Crawl up the levee

    Merkins at the top, reverse bear crawl down the levee.

    Joe Dirt did the bear crawls so fast, he looked like a baby grizzly or Yogi Bear.  Yogi lives in Yosemite National Park, boom.

     

    Mosy to the playground for Mary

    Freddie Mercury x 25 IC, Knee Ups x 25, Crunchy Frogs x 25 IC, Twisting Knee Ups x 20 IC, LBFC’s x 20 IC, L-Sits x 10IC.

     

    Mosy back to the flag, too much time left, but I was out of beatdown and the PAX was fully suffering.  So Joe Dirt gave us some calf & groin stretches. We did some Pigeon Pose & Vinyasa’s to finish.

    Count-A-Roma, Name-A-Roma, no FNG’s – so we named our beatdown instead.

    Headed to Donut Land for some F2 and bad decisions.

     

    Moleskine:

    – The Troubled Waters regular PAX are very fit.  The hill workout was painful, but every man powered through it in a faster amount of time than I expected.  Programming beatdowns is getting more challenging.

    – We also need to get more intentional about EH’ing some FNG’s.

    – The Levee is an underused asset at TW.

    – Joe Dirt is ridiculously fast.  My main challenge in Q’ing is finning something that can keep him moving at a hard pace, that still allows the rest of the PAX to challenge themselves.  It’s a fun challenge, and I enjoy it.  He is gracious however, and just does extra reps sometimes.