It was foggy in the gloom, so foggy that YHC can’t remember diddly of the PAX did, other than kettle bell tossing. But it was a GREAT Beatdown.
Category: New Orleans
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Great Idea – Let’s Bear Crawl up Roosevelt Mall!
Nice fall weather greeted 12 PAX for the beatdown at the Foundry. When the blackberry beeped signaling 5:30am, YHC issued the disclaimer and off we went.
We started with a short mosey to the round-a-bout for high-knees, and carioca left and carioca right around the neutral ground. PAX circled up in the grass area of the neutral ground for warm-ups including SSH x 18, Imperial Walkers x 18, Windmills x 14, Arm Circles, Grass Grabbers x 14, and Self-love.
Thang 1 – YHC wanted to do something that had not been done before at the Foundry so we decided to incorporate bear crawls up Roosevelt Mall to the new Louisiana Children’s Museum. We met at the light post near the flag and PAX would alternate bear crawl and sprint between each of the 15 light posts from the flag to the Louisiana Children’s Museum. At each light post, each PAX does 10 Monkey Humpers. We did have to watch out for land mines when bear crawling – sorry @Dirty Dell.
Thang 2 – PAX circled up near the benches by the Louisiana Children’s Museum for 1 minute AMRAP of the following exercises, alternating Mary and other. Dips, LBC’s, Incline Merkins, Flutter kicks, Step-ups, Freddie Mercury’s, Decline Merkins, and Plank.
Thang 3 – With about 10 minutes to get back to the flag we started from the far end of Roosevelt Mall and alternated lunge walk and sprint between each of the 15 light posts up Roosevelt Mall. At each light post, each PAX does 10 Merkins. We got through about 10 light posts and sprinted back to the flag for 6:15.
PAX circled up for count-off, name-o-rama, intentions, and closing prayer to Sky Q – I am grateful for the support of F3 Nation and the opportunity to lead. @High Rise – thanks for the heads up on the Q this week as I had not checked the Q sheet.
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Slow and Low that is the Tempo… on the River
It was a beautiful Sunday morning where 5 PAX, equipped with an extra hour of sleep from falling back, gathered for a classic Sweaty Bells workout on the bustling banks of the Mississippi River. The standard disclaimer was given, and the following warm up commenced in cadence:
SSHx20, Windmillsx15, Grass Grabbersx10, Arm Circles Forward/Backwardx5
Halos x10 each direction, Figure8s x10 each direction, KettleBell Swingsx10
The PAX then slow moseyed to the base of the hill for 15s with Thrusters on one side and Low Slow Squats on the other using kettlebells for each exercise, and the bell was suitcase carried over the hill alternating arms each time. 15s is a cousin to 11s!
Next up the PAX performed the following in a very slow cadence to maximize the burn:
SIngle arm curls x 10 each arm
Single arm tricep extensions x 10 each arm
Rows x 10 each side
Standard Curls x 15
We ended the workout with a round of MARY in cadence:
Penguins x 20
Gabby Wipers x 10
LBCs x 20
Count off, Nameorama, announcements, and intentions were given, and the workout ended with a prayer. It is always an honor to lead this group of men in a workout!
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Saturday morning plyo
On the eve of what turned out to be a surprisingly strong tropical depression, YHC was looking at the weather forecast for Saturday morning and decided to change things up and keep the pax under the peristyle in an attempt to stay relatively dry.
Waking up YHC was surprised to find the rain was not as bad as expected, but still drizzly and windy, with storm debris all throughout the streets. The day started with a bit of adversity as YHC’s route to City park was redirected due to a large tree that had overturned during the night forcing a major detour. This led to YHC arriving to the Peristyle at 6:35. T-claps to Shorty for stepping up and leading the pax in some warmup to get things going.
We moved from the great lawn over to the peristyle to finish up the warmup of shoulder taps, arm circles, and windmills.
Thang 1
- Start with burpee/1 merkin and then broad jump. Burpee/2 merkins/broad jump, Burpee/3 merkins/broad jump……Burpee/10 merkins/ broad jump
- Now do another round but start at 10 merkins and work down to 1
With everyone’s heart rate up we moved to to the main event – YHC‘s best impersonation of Tony Horton for a P90x style plyometric workout.
Thang 2
30 seconds each exercise AMRAP
- jump squats
- Run stance squat jumps (4 squats with a jump turn in 4th squat)
- Jump squat turns (jump squat with turn backwards and then frontwards)
- Smurf jacks
- Squat reach jump (Squat and touch ground then jump)
- Jump knee tucks
- Bonnie Blairs
- Twist combo
- Leapfrog squats (in squat position, 2 jumps forward and 2 back)
- Bobby Hurleys
- Low squat jump turns
- Hot foot (Jump on one foot) -30 second each leg
Rinse and repeat entire circuit
Thang 3
Chest/tricep (2 rounds)
- Angle grinders x 20 IC
- Diamond merkins x 15 IC
- Shoulder taps x 20 IC
- Backward plank (60 seconds)
Finished with a merkin ring of fire
COT where we welcomed FNG I-heart, gave thanks for good health and fortunes and said a prayer for those in need.
Thanks for the opportunity to lead and SYITG!
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Hold It
Mondays up in the Chilly Gentilly are strong.
YHC had the opportunity to Q at the Renaissance the day before, which is a great AO to workshop new ideas. Today we got to tighten it up.
WARM UP –
x10 Arm Circle
x10 Reverse AC
x10 Abe Vigoda
x15 Side Straddle Hops
x10 Parker Peter
x10 Peter Parker
Mosey to Elysian Fields – Indian run to end.
x20 SSH
THE GRIND –
Adaptation of the 4 corners
Goal is to do two rounds of one movement with a paired static hold. At each corner. Bringing with you a reminder of the previous corner, to compound the pain.
First Corner –
Circle Up. All hold plank position. One pax member starts off – 10 merkins – then next starts on his completion. All hold plank till circle is complete. Clockwise. Yup, hold it. We had a bigger group so short recovery upon completion of each circle throughout workout was decreed. Do two rounds. Run to next corner (approx 100 yards)
Second Corner –
Circle up. Plank. Reduced value of 5 merkins. Complete circle. One Round. Move to your six. 20 LBCs per pax, complete the circle. Doesn’t matter how you do hold it, but feet may not touch the ground. Just hold it… 2 rounds. Run to Next Corner.
Third Corner –
Circle Up. Plank. 5 Merkins, complete circle. On six. 10 LBCs, complete circle. Back to Feet for next movment. All hold trees (al gore) while each pax cranks out 20 squats. Seriously. Hold it! 2 rounds. Immediately sprint the distance to last corner.
Fourth Corner –
Circle up. 5 of each movement while all hold matching static movement. Complete then run back to starting point for stretching.
I’d like to work out the kinks on this one a little better so we could push through with enough time to go back down. It would be a good – solid – 45 minute plan for any Q. Either way, playing with the numbers a bit at each point is all it would take… For any interested to borrow.
As a note, what YHC likes about this type of workout is it is F2 conducive. As others have noted about the Stomp, doing a sustained exercise with opportunity to banter is always a good one to solidify the community and accountability.
As always, thanks for letting me lead. Thanks for the accountability to kick the week off right. -
Sunday Funday
Nov 3 2019
Once again the Renaissance crew gathered in the gloom.
T-claps to Heisenberg who first appeared as a small dot at the entrance to the park, having rucked for an hour before the meet. Our small but dedicated group circled up and got to it.
WARM UP –
I’m calling this the “Tour Guide” – YHC led pax on a 15ish minute run through the scenic portion of City Park that F3 nation rarely visits. Kept the mosey strong with a halfway intermission of box jumps and inclined merkins. Ultimately made our way to practice track.
THE MEAT –
An improvised four corners.
First corner – All pax circle up, hold plank while each pax completes 10 merkins, counter clockwise, complete the circle. Two rounds.
Run half lap of track (200 m) listen to pax debate the definition of a “corner” as you pass two.
Second Corner – Again circle up. Again plank, again merkins @10, one round. Then on six for LBCs. 20 LBCs per pax member while all hold legs at 6in above ground or in LBC ready position. Whatever you do don’t let feet touch the ground. 2 rounds. Up for another half lap. Again, the “definition” of a “corner” sounds like a hot topic. Pass all the Army guys in their matching outfits (which were clean, unsweaty, and had no signs of workout) who were pointing and jealous of our F3 K9 pax member, DJ Diver, who had his vest and was blasting sweet tunes for all.
Third Corner – Again circle up. Again plank, again merkins @ 10, one round. On six, one round 20 LBCs. Up to feet, next movement. 30 squats per pax while rest hold trees (Al Gore). Two rounds.
Time became a factor and it is a poor Sunday Q who forgets our finishing burner… The one and only, Sunday Mornings.
THE POTATOES –
Run/Mosey to back of NOMA. 5 sets OYO
one set =
Assume the people’s chair, do 10 air presses
Down to merk position for 5 donkey kicks
Then Balls to wall, do one hand stand press, or count to 10
rinse/repeat
Side note –
As YHC takes more opportunities to Q I’ve noticed that the best compliment a Q can receive is grumblings and doubt from the peanut gallery. It means we’re getting somewhere, and the pax is getting what we all pay for – The Push. Have you ever complained when you’re working out on your own? Absolutely not. Because you just speak to management (yourself) and stop. The reward of F3 is we push and get pushed to a point we would not typically take ourselves. Getting comfortable being uncomfortable. That’s where the growth happens. Everyone of those complaints turn in to victories at coffeteria once it’s all over.
I don’t know how I started coming to Sundays… It might have been Catfish. But I’ve got to tell you. They are now one of my favorites. When it seems there is absolutely no reason to keep a commitment, even to yourself, and every reason to let off the gas… It might be the most important moment to keep it.
Thanks for letting me lead -
Double Stuffed at the Gipper
It was a dark and stormy morning… Considering those conditions, and it being mid-week, YHC glad to see such a strong turn out of 11. To our good fortune, the rain broke (for a bit). A few PAX did their usual Pre-Thang mile run, then we circled up.
Warm Ups: Good Mornings, Toe Touches, Imperial Walkers, Hill Billies, Arm Circles.
The Thang:
Pax mosied over to the court house parking lot and did “Ascending Curb Crawls.” OYO, PAX Bear crawled to other side, turned & placed feet on curb and completed 1 derkin, crawled back and completed 2 derkins, and continued to 13. Moans and groans were heard almost immediately, and YHC took mental note as one of the PAX mentioned that on another occasion, the routine was done as “Descending” Curb Crawls, where merkins would decrease instead of increase.
Next PAX mosied over to the parking garage where we partnered up and completed a modified “Burp Back Mountain.” Partner 1 proceeded to run backwards 1/2 way up the garage ramp and sprint forward back down, while partner 2 performed burpees. Partners continue to flapjack until 50 (modified from 100) total burpees were completed.
Next PAX mosied to the front steps of the courthouse. OYO, PAX did merkins up the courthouse steps, did 5 Rocky Balboa’s at the top, and ran down the ramp around to the beginning. Pax Repeated 4 times changing the exercise up the steps each time. (1. Merkins, 2. Bunny Hops, 3. Squats, 4. Freak Nasties).
(Began to rain)
Next PAX did the “Burpee 1/2 Mile” (Modified from “Burpee Mile”). Total of 24 Burpees, 1/2 Mile. Pax did 6 Burpees, ran 1/4 mile x 2.
At this point, one of the PAX feeling a bit sluggish confessed his Oreo habit, and soon others admitted some of their own indulgences.
Finally, PAX mosied back to the flag to do some MARY under the pavillion out of the rain.
Count O Name O.
Shooter prayed us out.
Later in the day, YHC was glad to get a text from an F3 Brother giving some kudos on the beatdown, saying the combination of burpees and bear crawls made the work out brutal, but that he liked it. Glad to hear someone got their money’s worth and was challenged, as YHC is usually behind in the game.
Thanks Guys for letting me lead!
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beatdown IN the lake
THE SCENE: Spooky Times at Okwata (Tropical Storm Conditions/Flooding).
F3 WELCOME & DISCLAIMER Yes!
WARM-O-RAMA:
From the flag, the PAX moseyed around the Mardi Gras fountain and ended up at the grassy area between the Mardi Gras Fountain and Lakeshore Drive where the PAX completed:13 PUMPKIN PICKERS,
13 SCARECROW ARM CIRCLES (forward and backward),
13 GOBLIN HUMPERS,
13 BAT WING FLAPS, and
13 FRANKENSTEIN WALKERS.
JUMPING JACK-O-LATERNS didn’t make the cut.
THA-THANG:
The PAX partnered up for “40 MINUTES OF HELL!”
The PAX Pairs completed:
- 50 Burpees
- 300 Squats
- 300 Little Baby Arm Circles
- 150 Merkins
- 300 Imperial Walkers
- 200 Shoulder Presses
COUNT-OFF & NAME-O-RAMA
8 PAX in Total: Dirty Dell, Breadsticks, Shuffles, Sogo, Jingle Vader, Sheetrock, Pop Tart , Briefs (Q)CIRCLE OF TRUST/BOM:
COT convened. The PAX kept each other in our prayers as the conditions were turning ugly all around us. We also prayed for all of the trick-or-treaters and their families tonight.ANNOUNCEMENTS:
Mothership/Muscleship battle/convergence on Saturday.THOUGHTS/SHOUT-OUTS
A lot of the great things about F3 were on display this morning. The beatdown was certainly a physical challenge, but it was equally (or even more of) a test of mental strength.
The wind was relentless. The rain didn’t let up. We were getting drenched by a fountain during parts of the exercise. The puddles we ran through were more like lakes. The streets were flooding all around us. But, we pushed through, carrying and supporting each other along the way. The brotherhood component to F3 was on full display.
Following the COT @ the warm-o-rama location we sprinted to our vehicles due to the deteriorating conditions. The flooding at the lake was severe. Water was literally less than an inch from entering my car. Everyone got in their cars and began to navigate the roadways to get to the the other side of the levee. The best part of the entire morning, in my opinion, happened at this moment. From my car, I see Sogo in the middle of Lakeshore Drive out of his truck with his emergency lights flashing. I stopped to ask him if he needed me to call someone to help. I thought for sure he was the one in need of help. I was mistaken. He was the one helping others! After going through 40 MINUTES OF HELL!; being pelted by wind and rain for the entire morning and presumably still being cold and definitely still wet and it was still raining and windy, Sogo was thinking of others in need.
Seeing this was the most inspiring part of the morning (and that is saying a lot because everyone was inspiring this morning).
We were between a levee and a lake with water coming from all angles, but we were together making ourselves better. Thanks to those that came out. I now prefer the rainy mornings.
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T is Tsunami or is it S
Lovely “fall” morning in NOLA to be running about….
Warm up with light stretching then a mosey to the corner of St Charles and Calhoun:
isometric hold lunge 30 second each leg
BLIMPS up the hill doing each exercise three times
mosey to the benches and OYO:
20 right leg step ups
20 left leg step ups
20 dips
20 decline merkins
mosey to the middle mountain:
10 jump squats on odd number floors and 20 merkins on even number floors running to the top
isometric hold calf raises for 1 minute
5 hand release burpees
isometric hold lbc 30 seconds
mosey to touch down Jesus
ring of fire 5 burpees
isometric hold lunge 30 seconds each leg
ring of fire 10 merkins
20 x dying bug
mosey to the flag, count, name-a-rama and prayer
Thanks for letting me lead,
86
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Double Booked
I was happy to take the fill-in Q though during my pre-workout moment of silence in the bathroom I checked my calendar for the day and saw I had a 6:30 meeting. Oops. Too late now- will just have to modify. Plus the pax always likes a quick run around the park.
Warm up:
Mosey around the parking lot to the bandstand for a warm up: SSH IC x 30, Forward arm circles IC x 20, Reverse arm circles IC x 20, Grass Grabbers IC x 30.
The Thang:
To the track for two columns of catch me if you can with 3 burpees for the tailing pax. Continue until all pax have rotated through.
Pull off into a really dark and wet circle of trees for an honorary ring of fire in the style of South Caroline Dry Docks in honor of visiting Pax, CDC, from S.C. Form from the pax was spotty at best.
Indian Run to the fountain benches. RLSU IC x 20, Dips IC x 20, LLSU IC x 20, Derkins/Should Taps/Derkins IC x 30.
Back to the track for POW run to the grassy knoll. Circle of mary. Sensitive pax not loving the wet turf. Comrade Douilles IC x 20, LBC IC x 19, Dying Cock Roach IC x 20
Two column Indian Run back to the flag. This was a good 3/4 mile run that the pax handled well. Shout out to two guys that have busted their butts and are step for step with the long runs: Squeal and Quincy. Nice work fellas!!
And I’m done, had to split out. I heard there was some additional Mary and something about nominating Tinkles for a F3 organizational award. You guys are so thoughtful. See you in the Gloom!
