F3 New Orleans

Tag: Amnesty

  • Mountain of BLIMPS – from Fracsac

    YHC attended a BLIMP themed Q courtesy of Rudy at Okwata and felt it appropriate to share the love at Wisner Mountain.
    Warmup with the regular stuff followed by a People’s Run to the Mountain.

    BLIMPS Ladder

    At the base of the Mountain, run to first light pole and back and do 5 burpees.
    Run to 2nd light pole and back and do 5 burpees and 10 lunges.
    Repeat adding IW, merkins, plank jacks and squats.

    Run up the mountain stopping at each light pole for Pax choice. Included merkins, pistol squats, 8 count Body builders, and more.

    Return to flag for 8 count body builders and a little planking to finish it out.

    CoT

    Thanks for pushing me to be better!

    SYITG

  • 385ish 6-10 Stomp using the improved Straight-Six Method – from Heisenberg

    To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.

  • 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?

  • 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 

  • Something Old, Something New – from Fast Tax

    8 PAX were in attendance this morning as YHC made his first ever trek to The Foundry. After the usual disclaimer, we moseyed a ways and began our warmup, albeit with a slightly smaller group as 2 PAX modified the entire workout into a run.

    Warmups:
    SSH
    Grass Grabbers
    Hairy Rockettes
    Crab Merkin-Plank

    Sufficiently warmed we headed to the track for a lap of Catch Me If You Can.
    PAX partner up. Partner 1 performs 5 burpees and then sprints to catch the Partner 2, who has been running backwards. Partner 2 now does 5 burpees while partner 1 runs backwards. The cycle continued until we finished a lap with YHC switching from burpees to 10 Merkins, and then to 5 absolutions.

    The next event, Triple Check, was new to YHC and admittedly, could use a tweak or two.
    Triple Check: Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 50 yards and back, rinse and repeat two more times.

    With legs burning, YHC decided to introduce City Park PAX to Welsh Dragons – a Fast Tax favorite:
    While remaining in plank position, PAX bear crawl forward 5 steps, do 1 merkin, 1 plank jack, and 1 shoulder-tap (2 is 1). Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of shoulder-taps… etc. We continued until we got to 12 reps each (about 50 yds), which is a new Welsh Dragons record! For those who like to keep score, we did ½(n)(n+1) of each… for those who like to keep score but don’t like math, we did 78 merkins, 78 plank jacks, and 78 shoulder taps.

    With 20 minutes to go, YHC called an audible (to himself) and scrapped the rest of his workout plan, electing to teach the Foundry crowd the finer points of BATTLE FRISBURPEE, a Fast Tax creation that the Pontiff PAX know and love.

    Team 1: Scooter, Breadsticks, and Kuch
    Team 2: Snooze, Screw Top, and Fast Tax

    After a recitation of the rules for those PAX who were new to the game, i.e. all of them, we commenced. The battle was intense, in part because there was a lot more running with only 3 people per team. In the end, it was a decisive victory for Team 1, winning it 3-0.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship and the chance to lead at The Foundry!

    SYITG

  • Fun n Games till someone gets hurt. – from Kenna Brah

    Warmy
    Imperial Walkers =20
    Tin Soldiers – 20
    Abe Vigoda – 20
    Seal Claps/Overhead/Arm Circle
    High Knees/Butt Kickers
    -FUN –
    Sit Down/Get UP NO HANDS
    Turkish Get UP Training
    Press Up on Tree Branches

    Round-n-Round w/Blocks
    A – 3x
    15 SUMO Squat
    15 Servers – Hands Pressed to Middle – stretch out
    15 One Arm Swings L/R
    15 TriCep Ext – Hands Pressed to Middle

    B-3x
    15 L/R One Arm Row – Grasp Middle
    On your 6 w/no Hands w/block
    15 Pullover/Chest Press – Squeeze Middle
    On your Feet w/no Hands w/block
    15 OHP – Squeeze Middle
    15 L/R Static Lunge Twist
    REPEAT

    Heard some grumbling so I must have done it right. I hope I left you all better than I found you.

  • SwoleFest has Backblasts too – from Thumb War

    Mosey over the bridge to the Labyrinth for Warmup:

    SSH
    Hillbillies
    Grass grabbers
    Peter Parkers
    Parker peters
    Mountain climbers
    Arm Circles F & B
    Self love

    *All In Cadence

    THANG – DORA:

    *Partner up with 2 blocks. Pax 1 carries the block for a trip up and leaves at the top for Pax 2 to pick up return the block back to the start when it’s his turn.

    Exercises
    50 block burpees
    100 Block Merkins
    200 LBC’s no block
    300 Squats with block
    200 Freddie mercuries no block (2 is 1)
    100 block swings
    50 thrusters

    Saban’s team finished up first and he started some Mary as the pax finished up.

    YHC’s team finished up as Six at 6:13 with just enough time finish this week’s edition of Swole Fest with guns work and Colt 45’s. (Visit Exicon for description).

    COT with spoken prayer intentions for Gabby’s family still grieving the loss of his Father in Law and for the Pearl Harbor anniversary and former, current and future veterans. Announcements:
    -City Park Clean up this Saturday after The Ship
    -F3 Christmas celebration next Saturday. Bring the M’s and 2.0’s

    *YHC had a playlist to push us through and Amnesty approved!!

  • Death by Peter Rabbit – from Baywatch

    15 PAX met in the early Monday morning gloom to get swole…and get swole we did. After a disclaimer and a pronouncement of the F3 tenets, we began.

    Warmup:
    1. SSH 25x IC
    2. Grass grabbers 10x IC
    3. Abe Vagodas 10x IC
    4. Overhead claps 20x IC
    5. Seal claps 20x IC
    6. Self love OYO
    7. 5 Blockees OYO

    The Thang:

    5 rounds

    20 Murder Bunnies>25 switch merkins>walk back to start with coupon over head>25 squat press>run the loop. Each round reps for switch merkins and squat presses decreased by 5. So, the last round was 5 switch merkins/5 squat press. If you finish early, you kept doing the last round until the six finished.

    Next came the rings of fire. First ring was flutter kicks with block. Static hold of 6 inches. Second ring was Floyd Mayweather with a block tap (2 is 1) with static plank.

    Lastly, we circled up for some abs. 25 reps IC for each exercises, which included Freddy Mercury’s, penguins, windshield washers over block, X ups, leg raises, and American hammers.

    Closed it out with the COT.

  • O Boo Boo, Where Art Thou? – from Rev Sox

    O Boo Boo, Where Art Thou?
    YHC arrived to Q a workout with temps set at a chilly 52 with a stiff northerly breeze. He wanted no part of it. Apparently, neither did Boo Boo. He arrived at the Uptowner hoping against hope to find an empty meeting spot, so he could return home to the warmth of his domicile. Sadly, War Eagle and Amnesty were waiting at the flag ready and willing to carry around some rocks.

    As YHC slowly walked up the flag, Amnesty and War Eagle were discussing the unique privilege of working out in Amnesty’s presence since our brother has not been a regular at Pontiff as of late. Amnesty informed the Pax that Boo Boo convinced him to get out of bed and carry rocks in the cold, so he was looking forward to the arrival of Boo Boo to share in his misery. 5:30am arrived but Boo Boo did not.

    YHC delayed a minute for Boo Boo’s certain arrival and at the sight of headlights heading for the park, War Eagle declared, “It’s Boo Boo. This must be him.” No, It’s just Mahatma. Oh well, our Pax of 4 moseyed off to the rock pile for a standard Uptowner beatdown.

    Warm-Up
    Hillbillies – 29
    SSH – 20
    Shoulder taps – 20
    Arm circles – 20

    The Thang
    Grab a rock and make your way over to the pavilion so Amnesty can feel comfortable to start the workout.
    Right Leg Step-ups – 20
    Dips – 20
    Left Leg Step-ups – 20
    As the Pax finished the step-ups, there was a shout from one of the Pax members. “Someone is coming!” “He has a rock! says another” “It must be Boo Boo! says YHC” No, Boo Boo. It’s just Triple Shift with his standard large sized pebble.

    To the Pontiff Mountain for some 7s. Start with 6 manmakers on one side of the mountain, run to the other for 1 merkin. Run back for 5 manmakers… You know the rest.

    To the playground for some pull-ups. 5 pulls-ups, switch. 5 more pull-ups.

    To the football field for some Dora. Break into two groups. The Pax was an even number until Triple Shift arrived. Now there were 5 Pax. If only Boo Boo was here, the Pax would have been six and Boo Boo could have shared a rock with Triple Shift, so YHC wasn’t shamed when Triple Shift laughed at his form.
    100 shoulder press, 200 curls, 300 chest press

    The Conclusion
    Return the rocks and mosey back to the flag.
    Count-Off and Name-O-Rama
    “Look there is another F3 Pax running around the track! Is it Boo Boo?” No, it’s just Hawg.
    Intentions and Prayer.

    Please remember to pray for the 17 missionaries from Ohio who are currently be held hostage in Haiti. Thanks to those who are carrying turkeys to my church.
    -Rev Sox

  • Impromptu Swolefish – from Catfish

    9 PAX @ Swolefest this morn, Catfish at the helm.

    Started with windmills x 10, grass grabbers x 10, ssh x 20, and 8-counts x 15.

    Over to the pills for right leg step-ups x20, curls x 20, left leg step ups x20, derkins x20.

    Over to parking lot for Dora 1-2-3. 100 burpees, 200 leg lifts, 300 jump squats. Partner did farmer’s carry to end of lot and back. Mary waiting for the six with Freddie Mercurys, Hello Dollys, LBTs.

    Circled up for a ring of fire with brick plank and merkins. Back to feet for another round of curls x20, then 8-counts x15 for the finish.