F3 New Orleans

Tag: Abacus

  • The Pride is Back – from Mama’s Pride

    We started off the morning with some SSH, Grass Grabbers, Windmills, Mountain Climbers, and Arm Circles. Once we finished a nice, cold mosey to the base of the mountain, the Pax took part in some good ole ab exercises: LBCs and American Hammer.
    As a shock to some of our visitors from other New Orleans area AOs, the Pax then did some Washington Football Team Bear Crawls up the mountain before moseying to the top for alternating sets of 45 seconds of wall sits and Derkins before heading down the other side of the mountain.
    The Pax took in some Dora of 100 Merkins, 200 Squats, and 300 Freddy Mercurys (or ies, idk), with partners running back up the Mountain. After the Dora, the Pax started heading back over the mountain by doing some ladder exercises, which are the Q’s favorites. For the ladder we added a new exercise at each stop to the prior exercise. The exercises were made up of 10 Merkins, 10 Derkins, 15 dips, and 15 BBSU.
    The Pax was complaining that we had run out of time for some ultimate football, so we closed out the workout with a few minutes of that. Of course, the Pax then complained that their feet were wet from ultimate football.
    We closed out with the COT.

  • Triple Threat at The Foundry – from Fracsac

    Eight Veteran Pax showed up at the Foundry with the intent to lead. YHC attempted to inform the other seven of the Q sheet and how easy it is to use. It did not go well, and went something like this:

    YHC: Use the Q Sheet guys, it’s not hard.
    Tool: Shut Up!
    Kuch: Yeah, LVCC Rules! Who dares challenge me?
    Da Parish: I think this calls for a cage match!
    LVCC: Oh, it’s on!
    YHC: What the….????

    And so an epic battle to take the Q ensued, which seemed completely unnecessary. Glitterballs was the first to go down in what can only be described as a cloud of dust which coincidently looked like glitter. Saban called out that he would no doubt be in the championship round, but he suffered two losses, one coming from Glitterballs before he fell. Abacus optimistically calculated how he could win, but distracted himself by attempting to decipher his odds and went down like a bead on a metal rod when turned vertical. High Rise rose up to the challenge, then went back down, because I suspect that’s how he’s built. Da Parish was seen stretching well outside the designed protection area. Not really sure why he would want to be there, but hey, you do you right? That left YHC, Kuch and Tool standing. After taking a severe whooping from both, YHC yelled “No Mas!” which is weird, because I don’t speak Spanish and don’t really even know what it means but it worked and they backed off leaving me in third place. Kuch got a little dirty and pulled out the Claw which surprisingly took down Tool. I mean, the guy has a hardware store, how does he lose to a claw? Anyways, that’s how we ended up with the three 15 minute Q share. Kuch the winner, followed by Tool, then YHC third.

    Kuch took the pax around the track and to the open area for a warm up, then started with 8 count body builders just to remind the pax he was large and in charge. He did some other warmup stuff followed by 5 burpees OYO. People’s run to the Foundry for a couple minutes of Mary, then passed the Q to Tool.

    Tool assigned stations: There were 4 stations of various exercises such as pull ups, step ups, decline shoulder taps and burpees. Timer included lunges and squat jumps. There were 4 rounds, so it was changed up by Tool as he desired to show his dominance. Tool then informed YHC it was my turn, and he emphasized not to screw it up.

    10 Burpees OYO, as that seemed to be what the pax wanted. This was just to give myself some time to figure something out. I then did what I often do in these situations. I asked myself, “What would Triple Shift do?” So I gave the LVCC the gift of sore legs with a mosey to the open field for the genuflect lunge routine. 1 full genuflect followed by 2 lunges, then 2 genuflect and 4 lunges, etc. Continue up to 10 genuflect and 20 lunges. Triple Shift bailed me out again! Mosey back to the flag for COT.

    NMM

    The Foundry is alive and well, so if you’re looking for a fun and challenging Wednesday beat down, take a look at the Foundry,

    It was cold again this morning, 46 degrees with a cold wind making it feel like 40 degrees. It’s nice to have hurricane season behind us though, so I guess we should welcome it. At least it was dry.

    The Q sheet does need some love. Remember, we are an organization of leaders, not an organization with leaders. If you don’t step up and lead, you will slowly become a consumer. Don’t be a consumer, be a leader. You can Co Q with another pax if you would like, or take the whole thing. Sometimes pax need a little push, so feel free to give that gentle nudge, respectfully, to get others to step up.

    SYITG

  • A VQ Begins A 39th Trip Around the Sun – from Glitter Balls

    5:20am – 41 degrees. All but 5 of the cinder blocks are missing under the ramp.

    Off to a great start. Dispatch PAX to the Wisner Bridge cache and start setting up for VQ. Forget speaker.

    Putting the “V” in this “VQ” right off the bat.

    Let’s start while 2 heroic PAX are retrieving more blocks.

    The Thang:

    Warmup – 20x SSH, 20x IW, 15x Mountain Climbers, 15x Peter Parker, 1x “Get Cinder Blocks from Kuch’s Car”.

    Partner Sets –

    Set 1 – 50x Block Burpees, 100x Curls, 150x Rows – partner rifle carries block to top of ramp and back.

    Set 2 – 50x Block 8-Count Body-Builders, 100 Squats, 150 Block LBCs – partner runs to end of Museum landing and back.

    Set 3 – Both Partners together split 150 Step-ups, 200 1 Legged Wife Pleasers (w/ block).

    Mary – Skullcrushers, Heavy Mercury’s, Mountain Climbers, Flutter Kicks.

    6:15am – COT, Announcments, Intentions, Prayer, Fist Bumps.

    My 10th week of F3, my 10th week of Swolefest. To say this has been transformative is an understatement and I thank each an every man I’ve met and had push me over these 2.5 months time.

    Today was my birthday and I wanted to Q to kick off my last run of the 30’s strong, and as I said, begin a year wherein I walk into the doctor’s office at 40 and CHALLENGE them to test me!

    A big thank you to Kuch for always sending out that PM text to the LVCC and keeping us focused and engaged with each other. See ya’ll for my 11th Swolefest in 2 weeks, taking the family to go see the Mouse in Orlando for the holiday.

  • Another Q, Another Stupid Idea (The Reprise) – from Hawgcycle

    Conditions: Cool and a little windy. The lake was choppy

    Pax: Abacus, Cheese Steak, Cyber Cajun, Glitter Balls, YHC, Jesus Juice, JV, Kuch, Mahatma, Ralph Machio (Charlotte)

    Today’s classic Okwata beatdown was a reprisal from March 3rd, 2016. The Original workout was attended by Griswold, Tool, and YHC.

    The Thang

    Warm up COP – SSH x 30; IW x 30; DQ x 15; LSS x 30

    We then moseyed to the levee. From the top of the levee we completed a set of Quadraphiia* – four minutes of running down the levee forward and back up backwards. YHC got in 10 trips, which is better than the 8 I did in 2016.

    From there we moseyed along the top of the levee stopping to do a set of Jack Webbs – escalator from 1 to 10, merkins followed by air presses.

    After the Jack Webbs we moseyed to the bottom of the hill for some Mary: LBC x 40; Penguin x 20; Elbow Plank Jacks* x 20; Dying Cockroach x 20; Elbow Peter Parkers* x 15; Flutter Kicks x 20.

    *This may be the first time I have done Elbow Plank Jacks and Elbow PP (chuckle) since 2016. Why do we not do these more often?

    We followed Mary up with 10 hill sprints – sprint to the top of the hill and recovery jog back down, everyone stays together.

    Mosey to the water’s edge for some arm work. 20 dips followed by another bad idea by YHC – decline merkins on the steps leading into Lake Pontchartrain x 9. Kuch and I did the in the lake, everyone else chose the planters. We followed that with Incline Merkins a safe distance from the water x 10 and Squats x 20. YHC gave everyone a second chance at the Lake Merkins. Participation was 80% this time. #MakingMemories. This is where the 2016 workout ended. We are apparently much more efficient 6 years later. We still had 15 minutes left.

    Mosey to the discarded street sign with the concrete base. One man bear crawls up and down the levee as the timer. One many does rows with the street sign. The third man leads the others in an ab exercise. Rotate through until all have bear crawled and rowed.

    Mosey to the flag. One minute remaining for 11 8-count body builders.

    NMM
    • Good lesson from 2016 about doing the important things first. You don’t want to waste a bunch of time doing arm circles at the beginning of the workout and then only have 30 seconds for Quadraphilia at the end (see last week’s Q). We got a solid 4 minutes in for Quadraphilia this morning because we made it first.
    • There are two things that make me think it’s been a good workout. Someone pukes or JV drops an F-bomb. No one puked today, but JV dropped an F-bomb 9 minutes in. I could not be prouder.
    • I’ve been doing Jack Webbs for 8 years. I still don’t understand how air can be so heavy.
    • We really should do Peter Parkers from our elbows more often.
    • Guys were really pushing it on the levee sprints. We should probably do more explosive exercises where we have time to recover. This was a good one.
    • When YHC had the original bad idea of doing decline merkins on the steps to Lake Pontchartrain, the Lake was calm. Today, the sea was a little angry. It was so much better this time. I will never forget the image of 8 guys to my side doing decline merkins while the lake was washing up and over them. Top 5 Okwata memory for sure. Could easily be #1.

  • Blimps on the Bayou – from Triple Shift

    YHC has been out of the Q game for quite a while. In fact, the last time I led a beatdown was over 4 months ago. I’m not sure why that I haven’t contributed to the betterment of the PAX but I would put laziness and a consumerism mindset at the top of the list. Yes…it happens to all of us!

    WARMUP
    As I have gotten older, jumping straight into an intense “warmup” creates more problems than it solves so I decided to do something a little different. More tempo and less reps.

    Hold a deep squat position and recover x 2. Rotate hips left then right. Hold deep a squat position and recover. Perform some self love. Now that we are “warmed up”, SSH x 31. Forward arm circles x 10, arm pretzels x 10, reverse arm circles x 10. Tempo squats x 15, tempo front lunges x 10 and tempo side lunges x 10.

    THE THANG
    With the approx. 2.65 miles of running we did yesterday at Hawg’s rock around the clock beatdown, I realized that running sucks BUT….it is super helpful to get stronger. So, to get more running in, I recycled a similar workout that King Kong brought out a couple of years ago. Start off with 50 rocky Balboas at the NOMA steps and then run to the first lamp post and perform 5 burpees and 10 Red Sun/Yellow Sun Supermans. Once that was completed, run back to the steps of NOMA and perform 50 Rocky Balboas and then run to the second lamp post and perform 10 lunges (2 is 1) and 10 Supermans. Once that was completed, run back to the steps of NOMA and perform 50 Rocky Balboas and run to the third lamp post and perform 15 Imperial Walkers (2 is 1) and 10 Supermans. You get the idea! A lot of running and Supermans and picking up the six.
    Once we finished that set, we performed 15 body rows on the hand rails and 20 LBCs in cadence. With less than 10 minutes left, we headed to the back of NOMA for a modified Sunday Morning. 10 Supermans, 5 donkey kicks and 1 BTTW x 5. Head back to flag and stretch for 90 seconds.

    COUNTOFF, NAMERAMA AND COT
    Thankful for the bright sun this morning and the extra 60 minutes of sleep! Led us in prayer for all the PAX that are on IR and the ones who are suffering with loss. Honored to lead and have a front row seat to see Abacus, Hokie Pokie, and Catfish grind it out.

    The bravest sight in the world is to see a great man struggling against adversity.
    Lucius Annaeus Seneca

  • Putting the 610 Back into The Stomp – from Hawgcycle

    Conditions: Partly Cloudy and 75 degrees. Humidity 88%. Wind 6 m/h from the SSE

    Pax: Abacus, Amnesty, Catfish, Cracklin’, Rudy, Saban, Tool, and YHC

    The Thang:
    • Traditional Bayou Route
    • 22 minutes out and 22 minutes back
    • 6 minutes of running. 1 minute of burpees and recovery. Repeat until you get back to the flag.
    • Seal the Deal

    NMM
    • The excitement was audible when I announced that we would be doing the traditional 610 Stomp workout.
    • Tool informed me that the 610 Stomp was rebranded as just The Stomp a few years ago. Remember when Radio Shack tried to just be The Shack? Hopefully we can learn from the mistakes of that once proud franchise. Like the TRS-80, the burpee is full of promise. Embrace it.
    • Amnesty was fired up after this workout. He and Tool were headed home to enter the next available Spartan Race, ironically, using a dial-up connection on Tool’s TRS-80.
    • Rudy and YHC were out in front to the turn-around. Rudy had informed YHC that he needed to slow down, because this was not a conversational pace. From that point on, YHC worked to keep that pace, knowing that Rudy would slow down, or at least stop talking.
    • I kid, I kid.
    • Saban was right there with us when we turned around, then he must have gotten spooked because he took off like a bat out of hell.
    • Catfish and Cracklin’ were right behind us talking about electron structures? Maybe I was hallucinating. It was muggy and we were running fairly fast, but I think they may have figured out Cold Fusion.
    • Much more productive than my conversation with Rudy, which centered around a large wart on my knee and the way it has changed in the past year.
    • Why did Saban take of so fast?

  • Oh my, it is hot- 7 ran 4 days didn’t – from Hokie

    7 Pax met to get some version of 55k training, up to 22 miles

    4 Pax met for a Hokie Q with Mother Nature bringing the beatdown with heat & humidity

    Leg focus
    2 rounds, work for 50 seconds of work & 10 seconds of rest

    – Bobby Hurley’s
    – Low slow Squats
    – Bolt 45’s
    – Lunges Forward
    – lunges Backwards
    – Fire Hydrants
    – Scorpions (L 1st time, R 2nd)

    Shoulder focus
    – Apollo Speed Skate Burpees
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – stiff arm merkins
    – Angle Grinder (Merkin/Knee tsp)
    – Bear crawl/crawl bear

    Abs/Core focus
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury
    – Star toe taps
    – cross armed Big Boy Sit Ups
    – v-ups
    – Box Cutters
    – dying cockroach

  • Good Morning……Burpees – from Fracsac

    It’s been a long time since YHC visited the 610 Stomp. Good morning burpees needed to make an appearance during Frac Week, and the Stomp was just the place to make it happen. Rules are simple, stay as a group and say Good Morning to everyone we see. A Good Morning reply is 5 burpees, no reply is 10 burpees and harassing a pedestrian is 15 burpees. YHC was the only one that came close to harassing a paddle boarder, that’s not technically a pedestrian.
    3.5 miles and 100 burpees later we met up for the COT.

    Fun times!!

    NMM

    Come on out to the Foundry for the final appearance from BayWatch before he moves.

    RevSox was especially fond of the Burpees, even more so than Bongo.
    Hawgcycle is even going to have Breadsticks print some shirts commemorating this iconic event.

    Frac Week continues…..

    SYITG 

  • A Mary inspired Mothers Day Beat Down – from Heisenberg

    Warm up
    Imperial Walkers IC 11
    Abe Vigoda IC 10
    SSH IC 20
    Diver Down – descending shoulder taps using the Noma Stairs 8, 7,6,5,4,3,2,1
    Plank o Rama – High Plank IC x 10 Parker Peters, Peter Parkers, Mountain Climbers, Plank Jacks , Repeat at Low Plank
    Did you know our Mom’s gained on average 25-30 lbs creating us. To briefly simulate for 30 minutes the commitment and suffering of our mothers endured in giving us the gift of life the four of us took turns front carrying the following “babies” around city park
    1. 30 lb ruck
    2. 30 lb ruck + Acura spare tire (awkward unknown weight)
    3. 20 lb ruck plate carrier and 27 lb kettle bell
    4. 60 lb sandbag AKA “Sandy”
    We carried our “babies” to the screaming tree for some Mary – LBC, Pretzel Crunches 8 count body builders.
    Grab a different baby and continue around the loop. We stopped for some 1776. Performing big boy sit-ups, 5 burpees in the middle and plank jacks.
    Rotate baby and head back to NOMA.
    Finished with 3 Sunday Mornings
    Prayed for Mothers

  • Co-Q: Silver Hair & Bama Boi – from Vagabond

    Vagabond recruited War Eagle to share the Q at T – 12 hours and picked him up to make sure he’d show

    Entire beat down on great lawn

    Typical warmup routine 10 mins

    3 Man Tag Team (runner was timer)
    -end field: burpees Pax 1
    -bear crawl zone/run Pax 2
    -end field: prisoner kneel Pax 3
    -run/bear crawl zone

    Merkin suicides x10 palm trees

    Pax Choice 100 of something
    -100 sit-ups
    -100 shoulder taps

    Ring of Fire
    -Al Gore
    -Bonnie Blair

    Bear crawl tag – 3 rounds (I think)

    10 burpees + 10 8Counts

    COT