F3 New Orleans

Tag: Bongo

  • Crescent City Fall Classic Preview

    The Q sheet for The Stomp was mysteriously blank for this beautiful Tuesday morning. On Monday, YHC wondered why would such a popular beatdown did not have a Q — rain in the forecast (we all know Lakeview people can’t handle a little rain). So at 5:01 am, YHC took the Q, his first at the beloved 610 Stomp.

    This Saturday morning is the Cresent City Fall Classic. YHC has always dreamed of running the Cresent City 10k from a timed coral. The fall classic and the St. Patty’s two-miler are the qualifiers for the 10k but YHC cannot attend either this year. So, why not make the entire Stomp crowd attempt to run qualify for the race at an F3 workout.

    We mosey from the flag to the starting line. Along the way, we warmed up with high knees, butt kicks, carioca right, and carioca left.

    At the starting line, the course was roughly explained. Runners were reminded that a CCC10k qualifying time was 22:00. With that disclaimer, we were off.

    After passing Christian Brother’s the kind security guard told us that our route would need to be modified (darn VooDoo Fest). No worries we modify and move on.

    At the conclusion of the run, a few things were determined.

    1. The Pax determined that Shuffles probably qualified and no one else.
    2. YHC discovered how his M feels when I don’t follow directions.
    3. F3 is full of leaders and followers, both were on display today.
    4. Amnesty plays by his own rules.
    5. The park is safer than running down the bayou (except for that one part when I lead the Pax into the middle of Wisner).

    Finished with Mary, stretching, and burpees.

    COT

    It is always a pleasure to lead. Thank you, gentlemen.

  • You don’t have to be perfect, just better than yesterday

    20 runners were greeted with an absolutely perfect pitch black morning at the Stomp today. The temperature hovered around 65 degrees for the entire run, and at no point did we see the sun. Thanks to Daylight Savings Time and those long Spring and Summer days, we’re treated to at least a mid-workout sunrise for most of the year. In fact, the sunrises will be back next month when Daylight Savings Time kicks in. Until then, let’s enjoy these last few chances to make our way through the dark, quiet streets of New Orleans while the city sleeps.

    About 6 months ago, some of us timed ourselves in a 1-mile at the Danger Zone. Since the DZ is no more, YHC decided to bring the time trials to The Stomp. The instructions were simple…. well, I thought they were simple at least.

    • Bring an activity tracker
    • All run one warm-up mile together
    • Once your activity tracker makes 1 mile, run Mile 2 as hard as you can
    • Regardless, turn back at 20 minutes and run back to the flag.
    • Send me your mile 2 time

    Even with a little confusion, this mostly went off without a hitch. The purpose of the time trial is not to see who’s fastest, but see how we’re improving. Sure, it’s fun to run around in a tank top in the early morning grabbing grass and doing a few burpees, but overall, I think we all want to get a little better, faster, stronger. To that end, I’ll post your time from today if you send it to me, and I’ll tag this post with #timetrial . Search that tag next time we do this and see how you’ve improved. Here is what I have. This is not necessarily the order in which they finished:

    1. Shuffles
    2. Tua 6:47
    3. Dirty Dell 6:37
    4. Briefs
    5. Screwtop
    6. Belloq 6:51
    7. Hawg 6:40
    8. Jesus Juice 7:02
    9. Rudy
    10. Kuch 7:06
    11. Breadsticks 6:32
    12. Rev Sox 7:51
    13. Tool 8:49
    14. Woz
    15. Bongo
    16. Chips
    17. Tugboat
    18. Hokie Pokey 10:30
    19. Thumb War 8:13
    20. Gideon

    Few rounds of Mary led by different PAX, and then 5 burpees for each pax member who did not stick with the group early on. The usual formalities and a prayer for peace and stillness in our lives. Thanks for having me. – Kuch

  • 5 year CONVERGENCE!

    Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.

    Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.

    KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.

    Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly

    5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.

    2nd set with DURACELL – FROM BATON ROUGE

    Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.

    THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:

    1. Bonnie Blaires
    2. Diamond Merks
    3. Reverse Crunches aka Gaspumps
    4. Bobby Hurleys
    5. Merkin Toe Touches (need to incorporate this more in my Qs)
    6. Freddie Mercs

    RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.

    STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.

    You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.

    Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.

    After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!

    After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!

    Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!

    So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!

  • Failing Upwards

    These warm, thick, moist ( I said it) Southern mornings seem to stretch in front of and behind us without variation. It’s unmistakable. That feeling, the transition, of stepping from your front door (that sweet clean cool conditioned air) into the physical force of warm jell-o that is the south. A low level of perma-sweat is the accepted norm. Under these conditions 20 men (one FNG) met, with great enthusiasm, in the gloom of City Park.

    YHC was looking forward to his Second Q. He even planned out a few maneuvers he thought might be fun and thought of how to map out the days work. However, today’s BB is not a story of great triumph, it is one of progress.

    To start YHC forgot about the disclaimer momentarily, so some men did think I was a professional and did not know that they could modify. Second, YHC bumbled through the lead-in to each warm-up exercise, giving a variation for each, which opened the door to chatter amidst the ranks. As Q, variation can lead to chatter, chatter, can lead to dissent, dissent can lead to mutiny. A fair warning for any who might take the mantle as future Q. But not to worry, YHC was open to input, heard the people and adjusted accordingly.

    The THANG

    Warm Up in Peristyle (…to the best of recollection)
    x10 Arm circle fwd/bck
    x10 Hill Bill
    x20 Peter Parker
    x20 Parker Peter
    x15 jump jack
    Then everyone pick a column x3sets of Sunday Mornings:
    People’s chair w/ x10 jack web
    Donkey kicks x5
    Balls to wall, count to 10
    (three movements = 1 set)

    Line up – Mosey/Indian run to practice track
    Partner up
    1. Catch me if you can – Partner runs ahead backwards while other partner drops for 5 burpees, sprint to catch, alternate, 400m
    Cont. w/ Partner – following cumulative
    2. 100 Merkins – Sets of 10, partner holds plank while other partner completes set, alternate to total
    3. 200 LBCs – Sets of 20, partner holds legs raised while other completes set, alternate to total
    4. 300 Squats – Sets of 30, partner holds squat while other completes set, alternate to total

    At this juncture YHC had two ideas of what he wanted to do, but was a little uncertain of time. Opting to start a mosey back to the Great Lawn, he lost a little control of the group, who, like cats when not given explicit direction, had a mind of their own. This led to a different route back, which altered timeline. YHC takes full responsibility for this fork in the road, which was a result of indecision. Once outside my comfort zone, I turned to a wisened veteran, Screwtop for a tip on a next workout, he advised 4 corners. Since YHC wanted to keep momentum and control, he jumped on idea, announced to group, and tasked 4 individuals with deciding on a movement for each corner. However, in haste, I was not clear about time spent at each corner, or much of anything, so it turned in to everyone being responsible for their own time in 4 corners.

    While this was not the smoothest F3 beatdown that many know and love, I feel like there was plenty of sweat and ready-to-be-done’ness’ by the end of our hour to say it was a successful day nonetheless.

    My lesson – don’t go in to a Q with too many ideas of what to accomplish. Pick your workouts. Keep it simple. And stick to your plan. Any time allowed to think about what to do next, gives rise to chaos. Anarchy. (Don’t look into applying this reminder to life… it might lead to improvement). Also, the older I get I find myself abiding the principle, “If you haven’t failed at doing something, and gone back to it to keep doing it, are you even invested in it?”


    I appreciate the patience of all while I had a growth Q and want to thank the spirit of F3 for keeping it fun for all. Veterans stepped up, tclaps to those who did, and ultimately this group is about camaraderie, practicing leadership, and pushing each other to be better all around. I am excited to step up to another Q in the near future, and tighten up the execution then.

  • Stompkwata

    Despite fair warning, 14 men set off into a pleasant September gloom this morning at Okwata. The warning: bring your running shoes, we’re trying something new. And so we did.

    Since we started doing Okwata, YHC has been wanting to run to the large Lakeshore Drive bridge for a change of pace. Today, we did it.

    It’s around 1.1 miles just to get there, so we had to be quick. We wrapped our warm-up into our mosey with some high knees, butt kicks, Super Marios, carioca, and Zombie walks.

    When we got to the bridge, the instructions were simple: 11’s with burpees at the bottom and merkins at the top. YHC had measured it out, and from base to center of the bridge is about 1/10 of a mile, so each “lap” would be 2/10 of a mile. No one quite completed the 11’s, but Breadsticks was close. Breadsticks seems to have found another gear lately. T-claps for that.

    T-claps to Two Yutes, who went back and swept the runners on the way there, giving them the instruction so everyone could get started. We called an end to the 11’s leaving around 12 minutes to return to the flag, and according to my calculations***, we arrived exactly on time. All in all, we ran about 4 miles, with about 1 mile of that being uphill, broken up with some burpees and merkins. We may try this one again during Run Ranger Run.

    Surge closed us out with a prayer. Thanks for trying something new with me today. – Kuch

  • Post Iron Pax Beatdown

    With my LVCC brother Screw Top still nursing an injury I was asked again to do a relief Q which I gladly accepted. I spent Tuesday night scrolling through the Exicon for some suggestions and found something new (for me) and remembered something that I had not done in a while.

    14 PAX gathered at the our usual spot in Roosevelt Mall. I can’t speak for everyone but I was still feeling the effects of the Iron Pax beatdown from Monday so burpees, jump lunges, and sit ups were not to be on the menu for today. Disclaimer was given and off we moseyed to the track for warm up.

    Warm Up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 10 IC
    • Self Love x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Figure 4 piriformis stretch x 15 sec hold each leg

    Tha Thang #1:

    Following warm-up we moseyed back to Roosevelt Mall where the 14 members were split into 2 groups for a little Route 66. I hadn’t done this exercise routine in months so I figured it was just as good a time as any to break it back out. On 1 side of the mall PAX would do derkins increasing reps with each bench. On the other side PAX would perform step ups (1 is 1 for each leg) with increasing reps each bench. Plank and wait for the 6 at the end of the mall.

    Tha Thang #2:

    PAX moseyed to the back of NOMA where were again splint into groups. Since we had 14 men we were splint into 2 groups of 3 and 2 groups of 4 for Triple Check. PAX #1 perform The People’s Chair and PAX #2 planks while PAX #3 runs around NOMA. Upon PAX #3’s return to the start everyone rotate until each member of the group has performed a round in all 3 positions. Rinse and repeat 2 more times so each PAX will have performed 3 rounds in all 3 positions total.

    Tha Thang #3:

    Mosey back to the mall where we reversed our Route 66. All PAX that had performed derkins now did step ups and vice versa. Suggestion was thrown out that we do the reps in descending order which I obliged. The PAX performing step up seemed to take a bit longer so t-claps for the PAX performing derkins to get some Mary in while waiting.

    Mosey back to the flag for some Mary for all:

    • Freddy Mercury’s x 15 IC
    • Dying Cockroaches x 15 IC
    • Penguins x 15 IC

    Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Once again it was a pleasure to lead the men in a beatdown that was hopefully enjoyable but challenging.

  • A bit of Notre Dame, and a bit of YIPPEE!

    19 PAX (incluing Rewatch, downriver from Houston) in the morning gloom to help YHC celebrate the end of his 51st year. Yippee!

    Started out with a disclaimer, trying to be more thoughtful than normal with thoughts of Holy Grove in mind. Everyone: be mindful of your health. Hydrate. Modify. Its Hot and Humid. Most important – remain healthy. All this, while continuing to push yourselves. So with thoughts and prayers for Holy Grove in mind, lets get started.

    YHC brought along a YIPPEE! bag full of birthday gifts. The idea: all PAX feel free – at any point in the workout – come pick a gift from the YIPPEE! bag. What’s in the bag? A collection of goodies – exercises for the Q, exercises for the PAX, a few special gotchas. Each piece of paper is something new and different.

    Mosey over to the Great Lawn.

    Warmup with some stretching and SSH (x51). First dip into the YIPPEE bag produces 20 Dips for everyone at the benches! Its going to be a fun hour.

    7 Heisman Trophy Winners

    7 of Diamonds, in honor of the ND 7 heisman trophy winners (Bertelli, Hart, Lattner, Lujack, Hornung, Huarte and Brown). Yes, Douille is correct in noting that Hornung is the only Heisman winner from a losing team. Douile was incorrect in thinking Hornung lost to Tulane.

    PAX split into 4 groups. 4 cones set up in a diamond shape.

    Round 1: 7 Bobby Hurleys at a cone, Bear Crawl to the next. Repeat all the way around

    Round 2: 14 Merkins, Lunge Walks

    Round 3: 21 Squats, Crab Walks

    Round 4: 28 Flutter Kicks, Lunge Walks

    War Eagle and Catfish seem to be greatly enjoying the YIPPEE bag – produce burpees, merkins, squat jumps for the PAX, for themselves, for the Q. “10 Burpees for Me”. “20 Merkins for PAX of choice” (tough break, Angie’s List). “15 Squat Jumps for the Q”. “10 Genuflects for the PAX”. The cards are flying faster.

    YHC also especially enjoyed War Eagle’s “Sing Happy Birthday to the Q”. Thank you.

    11 National Championships

    Yes, YHC is aware that our glory days are old. No, YHC does not care. Yes, YHC always believes that next year represents our return to glory.

    11s with Burpees and Catalina Wine Mixers. Go. PAX now are running past the YIPPEE bag with more frequency, resulting in more draws.

    Pop Tart pulls a “Sprint vs the Q”, and pays dearly for his arrogance – slipping and falling as he turns to mock the slower Q. The Tortoise revels in his glorious victory. Rewatch and Catfish both draw Laps around the park.

    Triple Shift adamantly refuses to approach the Yippee bag. He must not like birthdays. Or presents.

    5 Pillars

    YHC has to call off the 11s somewhere around half-way point due to time constraints. 5 Pillars of Holy Cross Education: Mind, Heart, Zeal, Family, Hope. For each one, PAX will do 5 Rise Ups (squat for a 5 count, then jump up, return to squat position). Even while explaining the exercise, Hokie is standing at the bag waiting to draw. And of course, he pulls “10 Burpees for the Q”. Everyone else gets a 10 count while YHC gets 10 burpees in.

    At Zeal, Rev Sox pulls “20 Merkins for the Q”. Thanks. Rev Sox leads PAX in 5 Rise Ups while YHC knocks out 20 Merkins.

    Mary

    Circle up for last 5 minutes of Mary. But we never get to Mary. More cards are drawn – “10 Burpees for everyone”. Seems there were more Burpee cards than YHC remembers putting in the bag.

    Alas, we never got to the Duck Duck Goose game that YHC was really hoping for. Next time… But for now, return to the flag.

    COT

    Count-off: 19 PAX (including 2 FNGs). Thank you all for celebrating my birthday with me! First, from Atlanta, still a dirty bird fan, so the PAX were unanimous in welcoming “28-3” to the tribe. Then – deep voice, handsome beard, claims he might kinda sing a bit: Pavarotti, glad to have you with us!

    Close up with announcements, intentions and prayers to remember each day granted to us is a gift. May we treasure it, and use it wisely.

    Thank you all for the opportunity to lead. I welcome your patience with me as I try new and potentially stupid things at workouts.

  • Wisner Bridge, with a side of Burpees

    Good morning, rise and shine! YHC usually opens the Stomp with a Disclaimer and “The Usual”. But with lots of creativity at 610 Stomp of late (#TClaps to Kuch, FracSac and others who find new ways to liven up our early morning run!), YHC needed to try and think of something at least a wee bit different…

    Right, right. The Wisner Bridge. Our city’s version of “Hill Workout”. Yup, lets do it.

    So – after the disclaimer, and a reminder to everyone of directions to the bridge (go Left, not Right) – we were off. Run to the bridge (about a mile), then back and forth over it (each pass is just under half mile) until its time to come home (another mile). And just for fun – lets throw in 5 burpees after each pass.

    Shuffles (missing his running pal Smooth already) tried to stay back with the pack, but couldn’t help himself. Jumping to the front with Swiss Miss, they proceeded to go right (not left), disappearing in the gloom – only to reappear much later at the bridge.

    At the bridge, Dirty Dell and Briefs set the pace. Back and forth they went. Several “Good Mornings” – to dog walkers, other runners, other PAX. This would be a dangerous way for the Frac GM run. YHC was blinded on each pass by the approaching glow of the Surge Special outfit. That’s a lot of day-glo yellow.

    Nearing 6am, time to get the PAX together again at the foot of the bridge. YHC makes it to the bottom to find Ya Mom’n’dem and Pop Tart sitting around, apparently looking for some donuts and a cigarette or something to pass the time. More Burpees for them, YHC calls out. So PAX start burpeeing. And burpeeing. And burpeeing. While Hawg and Rev-Sox (closely watching their heart rate, apparently) saunter down the final hill.

    Mosey back to the flag for a round of Mary, before closing with our count-off, Name-o-rama, and send everyone off to start the day with St. Ignatius Prayer for Generosity.

  • Stomp #207 – Good Morning Burpees

    The Tuesday crowd at the Stomp has exploded recently. YHC saw an opportunity to take the Q and bring a little something extra to the AO. Since everyone loves Burpees, YHC knew that incorporating them in a way not done before would be received with joy! YHC was not disappointed!

    24 Pax posted to improve their running ability, and their endurance. But first a brief disclaimer, and a very quick warmup:

    Grass Grabbers IC x 10 followed by Arm Circles IC x 20

    Instructions were simple. Run as a group down the traditional Bayou St John route. Every time the Pax came across a person or group of people, we would call out “Good Morning!” If we received a “Good Morning” back, all did 5 Burpees. If no “Good Morning” was received, then 10 Burpees was coming our way. If the Pax attempted to prod for them to say it, the penalty was 15 Burpees.

    How many Burpees completed? There were approximately 10 stops for 5 Burpees and only 1 stop for 10 Burpees. The Pax covered around 4 miles, and many folks on the streets of NOLA were greeted with a kind gesture.

    Good Times had by all.

    COT for Count off, name-o-rama, announcements and intentions.

    Thanks for posting with me today, and for allowing me to be a part of such a great organization!

    SYITG!

  • Typical, Humid, Summer 610 Stomp Morning

    What is also becoming typical on Tuesdays is the large PAX and participation we continue to see and grow through F3.  This is despite even adding a Monday morning running workout.  This is a good thing.

    The workout was very simple:

    15 minutes out and back,  traditional route via Bayou St John.

    Then directly to the track for 10 minutes of running the straights,  jog

    curves.

    Then some stretching exercises, LBCs,  and a “slant” hold for that last 5 minutes.  Some folks haven’t stretched since high school.

    Count off, Nam-a-rama, Announcements, COT.

    Always a privilege to lead with such a great large group of like minded individuals.

    From San Jose, CA see you in the gloom and on the radio,

    Bongo