Side-straddle hops x 20, Imperial Walker x 20, Plank Jacks x 20, Peter Parker’s x 20
Soccer Goal Circuit x 2: pull-ups, 8 burpees, low-slow squats, lunges
Elevens at the levee: jump squats and merkins
Birdcage: Left step-ups x20, decline merkins x15, Right step-ups x20, incline merkins x15, dips x20
Last stop: bicycles x20, hello dollies x20, LBC’s x20, flutter kicks x20
Sprints with Planks, 2 rounds
A lowly 5 NOLA F3er’s surfaced in the City Park gloom to tackle the 41st 610 Stomp and I was just the right Q as 41 was on the old college jersey.
Disclaimer
100 – Pretend Burpees for everyone that missed YHC’s Saturday Beatdown (it would only be appropriate considering the persistent soreness from 100 meters of Frog Hops.
We simplified the run this morning to 45 minutes out and back due to the recent intense workouts.
Cowbell made a comment that really hit home, “If you hadn’t started talking to me, I would have laid back and taken it easy.” Very true Cowbell, very true for all of us at one time or another. Of course, Cowbell pushed me for the remaining 43 minutes! For me this emphasizes the need for mumble chatter to engage each other and make each other work harder every time in the gloom. Thank you Cowbell!
Ten veteran F3ers surfaced through the holiday weekend gloom to out-do “The Greatest Spectacle in Racing” (The Indianapolis 500). YHC mentioned the tough decision to theme the beat down after the 500 or the College Lacrosse Final Four. Rudy wanted to search for sticks quickly to avoid the racing and Yankee wished he had hit snooze, but the clock hit 6:30…
Disclaimer
Mosey to the Foundry
COP – Side Straddle Hops (IC) x 33 (The number of cars in the 500)
Pull-ups (Race OYO) x 19 (First race in 1909)
Merkins x 09 (OYO)
Pull-ups (Race OYO) x 09
Merkins x 19 (OYO)
COP – Imperial Walkers (IC) x 33
Mosey to the Track
Lap 1 – 100m Bear Crawl – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6 (this is the 100th running of the Indianapolis 500 and total distance on the “lap” was 500m)
COP – Flutter Kicks (IC) x 50 (100 reps)
30 sec Count
Lap 2 – 100m Frog Hop – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
COP – LBC’s (IC) x 50
Lap 3 – 100m Duck Walk – 100m Mosey – 200m “Sprint” – 100m Mosey and Plank for 6
COP – Dying Cockroach (IC) x 19 and Dr. W’s (IC) x 09
Lap 4 – 100m Bound – 100m Mosey – 100m “Sprint” – 100m Mosey and Plank for 6
80m Sprint
Mosey to 2 Non-working Drinking Fountains
Plank for 6
Mosey to the Great Lawn
Al Gore for 6 plus 20 seconds
COP
Slow Merkins (IC) x 10
Supermans (IC) x 10
Slow Merkins (IC) x 5
Mumble Chatter
YHC faced many questions on whether he had tested out these exercises and clearly he had not thought them through let alone tested them ahead of time.
Yankee was thankful that YHC modified and did not add Burpee Broad Jumps.
Shout-Outs
Kim Chi’s friends wife – bile duct cancer
The recent high school graduates
Side Effects Father-in-Law with Melanoma
YHC to himself: a big group this morning, I wonder who’s the Q. A few minutes later out loud: I wonder who’s the Q. A unison chorus: you. Uh…uh… ok. With not one but two FNGs, we mosey after an accurate disclaimer.
First COP in front of Touchdown Jesus:
20xIC Plie Squats (thanks to Cowbell)
20xIC Imperial Walkers
20xIC Mountain Climbers
20xIC SSHs
Mosey to bottom of Wolfpack Mountain for second COP:
OYO up the mountain with BLIMPS: after lung walking the initial ramp up, 5 burpees on 2d floor, 10 lunges on the 3d, 15 IWs on the 4th, 20 merkins on the 5th, 25 plankjacks on the 6th and finish off with 30 squats at the top.
Circle of Mary:
15xIC Dying Cockroaches (touch your toes, boys, touch your toes)
15xIC Flutter Kicks
15xIC Rosalitas
15xIC JLos
15xIC American Hammers
A hamster run:
Mosey down central stairwell, run over and up second stairwell, then back to start for a close out with 10 burpees. When YHC asked Quick Draw to give us 15, he wisely asked, 15 what? A sigh of relief came when the words countdown were spoken.
Mosey down the stairs again to bench time:
15xIC Left-leg Bulgarian ball busters
15xIC Right Leg Step Ups
15xIC Dips
15xIC Right-leg Bulgarian ball busters
15xIC Left Leg Step Ups
15xIC Low-double-slow dips (plus one extra, otherwise you end on in a heap on the ground).
Mosey to fountain for quick closeout COP:
15xIC Incline merkins
15xIC Decline merkins
Namorama, name the two FNGs, intentions, Circle o Man for prayer, and hasta luego.
It was a comfortable, humid morning and a great day to start a Wednesday workout at City Park. As the shovel/flag was planted, the men started walking up. After the disclaimer, ten men started off including an FNG. After a little mosey to start the warm-up to an open field, let’s circle up for the first COP:
-SSH x 30 IC
-IW x 30 IC
-Peter Parkers x 20 IC
-Arm Circles x 30 IC (15 each dir)
-J-Lo’s x 20 IC
Sometime during the COP SFX came running up to join the PAX. Glad he made it. Welcome friend, knew he didn’t want to miss it.
As we moseyed to the Foundry, the whining…I mean mumble chatter, about running through the high grass was rampant and quite ladylike….yeah, I said it…
At the Foundry we split the group with five starting the circuit and six running to the little tree…yep, the one behind the big one. Yes, the green one. And do 10 burpees.
The circuit: pullups, dips, rows and traverse the monkeybars (horizontal ladder). Rotate between running to the little tree for burpees and doing the circuit. Rinse and Repeat.
Let’s mosey… Look, some grass that isn’t too high…
Time for Tabata: first 20 secs Seal Jacks, second 20 secs Push Jacks (like plank jacks except when legs go wide, lower your chest; when leg are brought together, push up). Then Seal Jacks…then Push Jacks….for 4 minutes. One minute rest then start the second Tabata. This time we did Running in Place and Push Planks (go from low or elbow planks to a regular plank, then a push up). We ran out of time so had to cut it short. Let’s mosey to the SF. Looks like Hawg found a Cycle to finish with. Sure was nice of SFX to let him borrow it….HA.
Countoff, namerama (bienvenue (“welcome” in French…duh) Poisson-FNG), announcements, prayer to the Sky-Q.
After a night at the casino and El Club Disco, it was lonely. A Pax on one. So be it.
Circling up is a bit existential. So after some SSHs, Imperial Squats, Parker Peters, a mosey to survey the beach front. Stop along a lower portion of a wall to do 10 box jumps (walls are always too high, no matter how low), 20 derkins, 25 low slow dips, 20 incline merkins, 25 dips. A groundskeeper in a golf cart thought I had fallen and hurt myself: muy simpatico. Some more moseying on the beach in the sand: that’s not for the faint of ankle. Then, some of my favorite Mary: dying cockroaches, Dr. Ws, Russian Twists, bird dogs, merkins, and some other things I can’t remember (I get respect, but what I also need for time to time is pity). More moseying to a quiet pool: several laps for a wrap up.
The namorama went quickly, the circle of man was, as I said before, existential. Where were Heisenberg and Bogey? Colonel? Dr. Pepper? You’re all forgiven.
A beautiful morning and 9 PAX to start the workout at the Birdcage. We missed our normal LAKEVIEW crew but we are happy to see F3 NOLA grow. Good luck at the Foundry or the Sphinx or whatever you are going to call it! As I walked up to plant the shovel Douille was leading a strange conversation about a house in his neighborhood. He lives a crazy life people!
Long Mosey down to Walnut St and the park….2 more joined us to give us 11.
First COP: SSH x 25, Imp Walker Squats, x 25, Peter Parkers x 25, Dying Roaches x 25
Then we moseyed to the pull ups.
Then we did a round of PIMPS 5 pullups, 10 Imp Walks, 15 Merks, 20 Plank Jacks, 25 Squats.
Long Mosey back to Oak Alley
On the way back we did the Douille special of sprinting for 1 walking guy, then jogging 2, then sprinting 1 and jog 2 all the way back to Oak Alley.
At Oak Alley we did Bear Crawl to first light post, Crab Crawl to 2nd light post, Duck Walk to 3rd, Grapevine to the last light post.
At the last light post we moseyed to the picnic benches. We were cramping the style of some boot camp. Come join us ours is Free! Here we did Step Ups LR x 25, Hip Slappers x 25, Incline Merks x 20, Right Leg and Left leg Squats x 20.
After that we moseyed back over to Oak Alley. Here we partnered up.
1 ran a loop down Oak Alley to the track, then out on the track around the flag pole and back up the dirt path. While one partner does the run the other partner does a BLIMPS. We repeated this twice.
Finally we moseyed back over to the flag for some quick MARY.
Dying Roaches x 25, Side Crunches x 20 each side, Russian Twists x 20
We finished back at the flag. Not too much mumble chatter today just guys getting down to business in the Gloom.
“The only place Success comes before Work is in the dictionary.” – Vince Lombardi
Seven (one more to come later on) legendary men gathered in the gloom for the 610 Stomp. I wanted to continue the trend of sprint work with this one, so YHC took a page out of the coach’s playbook and brought back some football drills/sprints. No explaining required with this Pax, all seasoned veterans here….but first, still need the..
DISCLAIMER
The Thang
Usual 30 minutes out & back on the bayou w/ Burpees OYO every 6 minutes. Mumble chatter btw SFx, Griswold, Rudy, Hawg & YHC about the remains of Boogaloo weekend (looks like someone got married on the bayou), Summer Camps, and the upcoming GO Ruck…
SIDE BAR:
All NOLA Pax will be #Ruckin on 11/11/16……don’t be this guy left out of the water:
Anyway, back to the Stomp where the Pax finished up the bayou run, and headed over to the football field…ehh…I mean baseball diamond. YHC thought there were gonna be 5 yd markers, but anyway… Pax lined up parallel to 2nd base and faced the foul line for some agility work (about 25 yards):
COP #1:
Pax performs the following exercise to the other side (25 yds):
-High Knees
-Butt Kicks
-High Skips
-Fast Skips……..”is that Tool running up???”
-Low Shuffle (Right)…….”That might be him, but not sure?!?!”
-Low Shuffle (Left)….”YES! What’s up, Tool!!” … just in time for the Gassers!
-25 yd Gassers x 4 (Sprint to opposite side, back to start, then finish thru opposite side)
-Recovery mosey around baseball fence
-70 yd Gassers x 4
-Recovery mosey around baseball fence, and back to the flag.
Sealed the deal with 10 OYO x Burpees, and finished with COT, which included Nameorama, Shoutouts (see below), and Prayer.
Shoutouts:
5/25: NEW AO!!! Come join Amnesty in the gloom tomorrow (Wed) @ City Park (the 610 Stomp AO) to help get this one rolling.
5/27: Greek Fest 5k / 1 miler
11/11: GO Ruck (no excuses!)… comment or email F3NOLA or YHC if you’re interested!
In NOLA our strength is incorporating bar hopping into 5K runs. Our weakness is posting the shovel flag. Looks like the winds of change may have started this morning as YHC received a text at 0448 from Shorty letting me know that the flag had posted at Rock City. Shorty, unable to post himself due to a last minute flight to Houston took the time to drop off the flag on his way to the airport. #TheExtraMile. With a shovel flag marking the spot, 7 of us gathered together for some mumblechatter and a quick disclaimer. We picked up 2 more after moseying to the rock pile for a warm-up COP
The Thang
Warm-up COP: SSH IC x 30; Peter Parker IC x 30; Iron Cross x 20; IW IC x 30; J-Los IC x 20; Squats IC x 20. The intention was to get the back and hips loose. YHC was feeling good once Amnesty voiced his approval of the warm-up. This is my new gold standard. From here we grabbed a rock and moseyed around the tennis courts to the playground.
Stations: We partnered up at five different stations. 7 rock burpees was the count, everything else was AMRAP – Pull-ups, Swingset Merkins, Bench Press, Squats, Rock burpees. This was the first time YHC had tried merkins with feet in a swing, it won’t be the last.
We needed more pull-ups so we rotated through the pull ups two at a time until all pax had done another set. While the two were doing pullups AMRAP, the rest of the pax did a set of 5 rock burpees for a total of 20.
We grabbed the rocks and moseyed to the soccer field by the hill hell.
Oso 100 – We did a modified Dora with bear crawl. Partnered up. One partner bear crawls 25 yards down and back while other partner does Squat Presses AMRAP, then flapjack. Partners finish when the sum of Squat Presses equals 100. I was surprised that there were no complaints about the q lining everyone up for bear crawls through the sticker grass, until I noticed everyone but YHC and Skull Crusher were wearing gloves. Manliness or being unprepared – you decide.
Grab our rocks and head to the hill hell for a Descending Jacob’s Ladder of Sorts: 7 burpees on one side of the hell, run over the hell con roca for 7 squats, run back con roca for 6 burpees and back over again con roca for 6 squats, continuing to descend the ladder. T-claps to Marlin for pushing me hard. We made it to 2 burpees before we had to call time and head back to the rock pile. #Room4Growth.
Horses to the Stable after dropping of the rocks. COT with prayers for some of those in our community that are hurting. Looking forward to the first Wednesday workout at the CP this week.
Moleskin
This was YHC’s first Southshore Q in a long time. It was great to be back out there with the guys pushing ourselves to get better. Fortunately we didn’t have any of the excrement issues the Skinny was having. #BeenThereDoneThat.
Twelve men arrived in the gloom completely unprepared for the hazards that would await them at the Skinny. After listening to Woop proudly explain the origin of his F3 name, the PAX took off counterclockwise down the jogging path.
Stopping right in the middle of some stickers sharp as razor blades, we started with a quick warm-up COP:
Mosey from there to the row bars for two sets of:
Captain Morgan somehow burpee’d himself right into a fresh landmine from one of our canine friends, leaving the rest of us to quickly ponder some potential new F3 names to memorialize the occasion. Obviously inspired by the presence of “Tinkles” and “Woop” as part of today’s PAX, the naming suggestions were appropriately wholesome and sophisticated.
From the row bars, we commenced an Indian Run and then pulled over for Wave of Merkins after about .5 miles. We started at 1 merkin and worked our way up to 8 while holding plank in between. The PAX then continued the Indian Run all the way around the track with three more stops along the way:
Finally, we wrapped up with the count, name-o-rama, and prayer.
-Mulligan
