F3 New Orleans

Tag: Abacus

  • Braving the Mountain through the Harsh Mist and Drizzle

    Although lightning and thunder was forecast for Friday morning, the city of New Orleans was lucky to avoid the worst, especially after Wednesday. So 31 PAX gathered on a gloomy, humid, damp Friday morning intent on running some ramps in a parking lot for no reason other than the fact it’s hard.

    A brief, yet still somewhat rambling disclaimer was given, and at 5:30 we set off to get after it.

    Warm-up

    Mosey up St. Charles and back down to grassy area in front of Tulane for a quick warm-up of

    • SSHx20
    • ISWx20
    • Peter Parker Peter x20 each
    • Arm Circles 10/10
    • 10 burpees OYO to clear our heads of the backwards counting that always throws YHC off.

    Mosey to the base of the Mountain for

    • 10 Merkins I/C, sprint one ramp, mosey one ramp
    • 10 Burpees OYO, sprint one ramp, mosey one ramp
    • 10 8-count bodybuilders OYO, sprint one ramp, mosey one ramp
    • 10 angle grinders I/C, sprint one ramp, mosey one ramp
    • Bernie Sanders one ramp, mosey one ramp

    When we arrived at the top, it was a bit damp for the work we needed to do, so we headed down a level for some Catch Me if You Can in 3 rounds and 3 lines to keep it moving:

    • Rd 1: Squats while everyone else holds Al Gore; (when the person in front of you hits 5, you start, at 10, you run down a ramp and back up the stairs and back in line)
    • Rd 2: jump squats
    • Rd 3: jump lunges

    Next, a little tabata for fun. Nothing quite gets the heart rate up like some high intensity tabata. 25 on/10 off. 8 exercises, crowd choice. We ended up doing:

    • flutter kicks
    • Box cutters
    • Burpees
    • 8 count bodybuilders
    • merkins
    • LBC’s
    • 2 other exercises I cannot remember

    The rule was, if you don’t remember the exercise you suggested when it’s up, then we do burpees. Incidentally and unrelated, everyone remembered his exercise.

    Finally, some Mary to seal the deal. 5 exercises

    • American Hammers (FracSac)
    • Leg raises (King Kong)
    • 3 exercises by YHC I cannot remember

    Mosey back to the Flag and arrive exactly at 6:15… or you know, right around that time. COT, name-o-rama, and a prayer of thanks. Thanks for letting this lakeview pax lead the uptown workout.

  • No Problemata Tabata

    24 person tabata? No problem! We’ll head to they gym today and use the stairs.

    WARM UP
    Side straddle hop
    Wind mills
    Grass grabbers
    Low slow squats
    Mountain climbers
    Peter Parkers 
    JLo’s
    Box cutters
    Flutter kicks

    Tabata (40 second workout, 20 second rest, 8 times)

    Divide into 3 groups, each group takes a workout (decline pushups on the Gym stairs) and then rotate through the workouts. ie – group1 on the stairs, group 2 lined up behind them, group 3 behind them. Group 1 starts at Decline pushups, 2 at squats, 3 at bench press. After the set, each group moves to the next station.

    1st Round

    Decline pushups
    Squats
    Bench Press

    2nd Round

    Stair Jumps
    Rows
    Curls

  • Sunday Funday

    YHC arrived at the Renaissance AO about the same time as Hokie Pokey, and the assumption was we would be the only Pax to post. With time approaching 6:00 we thought about a run down the Bayou, until another vehicle came along, and with Gumby it made us three. With the threat of rain, we considered a mosey to the Peristyle, but then Abacus arrived, bringing us to four. YHC needed to bring a solid beat down to make the Sunday Funday worthwhile, so it began with a disclaimer and a mosey around Delong Drive. Circle up in front of NOMA.

    Warmup all IC
    SSH x 30
    IW x 15
    Grassgrabbers x 10
    Arm circles x 20

    First up – Dora 123
    Partner up for the following
    100 Burpees
    200 Squats
    300 LBC’s
    Cumulative count, while other pax runs a lap around NOMA

    Next up – Plank and Step ups
    Stay partnered up. Pax 1 holds plank at top of NOMA steps, Pax 2 completes 20 step ups at NOMA fountain/pond. Flapjack for 5 rounds.

    Total planking was 6 minutes each. Finish the beat down with 1:30 of planking, just to be sure the full 7 minutes was achieved.

    COT
    Count off, Name-o-Rama, announcements, intentions, closed with a prayer to the Sky Q.

    NMM
    YHC did not really want to do much of anything this day, but the other pax posting got this guy motivated and we made our downPainment for the day.
    Coffeteria was attended by all Pax. Good times!
    Thanks for posting with me and for keeping F3 alive!

    SYITG


  • Repeat Miles

    Now that we switched to every other week for the “Danger Zone” Monday Speed work out, even more of a reason to make each beatdown count.

    My first Q for Danger Zone, but not a stranger to speed workouts. Overall good showing for a Monday after a holiday break, the heat and humidity just continue to get worst everyday….

    Started off with some overall dynamic stretches for 100 m and then

    IW X 15

    Grass Grabbers X 15

    PP X 15

    I have put off the work out for long enough….

    Very simple workout this morning, (3) repeat miles, run them as you would a standalone mile and give it your best, track time for each and try to top the last mile.

    After the second mile, the heat got to some and shirts were getting pulled off, then the references to the work out title, Volley ball game in jeans, aviator glasses, bomber jackets. If you are going to add all that in a future work out, next in line is to bring a couple lights weight towels for “towel snapping”, this has gone too far….

    2nd and 3rd miles went well, everyone gave their best.

    Finally some stretching as we waited for final pax to come in.

    Final count off, name-a rama, announcements, intentions and COT. In the intentions, we had requests for Cancer scans and my wife was getting her wisdom teeth out at age 43. Well as an update, all went went well with the removals. However, as a surprise, turns out the surgeon on the procedure is F3’s “Dirty Dell”. Many thanks as she was in good hands.

    See you on the radio and in the gloom.

    Bongo

  • An Extra 5 seconds of Fun

    • Temperature: bad
    • Humidity: bad

    21 men gathered this morning for a Foundry workout. Like the Stomp, this workout – led by Amnesty since the olden days – has continued to grow, and the new faces are welcome additions. In fact, we had a late addition today from Butter, bringing the total to 22. He joined us for the COT, and plans to make some workouts soon.

    Quick Warmup (we’ve got work to do)

    • Mosey to the track
    • ISWx10
    • SSHx20 (some complaints from Amnesty and Bogey about YHC’s failure to instruct the already standing PAX to get in “position” before this one. Leaving this here for their next Q’s, where I’m sure their instructions and cadence will be perfect)
    • Peter Parker Peter x20 each
    • Arm Circles x10 each way
    • Line up in 2 lines and Indian Run to the Foundry

    The Thang: 8 Stations, 4 rounds on a Tabata timer of

    • Derkins
    • Jumping Rope
    • seated dips
    • Burpees
    • Pull-ups
    • Jump Squats
    • Bird Dogs
    • Side to side jumps over the snake

    We’ve done something like this workout a few times, so YHC decided to up the difficulty a bit by changing the timer from 20 seconds on, 10 off, to 25 seconds on, 10 off. That extra 5 seconds took a toll, but everyone persevered thanks to the rocking tunes.

    Quick mosey back to the track for some static stretching led by High Rise because why would I lead stretching when there is an actual physical therapist there who went to school for this sort of thing? T-claps to High Rise for always being up to the task.

    Mosey to the flag, little planking for the ISI challenge this month, and COT and a prayer. Thanks for having me.

  • Celebrating the Real Independence Day

    Celebrating the Real Independence Day

    On July 2, 1776, 13 hardheaded colonies stomped all over their British lords by approving a resolution of independence from Great Britain. YHC’s ancestor John Adams predicted that on July 2nd every year, America would forever celebrate the anniversary of that day with great festivals of pomp and parade, shews, games, sports, guns, bells, bonfires, and illumination from one end of the continent to the other.

    Alas, Americans now celebrate July 4th when the declaration was signed not voted on. As a descendant of the Adams, YHC led the 610 Stomp in a festive July 2nd celebration this morning.

    The 21 men of the Stomp took place in the first ever July 2nd Independence Day Race. A 13 lap race on the City Park Practice Track in honor of the 13 original colonies. The race of 3.25 miles was won by Smooth with a second place finish by Screw Top. May their names be forever remembered in F3NOLA lore. Once 13 men finished the 13 laps, the race was called so the Pax could play one more game in celebration of the Nation’s independence.

    The Pax ran over to the football field for a good old fashioned game of American football. Smooth and Screw Top served as our captains for a school yard pick. Following sloppy play by the QBs, two interceptions and a turnover on downs, team Smooth scored the only touchdown of the game to seal the victory 6-0 in celebration of America!

    The Pax ran back to the flag for the Count Off, Name-O-Rama, Announcements, and Intentions. Welcome to F3NOLA to our FNG, Uncle Si!

    Happy Birthday America! May you have 243 more!

    – Rev Sox

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • Loose as a Goose

    It’s always stimulating to start of the week with an F3 beatdown first thing Monday morning. So when 5:30am hit, I issued the disclaimer and we set off to mosey to the track Once at the track, we did a dynamic stretching warmup that consisted of:

    • High knees
    • Butt kicks
    • Open the gate
    • Close the gate
    • Karaoke (30 yards out, 30 yards back)

    Following the dynamic stretching, each PAX did some individual static stretching on their own to get loose. Once everyone was loose as a Goose (Top Gun Danger Zone reference), we began with some ladder / sprint combos:

    • 1) High knees through the ladder, then 50 meter sprint. Mosey back
    • 2) Butt kicks through the ladder, then 50 meter sprint. Mosey back
    • 3) Squat jumps through the ladder, then 50 meter sprint. Mosey back
    • 4) Sideways in & out’s through the ladder, then 50 meter sprint. Mosey back 
    • 5) Sideways in & out’s through the ladder on the other side, then 50 meter sprint. Mosey back

    We took a brief 20 count break, then we proceed to do the same thing except we did 100 meter sprints:

    • 1) High knees through the ladder, then 100 meter sprint. Mosey back
    • 2) Butt kicks through the ladder, then 100 meter sprint. Mosey back
    • 3) Squat jumps through the ladder, then 100 meter sprint. Mosey back
    • 4) Sideways in & out’s through the ladder, then 100 meter sprint. Mosey back
    • 5) Sideways in & out’s through the ladder on the other side, then 100 meter sprint. Mosey back

    After this, we mosey’d to the middle of the track for some mary. We circled up, and then each member of the PAX had to lead a mary exercise in cadence using a 15 count. Screw Top & Smooth (if my memory serves me correctly) harnessed their inner Double J & decided to have us do some merkins instead of a mary exercise. Fortunately, though, no penalty burpees were issued for not following directions.

    Once every member of the PAX had finished counting off their exercise, we did some line drills. There were 5 drains along the inside part of the track, so we partnered up and then sprinted back & forth to each of the 5 drains. The first set of sprints was from shortest to longest (we began with the closest drain & ended with the drain that was furthest away). The next set of sprints was from longest to shortest (we began with the last drain & ended with the drain that was closest).

    After this, we took a brief 20 count break & then we ended with a 100 meter sprint and then a mosey around the track. Back at that flag, High Rise led us in some static stretching & then we did the count-off & prayer. I forgot the name-o-rama (was operating on 2 hours of sleep that morning), so we did the name-o-rama after the prayer was over just & then called it a day. Thanks for the opportunity to lead, fellas, and my apologies for the terrible Top Gun Goose joke above!

  • Mediocrity loves comfort

    On this beautiful day 35 years ago I was born, what better way to celebrate my birthday than with my fellow PAX for a beat down. The clock stuck 5:30am, I proceed with the disclaimer which included a quote that really got me thinking the previous night “Mediocrity loves comfort”.

    We started our traditional mosey to the field near the cinder blocks for a little Warm-up; within 30 seconds I heard “stop stop stop” I turned around and Shuffles was on the ground. Luckily we had Dr. Walleye with us this morning which he diagnosed him with a sprain instead of a break on the ankle. Shuffles hobbled back to the flag while we headed towards the field again. Warm-up included

    – SSH X 15 IC
    – Hill Billies X 15 IC
    – Self Love X 10 IC

    The Thang:

    Since the Danger Zone has cut into my rock city workouts I decided we would play with cinder blocks for the day. Going along with my quote the PAX were asked to get out of their comfort zone and do 5 extra reps of each exercise OYO after the cadence ended.

    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Bus Driver X 15 IC
    – Flutter Kicks X 15 IC
    – Decline Merkins X 15 IC
    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Kuch and Tool assisted with some exercises I forgot the name of
    – Decline Merkins X 15 IC
    – Bus Driver X 15 IC
    – others that I can not remember

    Once we completed our reps Dirty Dell thought it would be a swell idea to lunge walk back to drop our cinder blocks off so we did.

    Next Up:
    Run to NOMA where we partnered up. One partner sat on the wall and threw air punches while the other partner did 20 shoulder taps 2 = 1. At 6:10 with our shoulders on fire we headed back to the flag just in time for 6:15.

    We completed the COT, Intentions, and gave thanks to be able to get up and exercise this morning. Pleasure to Q – great way to start 35 off.

    –


  • VQ AT THE STOMP

    15 strong at The Stomp for a straightforward run for my VQ.  
    The exercise:  run 20 minutes out then 20 minutes in with 10 burpees at the halfway mark.  

    Following a quick explanation that consisted of the entirety of the previous paragraph and the obligatory disclaimer (for the record, I am not a personal trainer nor I am a professional one – thanks, Fracsac) we were off and running.  Thanks to Rev Sox for taking the FNG under his wing and relieving me of my duties to explain the route. 

    Despite the conditions (extreme mugginess) and the midway burpees, all 15 finished strong with 3 minutes to spare.  We stretched then circled for countoff, name-o-rama, intentions then prayer.    

    Three key observations:  
    1. @smooth is still fast; 
    2. given the thick and muggy air conditions, tank top Tuesday participants were at an advantage; 
    3. 10 burpees wreck havoc on pace.

    Thanks to everyone for the encouraging words for my VQ.  It is an honor to be part of the group.  This exercise was not the most complicated or creative to lead, but it was still highly satisfy.  Thanks for the push, @kuch and @craigjcordes.

    The Skinny
    • T-claps to Rev Socks for bringing out Tua.
    • Turns out Tua’s wife went to Alabama so we got the name right (he went to LSU).  
    • Did I already say burpees make running the second half of 20/20 more challenging?