Lovely balmy morning at the Stomp with 4 PAX: Belloq, Tool, Da Parish, and Catfish (Q).
Did a standard run with 10 burpees every six minutes. 18 minutes out, then 18 minutes back. 60 burpees total.
Once everyone was back, went for some core work. Flutter Kicks, Absolution (see Exicon for details), American Hammer / Russian Twist, V-Ups. Finished out with some 8-count BBs.
At 0530, eight? PAX gathered at the View for my first Q
After the disclaimer we started our Warm up with: 15 Goof ball, 15 Chinook, 15 self love, 15 imperial walkers, 15 low slow squats, 15 peter parker’s, and lastly 10 crab heel touch.
The Thang
We moseyed down towards Treasure Chest and grabbed a rock and did an eleven workout. First was a squat, then ran to the top of the hill and did 5 diamond pushups on the rock…next we ran down the hill and preformed jackknives, then back over repeating the exercises while holding the rock
Once that was completed we partnered up and performed “race to 200” with the rocks. One person would perform curls until they could not go any longer, then would pass off the rock to their partner to do the same. This went back and forth until 200 reps were completed.
Back to the flag for COT.
YHC arrived to the AO a few minutes early to set out some cones, but the rain poured from above, which drew the 4 Pax to the dry entrance of NOMA. At 0630 the disclaimer was issued and we ventured out to test one of the Core Principles, held outdoors rain or shine.
SSH IC x 31, Grass Grabbers IC x 10, Abe Vigodas IC x 10, IW IC x 15, AC IC x 20
Back to the cover to deal out 7 cards each from the F3 workout deck. The game? Go Fish! It was technically wet enough to be like swimming like a fish! Rules were simple: If you get a matching pair, you Q both exercises on the cards. If the reps are given, complete as such. If no reps provided, complete exercise of number on the card plus 10. Hokie won, but there were no losers today!
Finish off with 5 Sunday Mornings behind NOMA
End with COT
Naked Man Moleskin: The rain didn’t actual start until 0615, but it never stopped after that for the duration of the beat down. Go Fish was a fun change, but we never drew the jokers, which were to be 20 Burpees for the temptation joker and dealers choice for leave no man behind joker. Maybe next time! Plenty of Q spots available across the board! Sign up and fulfill another Core Principle! Peer led!
SYITG
At 0530, six PAX gathered at the View for a workout in honor of my 2.o’s 12th birthday….
After the disclaimer we started our Warm up with: 12 Side straddle hops, 12 Abe vagoda, 12 grass grabbers, 12 arm cirlcles and 12 big boy sit ups
The Thang … We moseyed down towards Treasure Chest and grabbed heavy rocks for just 12 reps of chest presses (at a time)…
12’s not 11’s…. 12 Chest presses, run up and over the levy then 12 burpees… back to the Lakeside of Levy for 12 more presses and back over to the riverside for 12 lunges… back Lakeside for 12 more presses and back to Riverside for 12 Imperial Walkers, back to Lakeside for 12 more presses and back to riverside for 12 Merkins…. you got the idea…. presses, planks jacks, presses and squats… BLIMPS is only six letters so we had to repeat to get to 12 up and over the levy round trips 😉
Now for a new and lighter rock and a ring of fire, except to 12 not 10. Three rounds of Al Gores and curls and three rounds of rocks over heads and shoulder presses.
Back to the flag for COT.
Last night, Kenner Bruh declared his intention to fart sac at 8:40pm, so the call went out for a replacement Q for the View. At 9:06pm, YHC volunteered to take the Q, because he had a stupid idea that he wanted to try at the View. As it turns out, the men of F3NOLA are stupid who like to do stupid things. With the promise of nothing more than an unknown stupid F3 workout, the largest number of men ever came out for a beatdown on July 8, 2020 as the View hit 11 participants for the first time. On to the stupid.
The Warm-Up
SSH – 20
Imperial Walkers – 21
Arm Circles – 20
The AOC
Last Wednesday there were 11 large piles of trash and refuse spread across the lake shore from the flag to the Treasure Chest Casino. The distance from pile one to pile 11 was 1.1 miles. YHC planned to use the trash piles as the markers for the longest circle of pain ever at the View. YHC calls it the AOC, a series of Al Gore, Global Warming inducing exercises performed next to the rising waters of Lake Pontchartrain. It’s Stupid.
Do you know what else is stupid? Whoever cleaned up those trash piles along the lake shore is stupid. YHC crested the levee before dawn this morning and nearly fell down in tears as his precious garbage piles were gone! Never fear, adjustments must be made. Now there will be a round of Circle of Pain every 1/10 of a mile on our run from the flag to the Treasure Chest Casino with a new exercise at each stopping point.
Circle up for 10 merkins as the other Pax hold Al Gore
Run 1/10 of a mile
Circle up for 10 Catalina Wine Mixers as the other Pax hold a plank
Run 1/10 of a mile
Circle up for 10 Hello Dollies as the other Pax hold Al Gore
Rinse and Repeat until the Pax arrives in front of the Treasure Chest. The rest of the exercises: burpees, Wine mixer without the merkin, smurf-jacks, merkins again, American hammers, and Nola Ryans. Can’t remember other exercise YHC called out.
Jack’s Elevens
The Pax is now 1.1 miles from the flag, and we need to get back by 6:15. The trip back will be 11s. Stop every 1/10 of a mile and do ascending Jack LaLannes, 1 at stop one and 11 at the flag. The Pax safely arrived with all 11 members at 6:16am. YHC humbly asks for your mercy for going over by one minute.
The End
Count-Off, Name-O-Rama, Announcements, and Prayer
Thank you men for doing stupid with me and for pushing each other to get better day by day. Remember to be in prayer for our sick and injured. We need these men back to push us and call us out if we have slacked off during their absence.
Be strong and be kind today,
Rev Sox
It went something like this
Disclaimer
Warmup in Cadence (IC)
IWx20 IC
SSH x 20 IC
Arm Circles x 10 front IC x 10 back IC
Peter Parkers x 25 IC
Low Plank Parker Peters x 20
10 Burpees on your own (OYO)
Mosey to NOMA Fountain
9 burpees on your own
RL step up 25
Dips 20
LL step up 25
Dips 15
RL step up 20
LL Step up 26 – some mumblechatter about symmetry
Indian run around Big Lake ¾ mile – stopping periodically for 8 then 7 burpees OYO
Dora 1,2,3, 100 merkins, 200 jump squats, 300 crunches – Pax 1 ran around museum
Water Break – 6 burpees OYO and 7 RL step ups IC
Mosey to tool wall –
Calf raises IC x 25
Inward IC x 20
Outward IC x 15
Mosey to great Lawn
5 burpees OYO, 4 burpees OYO, 3 burpees OYO, 2 burpees OYO, . . . 1 burpee OYO
Count off, name a rama, announcements, intentions, pledge of allegiance, prayer
On July 2, 1776 the Second Continental Congress passed the Lee Resolution declaring our independence from Great Britain and King George! Down with the British! Seeing the immense significance of this declaration of independence, John Adams wrote a letter of prophecy to his wife Abigail predicting future celebrations on the 2nd of July. Adams wrote of July 2nd that on this day following generation will celebrate our freedom with Pomp and Parade…Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this Continent to the other.
So to celebrate this momentous day in the fulfillment of Adams’ prophecy, the 2nd Annual F3 NOLA Independence Day race was held at Pontiff Park at 5:30am on July 2, 2020.
13 laps around the track or 3.25 miles to glory
Tclaps to Belloq on winning the 2nd Independence Day Race and to War Eagle on running the fastest 5k of his life.
Ultimate Frisbee
The Pax split into two teams for Ultimate Frisbee to celebrate Independence Day with games!
Shirts – War Eagle, Double Fudge, Mambi, Vagabond, and Tool
Skins – Belloq, Rev Sox, Pai Gow, Hokie Pokey, and Tool
The shirts won a close, hard fought game by a score of 4-3.
The End
Close it out with Hostess Independence Day treats, Count-Off, Name-O-Rama, Announcements, and Prayer
Thanks for allowing me to lead and putting up with my stupidity,
Happy Real Independence Day,
Rev Sox
“Who wants the Q?” More like “who wants to write the back blast?” I guess since High Rise fart sacked, I’ll do it. How about some new scenery?
Run down Marconi/Orleans to Moss/Jeff Davis and proceed to Canal. Turn around and return the traditional route (hey! we found Tool!).
The entire Pax kept a common pace which made for great F2. Milage was right around 3.75.
Thank you for the opportunity to lead,
Da Parish.
Eight Pax, plus our mascot DJ, showed for some work on the NOMA “porch” to the tunes of 1980’s arena rock, courtesy of Def Leppard, Rolling Stones, Ozzy, etc. (idea inspired by Scantron). After the disclaimer, warmup, the group performed 3 cycles of 7 maneuver sets (rotating push-ups, caterpillar + shoulder taps, crouching side-steps with lunges, J-Los, wife-pleaser + sit ups, bear crawls up/down steps, box-cutters), with mosey and burpees in between… once ‘round NOMA and the other to the park entrance. Finished off with a double dose of Sunday Mornings behind NOMA, then circled up at the flag for COT. We were excited to see FracSac posting! One late-comer joined the workout after the start but did not join us for coffeeteria, I believe F3 named “Kruckie” or similar…if someone has his contact info, I’ll reach out to get him connected (musician from Australia). As for Vagabond, his third Q on the books and looks forward to helping more.
Mondays at City Park Children’s Museum have become cinder block work-outs with minimal to no running. 8 strong. 35# cinder blocks. Disclaimer. Short mosey, and off we go.
Warm-up COP: SSH x 20 IC, IW x 20 IC, Grass grabbers x 10 IC, Arm circles 10 forwards 10 backwards, Windmills x 10 IC, MC x 20 IC
The Thang 1
Flora 1-2-3, aka Blockora 1-2-3, aka Dora with blocks 1-2-3. High Rise introduced this last week during Swole Fest 3, and it was so much fun I brought it back for another round. All Pax partner up with blocks. 100 Merkins: P1 does Merkins with each hand on a block, P2 does squats, flapjack after 20 Merkins. 200 Power Cleans: P1 does Power Cleans with block, P2 does side lunges, flapjack after 20 Power Cleans. This one was quite tiring. 300 LBC’s: P1 does LBC’s with block on chest, P2 does block hops, flapjack after 30 LBC’s.
The Thang 2
Block-o-round. Each Pax stood 15 feet apart with block. Exercises with blocks x 20 in cadence, then animal crawl counterclockwise to the next block for the next exercise. Curls, Right leg lunges, Rows, Left leg lunges, Dips, Block raises, Curls, Bus-drivers.
We ended with 8-count cinnamon twist crunch, explained and led by Belloq. Very nice exercise!
COT: count-off, name-o-rama, intentions, and a prayer. We plan to continue Swole Fest for most of the summer, Mondays at City Park. Please come and join us. Thanks for letting me lead.
Walleye
