“Monday is the perfect day to correct last week’s mistakes.” -author unknown
YHC missed last Monday’s workout so it was time to man up and post. Several other PAX opted to beat the fartsack as well making for a total of 8 men. Exchanged the usual pleasantries, then the disclaimer, then down to business with a goal of keeping the PAX in constant motion and trying to deliver a respectable beatdown. Here’s what we did:
Burpees x10 …just to make sure everyone was awake
Mosey to the usual warm-up area
Burpess x10
Windmill x20
Arm Circle x30 (10ea Forward, Backward, Chinook)
IPW x20
Low Country Crab x20
Grab a rock of the Med-Med/Lg variety and circle up for a quick COP:
Re-position in the second baseball field for another chance to become one with your rock. The PAX lined up 10ft apart and about 15yds from the parking bumpers. This would be a round of 11’s to include:
Curls at starting point (starting with 10 down to 1)
Backwards Bear Crawl to parking bumper
Derkin w/feet on parking bumper (from 1-10)
Bear Crawl Back
This proved to be brutal, with plenty of grunts, groans, and perspiration. At some point the PAX heard “…well we didn’t come here to play bridge this morning” which couldn’t have been more true. Many PAX modified/supplemented the bear crawls and crawl bears with lunge walk or other. T-claps to Hawg and Rudy for pushing hard and completing in full.
Next up a quick recovery mosey to the water fountain and back.
Line up in same spot and partner up. Partner 1 knocks out shoulder presses while partner 2 crab walks backward to parking bumper and crab walk (forward) back as the timer. We knocked out two rounds of these.
Grab your rock and curl as the PAX walked back to the rock pile. Then a mosey to the flag with a 90 seconds left for Plankorama.
Announcements included an upcoming fundraiser that Babyface is involved with for an youth mentoring organization called Next Generation. Details at NextGenclubs.com/banquet.
Finished up with a shout out the the Sky Q and prayed for those in battling health issues and those in need of prayer.
Thanks for letting me lead and helping me get back on the Monday routine.
What time is it? SHOW TIME! YHC had pondered a workout based around Hamilton, ever since his 2.0 introduced the soundtrack to him a year ago. Finally – the time had come. I pity the PAX – what could improve the heat and humidity of a summer NOLA morning besides the glorious sounds of show tunes reverberating through the air? Who wouldn’t want to start their day with a little singing and dancing?
Start with a disclaimer, and fair warning to the PAX that this workout might be messy. Then we mosey to the Great Lawn.
Alexander Hamilton: Open the day with the intro to Hamilton and spelling it all out. First challenge of the workout – YHC’s speaker was not nearly loud enough. This will be corrected for the next show tunes workout.
Outlaw (new to NOLA pax – legs together, draw a big O) x10 each direction
Nolan Ryan x10 each side
Aaron Burr, Sir: 2:36 duration. What else starts with “Burr”? Why Burr-pees of course. OYO, Burpees for the duration of the song. Go. “What time is it? SHOW TIME!”
At this point, YHC encountered an unexpected challenge. Mud, grass and dew from the burpees made accessing and controlling the phone darn near impossible. Moments of panic – “What now? How will I play my sing-along songs for everyone?” But in my moment of deepest and darkest despair, my phone suddenly began responding to my frantic gestures. Whew, crisis averted.
Non Stop: Alexander Hamilton, famous for non-stop work (check his Federalist Papers work). Pax to replicate with non-stop activity for the 6:30 duration.
Suicides out-and-back to the first 3 palm trees
Peter Parker x10, Plank Jack x10, Parker Peter x10
Pax 1: Bear Crawl to the 2nd Palm. Crawl Bear back.
Pax 2: Lunges (go deep!)
Flapjack
Repeat with Crab Walk out, Walk Crab back.
Repeat with Duck Walk out, Walk Duck back.
Note: YHC had never tried Walk Duck before. It kinda sucks. In a good way.
Mosey to the Baby Foundry for the Revolutionary War re-enactment.
Guns and Ships and Yorktown: On morning reconnaissance run, YHC saw a collection of wooden pallets next to baby foundry. Perfect. On arrival at the foundry, send PAX over to collect 5 of them. PAX will use this time to work on their own Guns.
Pull Ups x5
Pallet Curls x10 (There was quite a difference in weight between the Oak and Pine pallets…)
Mericans x15
Rinse and Repeat. OYO. Until the 2 songs end (6:30)
Return the pallets
Mosey to the corner wall by the sculpture garden
Cabinet Battle #1: Partner up for the battle between Jefferson and Hamilton over the role of the federal treasury.
Pax 1 (Jefferson): Plank
Pax 2 (Hamilton): Feet on the butt of Jefferson, Dips x15
Flapjack. Repeat. Until Washington takes Jefferson aside to tell him to either get the votes, or lose his job.
NOTE: Next time, YHC will look for a partner a wee bit smaller than Quick Draw.
Mosey back to the Great Lawn. We have time for one more exercise. DaParish gets to choose which song. He goes with:
Election of 1800: Squats x18, Lunge x18, Squat Jumps x18. Repeat for the 4:00 duration of the song. (Alternative was My Shot with the Okwata “Two shots at the Bar” jack webbs. Next time…. And we never got to the Duel either!)
With that, our hour reprise of Hamilton, The Musical is done. Mosey back to the flags for count-off (19 PAX, alas one early departure by Hawg), name-o-rama and naming our FNG (welcome to F3 Gilligan!) followed by announcements
Triathalon coming up – talk to DaParish if interested
Training towards Rock and Roll Marathon in February – talk to Rudy if interested
Several intentions, including those who are sick (Maverick’s uncle, FracSac’s dad, Rudy’s friend’s daughter). As always, I am extremely grateful for the friendships I have made with my fellow F3 brothers. I hope to use the inspiration they offer me as an example to help me lead a life that may offer inspiration to others.
10 of us settled in at Morning Call for coffee and camaraderie. Lots of great ideas about how to continue spreading the mission of F3 through several different venues in the NOLA area. Here’s looking at you, Jadaveon!
Thank you for letting me lead, and thank you for humoring me in my attempts to try something different with my Qs. I hope you enjoyed it – even if your enjoyment came from heckling and mocking your Q. Offer your suggestions for show-tunes workouts in the comments. I know DaParish wants to see Wicked…
Eleven Pax gathered early Friday morning with mumblechatter rehashing the Gnarly Nutria and what coulda, shoulda, woulda been… The “world” won! What’s done is done. Time to move forward and get stronger for next time. What better place to do so than the center of the universe– Wolfpack Mountain! After the disclaimer we were off at 05:30.
The Thang: Mosey up the avenue and back down to Touchdown Jesus(the replica, as Rudy reminded us) for the warmup. Forward arm circles standing on the left foot, Forward arm circles on right foot, SSH, Mtn Climber, Imp. Walker, Plank Jack, Hillbilly, Plank Walk x 20 IC.
Mosey to WPM. Lunge the first ramp, then OYO to the 6th level with stops at the church side for 20 squats and stops at LU side for 25 LBC’s. Plank and wait for the six. T- Claps to Mariah for leading the early arrivals in some Mary while we gathered up the six, some of which YHC might have confused. There’s a rumor they were lunging all the way up… Cobains.
Once we regrouped we were faced with the last and steepest ramp. Not a better place in the universe for Bearpees. Hardcore Okwatans may disagree. Each pax was to make their way to the top via the Bearpee– a four count bear crawl followed by one burpee, increasing each rep 4:1 and finishing w a 40 count bear crawl and 10 burpees. Pretty sure there was plenty of hate for the Q at this point. T Claps to the pax for getting it done. It sucked… At the top we did a little Mary– R. Twist, Real Freddie, Dying Roach x 20 IC.
With 5 minutes to go, we hit the stairs and moseyed toward the flag. Yankee mentioned how shocked he was that we didn’t stop at the benches for dips and it might be a Roots first. Not wanting to disappoint, we detoured to the fountain benches near the flag for a quick 25 dips IC for the win!
COT w shout out by YHC
T Claps to Mariah for making all three uptown workouts this week while visiting from Charlotte.
The Pax completed a total of 605 Burpees which YHC will donate to Cadre Danny’s million burpee challenge. T Claps
“Well done is better than well said.” – Benjamin Franklin
It is easy to talk about what you want, but the hard part is putting those words into action. You may say that this problem could be resolved with stronger self-discipline…but even that is limited. Sometime you may be tired, sometimes you may make excuses….and your actions fall short of what you actual want. The real key is to have someone hold you accountable for your words, which will lead you to your desired action. That’s where F3 comes in. It is a great tool to develop relationships (2nd F) to help you take more action and become a HIM. #lexicon
Let’s get to it… 5 men of NOLA gathered in the gloom to get stronger. So let’s begin…but first…
DISCLAIMER
The Thang
COP#1, and only: The beatdown (since we are acting like Uptown)
20x LS Squats IC
10x Arm Circles IC (while holding a squat)
15x Tap Dancers IC
15x Mountain Climber Stretch IC
Enough for now, go grab a small rock.
20x Rock Jacks IC
20x Rock Marches IC
30x Squat Reaches IC
Recover with a Bear Crawl about 30-40 yards
Repeat that one more time, but do 10 reps this time.
8x Balance Pistol Squat IC (Right, then Left)
10x Balance Rock/Leg Curls IC (Right, then Left)
Repeat that one more time.
10MOM:
15x Putins IC
15x Hello Dolly w/ Leg Lift IC (preparation for the Doctor)
10x Penguins IC
15x Heel Taps IC
10x R. Leg Curl/Lift IC
10x L. Leg Curl/Lift IC
8x Dr. Ws IC (there he is!)
Done. Circle up for the COT, where we held the Countoff, Nameorama, and Prayer (for the injured…get better Josiah!)
Moleskin
Great work by the Pax today! Tclaps to StubHub for posting & pushing through his injury!
Tclaps to Hawg for keeping me accountable on the Snooze Formula!
36 PAX posted for the Gnarly Nutria, and YHC was among them. With the Uptowners barely getting edged out, there was much to celebrate. During the COT, YHC rolled out the welcome mat to any that might choose to join the F3 die hards that intended to gather in the gloom only a few hours later. Would there be any takers?
YHC wanted to fartsack to rest his weary legs that contributed to victory a few hours earlier when the alarm sounded. It was not easy to get up, but it happened.
As YHC pulled in to the AO, two Pax were waiting, and three more followed. YHC gave the disclaimer…..and then….
Mosey around the mardi gras fountain and gather on the grassy area for:
Warm Up
SSH IC x 31 (cause that’s what we do)
IW IC x 15
Abe Vigodas IC x 10 (stretch…)
Arm Circles IC x 10 forward x 10 back
Join Jack Webb for some double shots at the barre….
1 Merkin, then peoples chair against the fountain railing for two air presses (aka double shot)
2 merkins, 4 air presses….
….
10 merkins, 20 air presses
YHC was not ready to step up to Northshore Standards yet, but it’s coming….
Mosey to the HOP
Six Pax, three stations, two Pax at each station.
Station 1 – Mosey up the levee, 5 burpees, mosey back (timer)
Station 2 – Pullups AMRAP
Station 3 – Catalina Wine Mixers AMRAP
Clear instructions, right? Apparently not. It was a bit chaotic for two rounds, perhaps it was YHC’s lack of sleep (Not!)
By the third round we actually had 2 Pax per station….not sure how many burpees, so we’ll just say at 15 each, we banked 90!
Mosey up to the top of the levee and over to Canal for Four Corners:
Corner 1 – Catalina Wine Mixers IC x 10 – mosey to next corner
Corner 2 – Bobby Hurley’s IC x 15 – mosey to next corner
Corner 3 – Merkins IC x 20 – mosey to next corner
Corner 4 – Lunges IC x 25 – mosey to first corner
Corner 1 – Partner up for leg throws x 15 each
So technically it was Five Corners….
Mosey to the circle of benches toward Landry’s.
Each Pax claim a bench
Box Jumps x 10 OYO
Dips x 10 IC
LL Step Ups x 10 IC
RL Step Ups x 10 IC
Rinse and Repeat twice more
Mosey back to the VSF for Count off, Name-o-rama, announcements, and a prayer during the BOM.
Moleskin
T-Claps to Heisenberg for bringing an FNG. Welcome Wrecking Ball! T-Claps to Firestone for posting during his visit to NOLA from Charlotte. YHC was dragging a little from running 5.5 miles a few hours earlier.
T-Claps to Cowbell for posting with YHC only a few short hours after the Gnarly Nutria, and for Da Parish and Milkman posting at the Plunge. YHC was tired and felt mediocre this morning, but Okwata cured that!
Lastly, YHC wishes Nip/Tuck a speedy recovery. Nip/Tuck has made the trek to Okwata many times, and we look forward to having him join us again.
The night was hot and humid and dark. By 8:45, lots of PAX and a few coolers started rolling in (thanks Brown Bag!). Uptowners, Mid-city denizens, a clown car from the Northshore and a lone rep from Destrehan. All gathered to see who would hoist the coveted Gnarly Nutria trophy for 2017. Could the influx of young guns in Uptown be enough to hold off the growing World presence? Could anyone or anything stop the unstoppable force called TurboTax? Would Da Parish show up in running clothes or spandex cycle suit?
But first, Yankee gave his best Amnesty impersonation with a 10 minute disclaimer, attempting to explain the overly complex uptowner scoring system (and thanks to Quick Draw and his daughter Katie for taking on the scoring duties).
Finally – its time to line up under the first lightpost, and Yankee mumbles a “ok, lets go” under his breath. Slowly the group of confused PAX begin to move, before the front runners (TurboTax, Barcrawl and the soon-to-be-appropriately-named FNG Ringer that the Uptowners recruited just for this event) took off.
3 laps in the humidity. Yuck. YHC enjoyed the run with SOGO, Butt Splice and Hawg. Great conversations, even as they all passed me by as the humidity and fast out-the-gate pace took its toll. Meanwhile, out in front, Cowbell took care of some competition by gently nudging last year’s winner, Nip/Tuck, off the path and out of the race. Sayonara, Nip/Tuck. Hope you learned a valuable lesson – watch your back.
Finished with our Countoff, Name-o-rama (was there ever a doubt on the name of our FNG) and a prayer. Then dive back into the coolers (thank you again Brown Bag) to grab a cold one (YHC was very very pleasantly suprised with the Mango IPA), and enjoyedanother hour of F2.
Kudos to the few, the proud, the strong who made the follow on Thursday am post: FracSac, Cowbell, DaParish, Milkman, Butt Splice, Ocho (Hrm… What do they all have in common? Oh yeah – THE WORLD!)
After what only be described as a Routine Victory, three men met the Gloom in pursuit of self improvement in an aquatic environment. Posting less than 8 hours after an intense competition of brawn and masculinity takes a certain level of testicular fortitude that few men are fortunate enough to maintain. Tclaps to our counterparts at Okwata who were able to do the same. Disclaimer
The Thang
Burpees x 5; swim a lap
Leg Lifts x 10; swim a lap
Irkins x 15; swim a lap
Merkins x 20; swim a lap
Plank Jacks x 25; swim a lap
Squats x 30; swim a lap
Rinse & Repeat
YHC completed B.L.I.M.P.S. B.L.I.M.P. and 1000m; the other Pax were not far behind. Tclaps to Milk Man for his first post to the Plunge; I’m sure he’ll be back.
Us world folks had our Gnarly Nutria warm up RUN yesterday, because we have AO’s on Tuesdays and Thursdays too… y’all should try it, uptown. It’s pretty cool!
So today, YHC decided to have a light foundry workout with minimal running and lots of stretching.
5 PAX on yet another hot and humid NOLA morning.
Slowsey to the track for:
COP #1: WARM UP
-5 X Burpees OYO
-20 X SSH
-20 x J-Lo’s
-20 X Imperial Walkers
-20 X Peter Parkers
-20 X Windmills
-20 X Mountain Climbers
-5 X Burpees OYO
Slowsey to the Foundry:
90 degree arm hangs, #tclaps to Walleye for a solid 1 min hang
5 Station Circuit:
30 X LBC (Timer)
Pull Ups
Dips
Rows
Merkins
Repeat X 2 (20 X LBC, 10 X LBC)
Straight arm hang burnout.
Slowsey back to the track for:
COP #2: MARY/ STRETCH
20 X Flutter Kicks
20 X American Hammer
20 X Penguins
20 X LBC
20 X Hello Dolly
Our in-house Stretch/ Yoga specialist, Shorty, was supposed to take over at this point, but his F3 name was Snooze this morning.
YHC had to make up something on the fly.
Various stretch work with long holds, concentrating on legs.
light mumblechatter was had about what color we’d like the trophy to be, how many beers we can finish while waiting on Uptown to finish, what time the uptowners will get their pedicures tomorrow, etc.
Slowsey back to the flag for count off, name o rama, announcements, intentions, and prayer.
Looking forward to the Gnarly Nutria!!
Be there or be lame!
12 PAX braved the ferocious heat and humidity this AM to complete a warmup for tonight’s Gnarly Nutria. Though we completed a lap around the park, we kept things pretty light on the legs and focused on the upper body. Here’s how it went down:
Warmup
10 x SSH
10 x arm circles each way
10 x shoulder shrugs
We then moseyed to the pull up bars and split into 3 groups. Count was 10 Carolina drydocks each go-round:
Group 1: drydocks
Group 2: pull ups round 1, then hold yourself up in pull up position round 2
Group 3: burpees
We then moseyed to the green/tee box near the water fountain for a round of 2:1 Jack Webb (next time, Northshore)
We then moseyed around to the Prytania side of the park for a ring of fire. We went around the circle up to 5 merkins, then did some bonus plank work.
We then moseyed to the shelter. Half the group did BTTW while the other half bearcrawled around the shelter. Then we switched it up. We finished up with
10 x dips
15 x incline shoulder taps (highly underrated)
10 x decline shoulder taps
And then we moseyed back to the flag for COT and a spirited pep rally for the Gnarly Nutria. Prediction for tonight: Uptown repeats as world champs.
Conditions: Temp – 79, Humidity – 90%, Wind – 1 mph from the SSW.
7 men posted for the 100th running of the 610 Stomp. (I realize the title says #99, that’s because SFx made us run #18 twice).
Today was a shout out to the most important day in 610 Stomp History, Stomp #14 on 11/17/2015, when Tool took the Q and altered the route. Tool decided that we would exit the park by the museum and run down the Bayou (Moss St.). Tool suggested that we run to an area that at that time had a statue of Jefferson Davis on it. That would be roughly 4.18 miles give or take 2 hundredths. We completed that route and I don’t think we have ever gone back to the old one.
The Thang
Today’s instructions were to run as much of the route as you could in 40 minutes, getting back in time for a very special seal the deal. Puddles, the only canine to every post at an F3 Nola workout has posted 13 times. The Pax were asked to name the 12 men that have posted at the Stomp more times than Puddles. 1 burpee to honor each man, with a 5 penalty burpee if you shout out the wrong name. We had about 5 misfires. Here is the list of the top 12 all-time 610 Stomp Posters.
Tool
Amnesty
Rudy
Jingle Vader
SFx
Hawg
Shorty
Cowbell
Fracsac
Kimchi
Griswold
OSHA
Moleskin
The Stomp was created to train for the Spartan Race in Alabama. I never really imagined that it would still be going 2 years later. T-claps to Tool, Amnesty, SFx, Jingle Vader, and Rudy for making sure it had staying power.
Two people in the top 12 don’t even live in Louisiana. Impressive on their part.
I think Cowbell is the only one on the list that was an FNG at the Stomp, although OSHA may have been also – but I can’t find any historical records for his FNG post.
We’ve had at least 4 guys from out of town AOs post at the Stomp, and one, F3 Beetle from Atlanta, has posted twice.
At least one of those four out of towners was still drunk when he posted.
Surge Qd the only 610 Stomp he has ever posted at – a 100% Q rating.
T-claps to Tool for coming up with the Bayou route. It is infinitely better than what we had before.
T-claps to Triple Shift and Da Parish for joining us from the Coastie to seal the deal and end with a COT together.
