F3 New Orleans

Tag: Belloq

  • 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

  • Stomp 151 – Sprinting in the gloom

    Morning Forecast: Typical July morning.  Hot.  Preposterous humidity.  Low growls of thunder in the distance.  Good times.  The brief time when we could welcome the stomp with the sunrise seems to already be in the past, so instead we welcome the PAX in the Tuesday morning Gloom.

    The Pax: Another week with a near-record crowed: 13 PAX in the gloom to go out for a run.  Rudy Q – means we’re running.  None of this “Hey, lets kick a baseball.” stuff.  Nice to see Shorty back in the fold, as well as a newly Respected Amnesty.

    The Route: 30 minutes.  15 out and 15 back.  At your pace, meet back at the track at 6:00.  YHC enjoyed getting pushed by Smooth, El Guapo and Shorty (WELCOME BACK!).  At least until Smooth turned on the after-burners at the entry back into City Park, leaving us in the dust.  Good addition to Team World!

    The Track: Gathering back at the track at 6:00, give everyone a minute to catch their breath.  Then we’re on to the Sprint Ladder:

    • 100 sprint, 100 recovery
    • 200 sprint, 100 recovery
    • 400 sprint, 100 recovery
    • 200 sprint, 100 recovery
    • 100 sprint, 100 recovery

    As PAX finish, settle in on your backside to get some Rower Situps in.  x10.  Then x10 more.  Then x10 More.  That brings the 6 home to roost.  Mosey back to the flags (thanks FracSac for tending the flags!).

    Count-off, Announcements.

    • Gnarly Nutria tomorrow night.  Hawg promises to bring a Leg beatdown to the Birdcage tomorrow, while Tool promises an arm-focused workout at The Foundry).
    • Picnic on Saturday

    Intentions (safe travels, blessing on kids – and blessings on Belloq travelling with his Youth Group).  Close out with a prayer.  Thank you for letting me lead.

  • Backblast – Catfish Saturday VQ (2018-07-14)

    Greetings folks,

    Had a great workout this morning with Mr. Catfish’s Virgin Q.

    Attendees:  Catfish, Rudy, Mahatma Ice, Da Parish, Reluctant Yankee, Cliff Notes, Tool, Babyface, Triple Shift, Fracsac, King King, Mambi, Woz, Gabrielle, Medulla Oblongata, Bogey, Cooch, Calliope, Jinglevader, Dewey, Pie Gow, Abacus, Moist, Belloq, Whoop, Two Yutes

    Also had an FNG come in, who now has been officially christened as Beignet.  Turns out Beignet lives in Phoenix, so he will be bringing some N’awlins flavor back to his F3 group there.

    On to the workout:

    Started with a mosey over to the Great Lawn for Side Straddle Hop, Peter Parkers, Parker Peters, Plank Jacks, Imperial Walkers

    Moved to side of great lawn for a B.O.M.B.S. variant (50 burpees, 100 overhead claps, 150 merkins, 200 sit-ups, 250 squats).

    Moseyed to the fountain for some dips, step-ups, and derkins.

    Lined up and did 2 laps of indian run on the main road to the museum.

    Moved to the field adjacent to the museum for a combo of lunges, bear crawls, duck walk, and burpees.  This involved lunging for two trees, then 5 burpees, bear crawl two trees, 5 burpees, then duck walking two trees, 5 burpees.  Rinse and repeat.

    Moseyed back to flag for our CoT and naming of our FNG (beignet).

    Thanks again to everyone for coming out.  27 strong is a hell of a way to do a Virgin Q!  Hope be able to do it again soon!

    Catfish

     

  • Summer Solstice and Shoulders

    5 PAX (4 on time, and 1 late arrival) gathered for a beatdown on the shores of Okwata – what better way to celebrate the Summer Solstice than celebrating the glorious views of the sun rising over the lake.  Typical summer: 100 degrees, 100% humidity.  Or at least, that’s what it felt like.  Remember to hydrate, everyone.  Lakefront really could use some water stations.  But I digress…..  After a nearly-forgotten disclaimer, the PAX were off.

    Warm Up.  Mosey to the lawn in front of the fountain, finding some grassy area with blades that did not reach to our knees.

    • SSH x25
    • IW x25
    • PJ x25
    • ST x25
    • PP x25

    Mosey to the sidewalk.

    Back And Forth:

    • Bear Crawl across the lawn (I dunno – maybe 10,000 yards or so?)
    • 5 Squat Jumps on the other side
    • Lunge Walk back
    • 5 Merkins
    • Repeat.  All OYO.  Until YHC says stop.  All PAX got in around 4 back-and-forths

    Round and Round:

    Oh look, 4 benches in front of the fountain.

    • Bench 1: Irkins
    • Bench 2: Derkins
    • Bench 3: Dips
    • Bench 4: Step Ups

    1 PAX per Bench to start.  5th PAX runs around the fountain, then Taps-out the Irkin PAX.  Irkin PAX advances to take over Derkins.  Derkins advances to take Dips.  Dips takes Step Ups.  Step Up runs around the fountain.  And the cycle goes on and on.  Round and round we go.  Remember: everyone keep going until you get tapped out.  Everyone got in 2 full cycles.

    Up Top:

    Mosey a short way to the other side of the fountain.  Then Bear Crawl the rest of the way across the flatlands, then up the mountain to the top.  At this point, Surge wondered why SO MUCH SHOULDERS?

    So at the top – we line up and look out over the lovely waters.

    • Monkey Humpers x20
    • Turn Left, follow Abacus for 10 Lunge Walk steps.
    • Turn Right to see the lake.  Monkey Humpers x15.
    • Turn Left, 10 LW
    • Turn Right, MH x10
    • Turn Left, 10 LW
    • Turn Right, MH x10

    That enough legs for you Surge?  No – ok, then 4 minutes of Quadrophelia.  Go.

    Down Below:

    Mosey down to the House of Pain for 5 stations

    • Pull Ups
    • Merkins
    • LBC
    • Step Up
    • Up the Levee, 5 burpees, Down the levee (the timer)

    Made it through one cycle.  Back to the flags – quick finish with some slow-count Dollys.

    COT

    Count-off, Announcements (including call-out from NOTC Board Member Big Guy Belloq for the Summer Series at Lafraniere park next weekend).  Lots of stuff going on – watch your emails!

    Finish up with a VERY VERY sweaty ball o’ man.  Summer Solstice, traditional date that helps mark the passage of time.  Reminder for all of us that time marches on, and it is our responsibility to use the gift of time wisely – in ways to serve our Maker, our Family, our Friends.

    Thanks for letting me lead.

  • Bridge Over Stagnant Waters

    Leading 20+ men on Saturday beat-down is a tall order, so Your Humble Correspondent (YHC) needed to prepare. On the afternoon before the workout, my 9-year-old son and I took I bike ride to City Park to survey any hidden corners typically overlooked during Mothership workouts. Whenever the Pax moseys from the flag to the museum of art, the little hill of a bridge just after Morning Call is a nice little challenge, especially because we don’t have hills in New Orleans. But there’s too much traffic along that road to do a workout on. On my bike, YHC spied those foot bridges over the lagoon behind Morning Call and thought it might be a good spot to try something new. (At least, YHC hasn’t worked out there before.)

    YHC showed up a few minutes before the workout was to begin, and there was already a healthy crowd there. A few stragglers joined in as the PAX moseyed to the Great Lawn. Let’s get started:

    • Arm circles – 10 forward, 10 back
    • Cross-legged windmills – 10
    • Then some stretching – Runners stretch, crouching and holding it for 10, knee circles, legs open with stretch forward, soles touching and stretch forward

     

    Warm ups

    • Hillbillies x20
    • Merkins x20 (maybe too fast a cadence)
    • Jump squats x20
    • Floyd Mayweather x20
    • Peter Parkers x20
    • SSH x20
    • 10 burpees on your own

    To the bridges

    We did a Dora 123 where one partner runs over one bridge and returns over the second with some nice steps to climb up. Taps out and the other partner does the circuit. A combined exercise of:

    • 100 plank jacks
    • 200 toe-touches (from crab-walk position)
    • 300 mountain climbers

    To NOMA

    After a moment of hydration at the museum, we partnered up again at the main fountain.

    One partner bunny-hopped up the stairs, while the other partner did:

    • derkins
    • irkins
    • dips

    …partners switching each time between bunny-hops and the exercises at the fountain. When we were done, rinse and repeat.

    At the trees

    Short mosey to the field with the line of trees in front of NOMA.

    • Lunge walk (length of two trees)
    • 10 burpees on your own
    • Duck walk (length of two trees)
    • 10 burpees on your own

    Mosey back to the Great Lawn

    Time for some Mary

    • Flutter kicks x20
    • American hammer x20
    • Hello Dolly x20
    • Crunchy rolls and crunchy roll step-ups (something from my martial arts practice) – on your own
    • Freddy Mercuries (I think) x 20

    Times up! Back to the flag for name-a-rama where we named two FNGs: Calliope and Mary Lou. (Mary Lou’s leaving town anyway, so a silly name won’t haunt him for long.) Announcements, a prayer, and then some camaraderie at Morning Call.

  • Okwata Route 66 and then the Train Ran out of Time

    We had a beautiful Okwata morning with a thundercloud to the south providing special effects.    But, the rain held off.  Disclaimer and then the THANG:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Sun Gods 10xIC each direction, Imperial Walkers 25xIC, and Peter Parkers 205xIC, and Parker Peters 20xIC.

    Then, the PAX moseyed to the seawall for Route 66 ( 11 stops) staring at the lightpost approaching Canal Blvd. Merkins out ascending.  LBCs back descending.  Low slow squats out ascending. Dying cockroach back descending.  Hello Dolly out descending.  The PAX enjoyed lots of up and down with their moseys.

    To get back for COT, the PAX moseyed to the top of the levee and commenced to Railroad Track back.  The PAX couldn’t take the train all the way because of time, but YHC is going to work Railroad Track into a Q in the future.

    When the PAX reached the flag, Count-o-rama, Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Six Pack at Okwata

    YHC arrived at Okwata one year wiser and three flags heavy.  The mugginess seems to be coming back, but Okwata delivered us a nice breeze this morning to keep it at bay.  With the shovel flags planted, the clock turned 0530, which means it’s time for the disclaimer.  Once that’s out of the way, mosey around the mardi gras fountain, carioca left, carioca right, then circle up on the grassy area in front for:

     

    Warm up

    SSH x 31 IC (Because that’s just what we do)
    IW IC x 15
    Abe Vigodas IC x 10

    Mosey to the levee.   No Surge, so it’s ok to bypass the Jack Webb at the Barre……

    Levee Routine

    This is an OYO routine.  8 Burpees on one side of levee, run up and over, 8 squats on the opposite side.  Complete 6 sets.  That’s the best YHC could come up with to get to 48, which Rudy caught onto immediately.

    Mosey to Canal for:

    DirtyMacDeuce

    This is a routine of 4 sets of 3 x 12 four count exercises all IC (One chest, one leg and one core) with a lap between each set. Our lap was an Indian Run up and over and back on Canal between Lakeshore Drive and Amethyst Street.

    Set One
    Merkins x 12
    Copperhead Squats x 12
    WW2 Situps x 12

    Indian Run

    Set Two
    Catalina Wine Mixers x 12 (Ok, so this is a 6 count, but always have to work it in)
    Lunges x 12
    Tin Snips x 12

    Indian Run

    Set Three
    Shoulder Taps x 12
    Monkey Humpers x 12
    Flutter Kicks x 12

    Indian Run

    Set Four
    Copperhead Merkins x 12
    Squats x 12
    LBC’s x 12

    Indian Run

    Mosey back to the flag for

    Mary

    Hello Dolly IC x 20
    Putin’s IC x 20
    Dying Cockroach IC x 20

    COT

    Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.  Thanks for posting with me today!

    NMM

    I received many great birthday wishes from the Pax yesterday, which meant a lot.  Thanks for the support, the accountability, and the friendship!

    Happy Birthday DaParish!

    SYITG!!!

     

  • Sweating on a Saturday wit “EMOM” and Dem!

    EMOM and DEM (you might have to be a “yat” to get it)

    What an awesome day to luck out as a fill in Q!  26 men decided to show up at the mothership for a Sat sweat which I wasn’t sure I had prepared to deliver.  But non the less the disclaimer was given and the Pax headed out, with one FNG in our group.

    We moseyed passed the grant lawn, with a few expected mumbles, for a longer run than most might have anticipated to then circle up next to the baby foundry and warm up.

    All in cadence:

    SSH x 25

    Slow toe touches x 25

    Windmills x 15

    Mnt Climbers x 25

    Shoulder Taps x 25

    Then we broke up into 7 groups (6×4 and 1×2) in order to utilize the foundry tools (some felt it was “too” close for comfort and modified):

    2 rounds of:

    Pull ups

    Incline push ups

    Step ups

    Dips

    Jump overs

    Hangs (some added leg crunches)

    Timer was 10 burpees (Hawg continued to encourage the ensure the over head clap was “heard” for good measure of performance).

    The PAX was ready for a 3rd round but there was a plan in place and we had a lot of work to complete, so mosey back to the great lawn.

    4 groups (2×7 and 2×6) Attack the corners with added burpees in the center x 2

    Each group started on a corner and completed exercise and reps prescribed by the QIC – then rotate (running) to the next corner while leaving corner #1 would run to center of lawn complete 5 burpees before going to corner #2, from #2 run long side to #3, from #3 run to center of lawn complete 5 burpees before heading to #4 then run long side to #1……repeat!

    #1 20 sqt jumps

    #2 10 each arm alternating push ups for total of 20

    #3 20 V Ups

    #4 20 Shoulder taps

    NOW, Pax was well oiled and lubricated, ready to finish strong!

    EMOM – EVERY MINUTE ON THE MINUTE

    QIC was nervous as there was just 20 minutes on the clock and there was no time to waste……had the PAX assemble in groups along the benches then barked out the instructions.

    15 Box Jumps…..cross the street and wait.

    Full Sprint to third tree (designated with big branch) and back!

    Bear Crawl out…..same tree

    Kong Back…..cross the street

    10 Burpees

    Every minute on the minute – So the faster you complete each THANG the more rest you get BUT the clock never stops for an expected 20 minutes of continuous effort!

    Pax (including the QIC) may have underestimated our fitness level as the 1st round was easier than expected BUT we all figured out quickly that rounds 2 and 3 kicked out butts!  Unfortunately we were not going to have enough time to complete the 4th round so instead of cheating the PAX out of the total 60 minutes we all showed up for, the QIC quickly transition to a bit of MARY –

    20 4 count flutter kicks

    1 minute of plank

    Then we headed back to the flag with pride that we all left a lot of sweat behind for Your Emom n dem!

    Circle Up – count off

    Today we had an FNG – now known as “Wetsuit”, big shout out of respect (54 as I recall), he came and hung with the group completing our stroll through the park.  No doubt I may have missed the opportunity of a more rounded “waterpick” name but maybe Wetsuit will bring an FNG that is a water skiing dentist!

    NameOrama – Intentions and closing prayer of thanksgiving!  God Bless!

    Planting a seed – Please check your family calendars for the month of July – looking to coordinate a F2 event where we can expand our camaraderie in a NON workout atmosphere, notice I didn’t say sweat as this would be Summer in NOLA  .  I’d like to suggest a Saturday afternoon, somewhere central for a BBQ with family friendly games.  July 14, 21 or 28.  More details to come!

     

     

  • Okwata Draft Day

    We had a beautiful Okwata windy morning for the PAX of 10.    The rain held off.  Today is NFL draft day, and the only number YHC can think about is 11.

    Now for the thang:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Arm Circles 10xIC each direction, Peter Parkers 15xIC, Parker Peters 15xIC, and Imperial Walkers 25xIC.

    Then, the PAX moseyed west to the levee for 11. The PAX started at the bottom of the levee with burpees on one side of the levee and low slow squats on the other.  T-Claps for the entire PAX for sticking with it.  It gets easier every time.

    Next, the PAX moseyed to the House of Pain. Five stations, 2 rounds: Bear crawl up the levee, your choice down (timer); merkins; dips; WWII sit-ups; and pull-ups.

    Finally, the PAX moseyed to the virtual flag for a quick Mary (10xIC each): Real Freddie Mecury, Flutter Kick, Hello Dolly, and Box Cutters.

    Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Conquering H8! One Small Act at a Time

    It’s standard convention to end with the Naked-Man Moleskin, but I’m going to stick the important stuff up front.

    NMM

    I’ve learned a couple of things this week from our F3 brothers about how to have impact.  You don’t have to make big waves to have impact, it can result from small acts, but consistency is paramount.

    Triple Shift – If you recently joined F3, you may 1) be surprised to hear that Triple Shift is #Respected among our group and 2) think he is a genetic freak of nature (#AsianAging).  Those of us that were there with Triple in the beginning (and also there when he disappeared for a year and a half) know that he is an average Joe Schmo like the rest of us.  He conqured H8! because he became committed to changing his fitness level a year and a half ago.  When he first tried the H8! he completed 4 and 3/4 laps.  That would have made him the six today, lapped by just about everyone.  So, in a year and a half, he has increased his fitness level by approximately 70% in regards to this test.  Think about that.  That’s impressive results in that amount of time.  How did he do it?  Well, he eats right and he posted over two hundred times last year.  He made changes and he stuck to them.  Consistency works and the results can be dramatic.  So if you aren’t where you want to be, and few of us are, make some small changes to your diet and start posting more.  If you can’t post more then start working harder when you post.  Results will come if you are consistent.  Triple Shift is proof.

    Jingle Vader – I must also say, I was thoroughly impressed with what JV accomplished today.  Another example of the progress consistency creates.  He may have not #ConqueredH8!, but 7 and a half laps is no joke.  That puts him right there with Bubba on that very first H8!  I think he will soon join Rudy and Triple as the President of that uber-exclusive club of respected H8!ers.

    But here is the real lesson I have learned from JV.  On Tuesday I posted in San Antonio. The Q was Madonna, who planted the first flag in San Antonio five years ago  Some of you may remember Madonna from when he posted with us at the Stomp.  When he found out that I was from NOLA he got excited and said that he always tells people this story about new Orleans:  When he posted at the Stomp, he got a ride to and from the AO.  The person that brought him back to his hotel had a clean towel and bottle of water waiting for him when he got in the car.  He was blown away by the hospitality and continues to tell that story anytime anyone talks about New Orleans.  He didn’t provide any names, but I am certain JV is the man that gave Madonna a ride back to his hotel (I think Yankee gave him a ride to the Stomp).  A fairly small gesture in the grand scheme of things, and knowing JV, he probably hasn’t given much thought to it since.  He consistently does that type of thing.  It’s just who he is.  Regardless, it has obviously made a huge impression on Madonna.  Madonna is the leader of F3 San Antonio and, from all accounts, really well respected in that community.  Who knows how much impact this one gesture has made on others as he continues to use it as a lesson in generosity.

    We are all fortunate to be a part of this.  I’m constantly learning from the men around me and being pushed to accelerate and impact the world around me.  Just a couple of lessons I learned this week from a couple of High Impact Men.

    Event:  4th Running of the H8!

    Conditions: 67 degrees and calm

    Field: 10 F3 Nola Pax

    Post your results in the comments below to have a record of your progress.

    The Thang

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    Lagniappe Moleskin

    • 50% success rate is our best so far.  Remember we were at 0% just a year and a half ago.
    • T-claps to our new H8!ers Walleye, Mahatma, and Triple Shift.
    • T-claps to Rudy on the 3-peat.
    • T-claps to Mahatma for crushing the H8!  Really glad to have you as a part of this thing.  You are pushing us all to get better, and get better we will.