Category: New Orleans
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A Few of my [least favorite] Things
When YHC set out to plan this workout, I first considered a few exercises that I felt I could handle with little threat of splashing Merlot or generally embarrassing myself. But then it dawned on me: this is my chance to repay those who have made me so sore I can barely lift my arms the next day and reduced me to a sweating, panting mess. So at 5:30 AM, after a quick disclaimer, we set off, 12 PAX strong, to see about returning the favor to some of my F3 brothers gracious enough to appear for my VQ.
WARMUP
YHC had a few tricks up my sleeve for the warmup, but the conditions quickly caused a change of plans. So we did a more traditional warmup:
SSH, Peter Parker, Imperial Walkersx20
Run in place, high knees, butt kicks, chop feet (this was a hs wrestling warm-up that would normally include some up-downs, but YHC decided it would be unpopular to get everyone completely drenched in the first 5 minutes). Mosey to Canal blvd for
Station 1
Pair up. One partner, Bernie Sanders up the hill, while the other works on 200 Floyd Mayweathers, 100 big boy situps, and 25 burpees. Cross the street very carefully in the fog for…
Station 2
Route 55 with burpees on the way out, Merkins on the way back in. PAX instructed to begin in opposite directions on this very foggy morning so as not to collide. Mosey to the leveee for…
Station 3
What is an Okwata workout without an Indian Run? A bit of mumblechatter about how Indian Run + disperse would have been the more manly option, but at this point, I was just glad to be still moving. Maybe next time we can thrown in a Bataan Death March.
Mosey to Flag and Finish Up
Continuing the theme, I had picked out several of my least favorite exercises to share with the PAX
Planking, high, low, one arm up, other arm up for about as long as I could go
Monkey Humpersx20
Dying cockroachesx20
LBC’sx20
Flutter Kicksx20 (led by the flutter kick king, JV)
Frac Sac’s favorite exercise that I cannot remember the name ofx20
And a few rounds of burpees o/y/o to close it out.
Count-o-rama, Name-o-rama, we discussed the Crazy Ivan, prayed for Brad Brechtel, and Rudy led us in a fine prayer.
On a serious note: I’m infinitely grateful for all of you who have pushed me, made me do countless [hated] burpees, made me plank until I felt like my arms would crumble, and inflicted all other sorts of punishment that made me tougher both mentally and physically. To name all the names of those who have pushed me – especially since I’ve been back the past few months – would be like writing out the entire members list, but I’m especially grateful to Mahatma, Frac Sac, Jingle Vader, Rudy, Mambi, Abacus, Tool, Two Yutes, and too many others to name, who never spare words of encouragement and motivate me to better.
Getting to lead an F3 workout of such a strong group is a honor, and I hope I was able to deliver. It means a lot that so many of you showed up for my VQ, and I look forward to doing it again soon.
-Kuch
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Can we get a WHO DAT!
Cool and crisp conditions this morning at Rock City, perfect “football weather” for a black and gold themed beatdown on the heels of the Monday night Saints vs. Panthers game. A few die-hards were sporting team gear and after the disclaimer along with a brief explanation of what lied ahead, we brought it in for a “Who Dat on 3″…not quite the same coolness as Brees in the Dome but it helped get the juices flowing. Then a mosey to the usual field for a quick warmup of SSH, Arm Circles, Imperial Walkers, Windmills, and LS Squats.
Made our way to the rock pile to select a companion for the morning and over to the large field for some drills. First up would be a round of exercises paying homage to the Saints 11-2 record so far this season. What better way to celebrate the 11 wins than with 11’s! Here’s how it went:-Curl Press with rock (10-1)-Backpedal to parking bumpers (approx 15-20yds)-Hand Release Derkins w/feet on parking bumpers (1-10) -Lunge Walk back
Now we couldn’t forget about the 2 losses so in an effort to push ourselves to get stronger, we circled up for 2 minutes of Up-Downs. Might have been a bit ugly at the end but the PAX hung in there for a long two minutes.
Next up would be a “Heisman Run” giving a shout out to Mark Ingram and Cam Newton that would be taking the field later that night. In order to be considered for the Heisman Trophy, one must show superb running skills with the ball, maintain possession of the ball, and be fast. Using our rocks as footballs and making sure not to fumble, we warmed up with Squat Press x20 before tucking in the rock(ball) for a run weaving around the trees(defenders) and finishing with an endzone celebration of Squat Press x10. Then waited for the six with a wall con roca sit on the fence.
Still time for another circuit so this time we partnered up in a line for some “Boom and Zoom” to give props to our elite running backs, Ingram and Kamara. YHC assumed it was common knowledge that the talented duo is nicknamed “Boom and Zoom” but apparently he was wrong. After some heckling and discussion, we noted that to be a star running back you must be strong enough to keep from coughing up the ball and fast enough to gain yardage. Therefore PAX #1 stayed put for “Boom” curls AMRAP to work on the guns while PAX #2 “Zoom” ran around the tree and back (50yds total?) as the timer. We did this for approx 4-5 minutes with some grumbling from the peanut gallery after a few minutes in.
Two minute warning was approaching so we called an audible to keep rocks overhead as we made our way back to the rock pile. From there a mosey back to the flag, a few minutes of planking, concluded by a “Who Dat” plank/merkin circle.
COT included some lewd yet fitting nickname suggestions for our FNG but we landed on Piper…welcome! Also an announcement for Crazy Ivan race coming up in Jan. Prayer intentions for Brad Brechtel and for a good, safe, injury free football game tonight.
Thanks for letting me lead. Hopefully we’ll be 12-2 by the time anyone reads this. Who Dat!
Tool
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The Nightmare Before Christmas
‘Twas nine nights before Christmas, and all around a flag, a nightmare was shared that involved weights in a bag. There was Shooter and Steve and Turbo and Grundy. Tanked Up and Suckles and briefly Burgundy. Barely Legal, Jose, and American Hammer. Bean Counter, Garfield, and of course Zoolander.
A collective experience of terror ensued that forced all the men in the PAX to conclude. That the “leader” was not their friend from before, but rather a tyrant they rather deplored. Jose had some hostile feelings today, but that’s what you get with 2 rounds of foreplay.
Sometimes we went slick and sometimes with a ruck, and in the times it got hard we embraced the suck. It went back and forth on what was hated more, but both burpees or manmakers sure made us all sore. For those not aware or not in the know, here is the list of the workout below.
The Nightmare Before Christmas Slick (no ruck): 100 burpees 1 mile run 50 burpees 1 mile run With Ruck 30 or 20 lb 100 manmakers 1 mile ruck 50 manmakers 1 mile ruck Slick (no ruck): 100 pushups 100 situps 100 air squats 100 4-ct mountain climbers 100 4-ct jumping jacks 100 4-ct flutter kicks With Ruck 30 or 20 lb 100 ruck press 100 plank ruck pull through 100 2-ct ruck twists One might ask why anyone would do this, and I’ll give you the reason that you cannot dismiss. It was 13 men committed to Fellowship, Faith, and Fitness, and thus was the workout “The Nightmare Before Christmas”.
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The 4th annual 12 days of Christmas
At 5:27pm a lone F-18 streaked over the sky and I wondered if that could possibly be Peppa. After reading my texts post-beatdown – yes – it was – we had our first F-18 flyover in the history of F3 NOLA! Thanks Peppa. You get credit in the bb for attending.
While waiting around in the brewery to start– I was able to try some powerful (or power draining if you ask Brown Bag) coffee. I brought my 2.0s – one of them studied for exams while the other one Reluctant Tiger waited eagerly for another chance to do some F3.
With the moving of start time to 6pm and the rush hour traffic around the brewery the crowd was slowly building for a decent sized beatdown. 86 had already set up his Jambalaya and bread pudding. Bartman delivered chicken for the kids. Also at this time El Wire arrived with a ton of Felipes. At 555 pm there were about 15 people ready to go start the beatdown. At 6pm exactly we set out for the Annunication Center Park. Between the Paradise Park trailer keg and the parking lot we picked up about 15 more PAX. By the time we arrived at the park we were a full assortment of 37 PAX looking for a 12 days of Christmas beatdown.
We moseyed over to the Annunciation Park – and we circled up. The mosey was treacherous with potholes and traffic but we were rewarded at the park with lights on. Immediately we got down to business.
Day 1 – 1 Burpee, Day 2 – 2 Jump Squats and a burpee, Day 3 – 3 Hand release merks, 2 jump squats and 1 burpee, Day 4 4 plank jacks, 3 hand release merks, 2 jumps squats and 1 burpee. You get the progression now… Day 5 Russian Twists, Day 6 Dying Roaches, Day 7 Mtn Climbers, Day 8 Peter Parkers, Day 9 Jumpling Jacks, Day 10 Mat Jumps Day 11 Low Country Crabs and Day 12 12 burpees! We let Spokes from FIA close out the exercise with a 1 min plank hold.
We did a circle of trust and named some of the new guys. Bongo keeping his 2.0s with the drum theme got more cowbell and snare. Da Parish keeping his 2.0s with Chalmatia themed names has Beauregard and Chal-mini. Sogo has Sunny. Brown Bag’s M is now Paradise or Pair of Dice.
Sorry if I missed anyone in the list of PAX – let me know in the comments and I will add you.
The beatdown had 37 PAX. The party had over 70 PAX mixed between F3 and FIA. Great turnout! We also had over 20 presents for Operation Sweet Tooth – which doesn’t include the presents that were directly sent via Amazon. Thanks to everyone who brought food. Medulla I think there was going to be a fist fight over the last pork tenderloin/brie/ cranberry slider. Thanks to Brown Bag who covered the first round of beers at the taps. El Wire for the Felipe’s hook up! 86 for the ridiculous bread pudding and the jambalaya. Bartman for the Popeye’s delivery. Thanks to everyone. Merry Christmas and Happy New Year.
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Nightmare before Christmas hangover!!
With the dreaded sound of the alarm at 0430 Q arose still haunted by the previous Nightmares he experienced midday Sunday. While a fartsack is much easier to pull off when your not the Q for the day, consideration of pitching a curveball to a fellow F3 Brother did indeed cross my mind. However, knowing I Ehed Garfield from the Nightmare before Christmas it was most fitting to skip the snooze and commit with no excuses. Arrived hot at 0500 to 4 brethren awaiting at center court of the Marsh. Knowing we would be down one of our regulars for the day Ringo, instructions were brief and jumped right in.
Warmup
All IC 10 Good mornings, Toe Touches, Windmills, Butt kicks and Mummy kicks..
Moseyed to the seawall for some Aiken legs. Consisted of 20 Squats, 20 Box jumps, 20 Leg lunges and 20 skip Jacks. R/R (3). Recovery walked a few and then moseyed to our lighted bus stop on Girard. Upon arrival we did a series of Burp O to 10 R/R (3). Squat position down to Merkin and back to squat. This one reminded Water Pik of a lineman football drill in his distant past in which he may or may not have participated. Will need to clarify that one with some chatter at the Scramble. Moseyed back to the AO for some Bolt 45s with a little lagniappe on top. Did 4 rounds of Bolts followed by 70,80,90 and 100% sprints baseline to baseline between each set.. With 5 mins to spare we took to our six for Coconuts favorite of the day Core work. LBCs 20 IC, Hello Dolly’s 20 IC, Nolan Ryan’s each side 10 IC and finished things up with a min of Chilcut plank..
Count, announce, COT
👏🏻 to Coconuts for praying us out with a reminder of the season and the reasons of thankfulness!!
👊🏻 to the PAX for keeping me accountable and allowing me to lead..
✌🏻 till the next Gloom!
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A Tale of Two Fountains OR 4 Dudes on a Run, 1 on a Roll
It was a misfire at the starting gate, where Mariah and El Guapo met at one fountain in Coliseum Square and Mulligan and I met at the other. Not knowing there were other PAX, each set of runners took off — in opposite directions around the Loop, each equally miffed wondering why the other group hadn’t shown up this morning. Clearly, more planning and consistency is needed at Stifler’s.
In the great and unequivocal way that all loops work, both sets of runners finally met at the midway point, despite running in different directions. Having unified, the now whole PAX took off at a pace that only Mariah’s dog scoffed at.
After El Guapo demonstrated his Frogger skills by dodging traffic, I learned my lesson in humility as I took a huge spill while making fun of the aforementioned near-pancake of a runner. I executed an absolutely awful tuck, roll, and mumble excuse (a classic TRME) move that would have made no one in my family proud.
Thankfully, the PAX was kind and only made fun of me for the next 6 blocks or so.
We wrapped up with a commitment to future Thursday AM runs, gave Mariah’s now tired pup a few pats, then dispersed back into the Gloom.
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The PAX – Naughty or Nice?
After a quick disclaimer, the PAX made the mosey to the soggy green space in front of TU for a quick warm up.
SSH – 25
Imperial Walkers – 25
Windmills – 15
Arm Circles F/B – 10With the PAX carrying an obvious naughty designation from Kris Kringle himself, we proceeded to find our first of three lumps of coal at the corner of CalhounSt. and St.Charles Ave. The PAX broke into 3 groups and did the exercises listed below. The groups rotated through each station, and the Burpee group had the count.
Burpees – 20 (count)
Lunges
LBCsThe PAX moseyed from there to the big mountain, where we gathered into 3 lines, and did an Indian run to level 4 where our second lump of coal was waiting. Each line was assigned the following exercises, the burpee group had the count, and the groups rotated through each station.
Burpees – 20 (count)
Low Slow Squats
American HammersOnce complete, the PAX formed 3 lines again and completed an Indian run to the top of the mountain where lump of coal number three was discovered. The following exercises where completed in the same fashion as previous stations. Santa gave the winey PAX a break with only 15 burpees.
Burpees – 15 (count)
Al Gores
Flutter kicksThe PAX went down to the benches via the stairwell where we did the following:
Incline Merkins – 20
Right and Left leg step ups – 15 eachThe PAX moseyed back to the flag for some brief stretching before announcements, name-o-Rama, and a prayer. We welcomed one FNG, Tom Patrias, who is now referred to as Mudbug!
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Roll The Bones
A good showing considering the fine turnout and time we all had at Urban South Brewery and Christmas party last night! Thanks to all that brought or cooked food!
A quick disclaimer and off we go to the fountain for typical warm up:
Running exercises: butt kicks, high knees, carioca, etc around the fountain
IW x (21)
Happy Jack X (20)
Mountain Climbers X (20)
Peter Parkers X (25)
Arm Circles X (30)
Off to the levee for an 11 using the entire levee for the exercise. Merkins on the north side, plank jacks on the south side.
Mosey down to Canal blvd. via of a group Indian run, and then to the Lakefront area.
Last time I was at Dave and Busters I was fortunate (and good enough) to earn enough tickets to earn an “exercise dice”. All the exercises similar to our normal routines, so now the opportunity to put it to use and “Roll the Bones”. Each PAX got their chance for a roll and took ownership in the beat down, some in cadence some on our own. Here are some of the exercises if I recall we were busy with, but not limited to:
Burpees — (20)
Squats (25)
Lunges — (30)
Plank (1) minute
Crunches — (30)
Dips (15)
Burpees — (20)
Lunges (30)
etc.
Mosey back over to the flag, for some final Mary:
Leg Throws with partners (10) each
Plank ~ 1 minute or so
Normal countoff, namearama, announcements, intention, COT.
Thanks for the opportunity to lead.
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Strangers at the Scramble!!
The Scramble has impressed the Site Q week in and week out as of late with some great consistency. PAX have ranged from 8-10 gathering for our rountine 5k with a mix of exercises. So much so that we tend to have a PAX magically appear along the way at which another PAX Water Pik turns around to the surprise of Burgundy after about a mile in.. Conversations always prove fun and engaging with a variation of topics such as about our Saints discussing the success as of late and the need for some Fantasy football guys who need certain people to step up in future weeks as the playoffs have begun. ..
Warmup
All IC of 10 Windmills, Toe Touches, Scuba Steve’s and Scorpion kicks..
Thang
Journeyed the common route through the streets of Ole Beautiful Mandeville. Returning to the AO for 10 mins of a mixer of ISI, Merkin Wave, Flutter kicks, LBCs and Pull-ups. Circled up to count off and announce the future Nightmare before Christmas on 12/16 at the Mandeville Lakefront at 1300 for any PAX looking for a true punishment shared amongst brothers.. Also touching on the Crazy Ivan 1/19/19 at 2100 at which we need to pry the Hammer out of the hands of EiEi for visual inspiration to come soon..
COT
Q prayed us into the day!
Much appreciation to the F3 men who decided to flatter the Q on this Spring like Gloom before the next cold front to come!!
