F3 New Orleans

Tag: Bongo

  • CCC Training

    5 PAX gathered at Roosevelt Mall around a real shovel flag, for a final CCC Training run.  Alas, 2 of the PAX won’t be running on Saturday – but the other 3 (Bongo, Cowbell and Smooth) will be representing the 610 Stomp crew on Saturday.  Good luck to the whole F3 nation!

    Usual running route: Down the Bayou and back at your pace, be back by 6:10 for some 610 Stomp Mary.  Not surprisingly, Smooth led the way.  Hung back for some good F2 with the rest of us – then bolted to make it to the Overpass.  The rest of us got in between 4 and 5 miles.  Enjoy the cool weather running, I don’t think we’ll have this much longer.

    Finish up with a round of Mary

    • LBC x25
    • Flutter Kick x25
    • Dolly x25
    • Peter Parker x25

    Circle up for a count-off, Name-o-rama.  Intentions, remember those who are sick and ailing.  Blessings on all of the F3 men, and all participants, in the upcoming CCC race.  Run fast, run safe!

  • Track Work

    7 men gathered in the chilly gloom to better themselves today.  Instead of venturing down the usual Stomp route (honestly…it’s been so long…i didn’t know what usual was anymore), YHC choose to play it safe and get after it on the track.  We were off…but first…

    DISCLAIMER

    The Thang

    Mosey over and around the track one time, then circle up for a quick warmup:

    15x SSHs IC
    6x Don Quixotes IC
    6x Good Mornings IC

    YHC explained to beatdown to come…1 min AMRAP of an exercise, then a lap around the track….plank and wait for the six.

    Exercises:
    1) Squat Jacks
    2) Switch Kicks
    3) Jump Knee Tucks
    4) Speed Knee Curls
    … 12 count by Woz…
    5) Burpees
    6) Frog Jumps (Front/Back)…Cowbell had an advantage of course (this joke never gets old!)
    7) Low Plank Parker Peters
    8) Plank Jacks (Modify 1min to 3min to handle the daily challenge) #ISI Tclaps Turbo!

    Slowzy back to the flagless AO, where we had a Plankorama OYO for the last 2min.  Pax gathered around for the COT, which included the Countoff, Nameorama, Shoutouts and a Prayer.

    The Pax moved quickly through this beatdown. Well done, men!  Time flies when you are having fun….Oh, yeah…no more Hate for YHC!

    Thanks for letting me lead!

    Moleskin

    Miss you guys.  Definitely needed this beatdown to get my ass back in shape.  Best way to start the day!

    Tough Mudder is this weekend.  Good luck to the guys getting after it!

     

  • Man, the weather was great this morning!

    This weekend was hopefully a start to why many of live here in the south,  the heat has not arrived and the cold is on the way out.  And In New Orleans,  spring time means the start of festival season and all things outdoors including Saturday  F3 workouts where the “Gloom” term may very well be omitted.  “Roll down the windows, pull down the top,  crank up the Beach Boys and don’t let the musics stop,  we were born to rock…..”  well not quite southern California but enough to pull in a good crowd Saturday morning for F3 New Orleans.

    Here is how it actually went:

    Quick disclaimer and off to mosey to museum area.  I had my doubts last night the way my lower back felt from Hawg’s Friday morning Rock City with squat jumps and rocks and the ISI challenge of the day.  However we all persevere.

    Warm ups

    (25) IW

    (20) Windmills

    (30) Arm circles

    (26) peter parkers

    (31) SSH I think…

    First activity

    Over to the field to measure against the trees:

    Bear crawl to first,  (10) squat jumps (w.o a rock today)

    Lump walk to 2nd tree, (15) monkey Humpers

    Repeat (3) more times for a total (8) trees

    That was a leg focus,  with a bit of mumble chatter…

    Second Activity

    Over to Fountain:

    (8) Decline mercan

    (8) dips

    (8) Incline mercan

    Repeat another time

    That was a upper body focus

    Mosey over to Foundry for timer base work outs

    Break into (2) groups:

    1 runs an Indian run as primary timer

    Other works (6) stations —  (10) burps (secondary timer), pull ups, dips, step ups, leg pulls while hanging

    Repeated Twice till 7:15

    Back to Peristyle for Mary

    (25) IBCs

    2:00 of plank hold

    (20) flutter kicks

    (25) J LOs

    1:30 of Shoulder taps

    (20) Hello Dollys

    Enough….

    Back to COT for names, FNG naming, Announcements, Prayer requests and Prayer of thanks.

    Thanks for the opportunity to lead.

    PS.  — My apologies for those I missed in PAX below,  let me know my misses and I will update.

     

     

  • RED Friday – Captain Dan Whitten

    This RED Friday Workout was in honor of Captain Dan Whitten.

    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

    Warm-up:’

    Imperial Walkers x 10

    Then YHC turned it over to Abacus to complete the warm-up:

    SSH x 20; Windmills x 20; Low Slow Squats x 20; Arm Circles x 15 forward x 15 back

    The Thang:

    22 Kettlebell swings; 22 box jumps; 400 meter run; 22 burpees; 22 Squat Thrusters.

    Do as many rounds of the above as possible in 30 minutes.

    Moleskin

    • Great work today.  Everyone finished at least 3 rounds.  Mahatma was a beast, completing four rounds in honor of a friend with very serious health issues.
    • Kobains for the box jumps on the wall.  Not the safest exercise.
    • Great job by Abacus leading the workout. Come support him next Friday for his VQ.

     

  • Double Dir-TAYY Mac Deuce

    Pre-Thang:  Weather was awesome 70-ish with the temp, a little humid but nothing crazy.  Ground was wet from Friday rains – perfect for something on your six.

    My first workout ever with OBT was a Dirty MacDeuce.  It makes me happy every time.  Happy in an I hate you but I love you kind of way.  So on past Saturdays I have often done a regular old Dirty MacDeuce.  I have done other things — Rounds with Tyson, 11’s, the Route 66, the baseball diamond, deck of death, etc but I have always loved the total body workout given by a MacDeuce.  So I wanted to one up it – and I Q’d a Double Dirty Mac.

    The Thang:  Mosey to the big Quad.  Here we did a SSH x 20, Merks x 20, Imperial Walker Squats x 20, Low SLow Squats x 20.

    LOOOONG Mosey to the track.  Through some puddles.  Tried to go around then at some point it was too much so we just went through the muck.

    Once at the track we did some LBCs just to rest from the long Mosey.  Then we went straight into the DMac.

    Lap with backwards run at the end — Circle we did:  Staggered Merks, Roaches, Reg Squats x 12

    Lap with kerioke at the end —  Circle we did:  Staggered Merks – Right, Freddie Merks, Lunge x 12

    Lap with butt kicks at the end — Circle we did:  Diamond Merks, Iron Cross, Lunges to the side x 12

    Lap with high skips at the end — Circle we did:  Plank Walk, Pickle Pounders, Lunge backwards x 12

    Started to worry about time so the 2nd mac deuce we had to double up all exercises.

    First lap Indian Run.  Second lap on your own.

    We did x 24 Mat Jumps (had to make up 4 at the end), Russian Twists, and Shoulder Taps

    2 full laps – at your own pace

    We did x 24 Hip Dips, x 24 Nolan Ryans, x 24 Low Country Crab

    We did it!  With 5 min to the buzzer and mumblechatter holding my feet to the fire about the “time email”  we walked to the street and ran to the flag.

    We arrived at exactly 730am.  Good job men.   We logged 3.6 miles.

    Rudy arrived from his LONG run just in time for the Circle

    Immediately after I couldn’t stay for coffee – I had to hustle to the 504k race.

    COT:  For Splash.  For friends who are sick.

    Thanks for letting me lead.

     

     

  • Going The Distance, Trying For Speed

    Four of F3’s finest made their way to The Stomp for the usual Tuesday running fix.  Pleasant 60-something degree temp and crisp air set the stage for a good moseying conditions so we all agreed we’d go for distance this am.  We were also hoping to inch our way out of last place in the RRR throwdown this month since we’d rather not get beat by those inferior guys from abroad.  The Q slot was empty so a round of eenie meenie miney mo decided who would officialy take the lead and it somehow landed on YHC.  The route was the typical course along the bayou, out and back in 45 min.  We came out the gate with a brisk pace, soon to be throttled down after realizing we still had a ways to go.  T-claps to Hawg for pushing through with a solid run on the heels of a 7+ hour, 31 mile race on Saturday that would have the average Joe still laid up recovering.  Some good F2 was had along the run that included solving a few of the world’s problems.  The PAX covered 4.5+/- miles and conveniently made it back with no time for burpees.

    Great way to start the day.

    Tool

  • Perfect Weather at Okwata

    YHC arrived a few minutes early at the AO to proudly plant our newly built shovel flags, one of which is an F3 Flag! YHC would have attached it some lame way to a shovel and called it good, but why do that when we have the masterful Tool in our ranks! T-Claps to Tool for the solid design!
    As the clock struck 0530, we had 4 Pax committed to improving themselves ready to rock! A brief Disclaimer…..and then…

    The Thang

    Mosey around the mardi gras fountain, carioca left, then knee highs, then carioca right. Circle up on the grass in front of the fountain for the warmup:

    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Sun Gods IC x 20 (10 fwd, 10 bwd)
    Abe Vigodas IC x 10

    Next Up, An Okwata favorite! We’re going to mosey up to the Barre for some double shots with Jack Webb! Where are you Surge? It just doesn’t feel right without you!

    1 Merkin, 2 air presses in peoples chair
    2 merkins, 4 air presses in peoples chair
    you get the idea…
    10 merkins, 20 air presses in peoples chair

    Mosey to the HOP (House Of Pain)

    4 Pax, 4 Stations!

    Station 1 – Squats AMRAP
    Station 2 – Step Ups AMRAP
    Station 3 – Pull Ups AMRAP
    Station 4 – Run across the levee, complete 5 burpees, and run back (Timer)
    Rinse and Repeat!

    YHC needs some more running, and some conditioning….the holidays and then mardi gras have set YHC back! We have just the thing:

    Dirty Mac Deuce…..Okwata Style!

    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 (That sucked…)

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

    Indian Run (Still sucked, probably even a little worse..)

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

    Indian Run (Didn’t think it could get any worse…until YHC realized we still had another one to do)

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

    Indian Run – Why can’t it be 0615 yet????? Why the heck would we do an Indian Run between sets? Who came up with this idea anyway?!? YHC didn’t think there was enough gas left in the tank, but the Pax pushed me to finish it!

    Mosey back to the Shovel Flags (that’s right, plural) for the COT

    Count Off, Name-o-rama, Announcements, Intentions, and closed with a prayer.

    NMM

    YHC had Map My Run going this morning, and each Pax did 2.4 miles that can be added to RRR. The weather was perfect at the Lakefront, not too hot, not too cold. There was a certain mugginess hanging in the foggy air, but not the summer humidity we will all come to dread soon enough.

    Thanks for posting with me this morning, and for pushing me!

  • Endymion Mambo #3

    Despite a likely chance of rain in the forecast, 14 PAX made their way to The Mothership for the annual Endymion Mambo workout.  Skies were clear which allowed YHC to stick to the weinke and not resort to plan B.  The usual pleasantries exchanged, including a shout out to Fracsac for procuring a new shovel flag w/the official F3 flag…now we’re legit!  Here’s what we did:

    Carpi lap around The Great Lawn then mosey to The Peristyle for some Mardi Gras music and festive warmup with a theme to be figured out as we go:

    • Copperhead Squats x20
    • Arm Circle x20
    • Rosalitas x20
    • Nolan Ryans x10R x10L
    • Imperial Walkers x20
    • V-ups x20
    • Abe Vigodas x10
    • Low Country Crab x20
    • Tempo Merkins x15
    • Imperial Squat Walkers x15 (at this point JV and Yankee had the “Carnival Time” theme figured out)
    • Mountain Climbers x20
    • Elbow Plank x1min while jamming to Carnival Time

    Mosey towards City Park Ave. with a pit stop for a 40yd bear crawl.  From there, we embarked on a 1/2 mile run along the Orleans Ave parade route past Carrollton Ave, then plank on the neutral ground and wait for the six.  Here we circled up for a COP with some Mardi Gras favorites playing the whole time.

    • Tempo Merkin x20
    • American Hammer x20
    • Peter Parker x20
    • LBT x20
    • Tempo Merkin x15

    Time to head back down Orleans Ave and reconvene near City Park Ave where we started the run.  This stretch is always festive and typically involves a bunch on onlookers wondering why the hell we are out doing what we do.  T-claps to those who pushed hard at the front of the PAX.  Double T-claps to Garbrielle for sweeping the six.  From there, a short mosey over to the float staging area near Marconi Ave.  Here’s what went down there:

    Crowd Pleaser Ladder – starting with (1) Groiner and (1) Merkin at the first float, then run to second for 2:2, then third float 3:3, ….up to seventh float for 7:7.  Here we crossed paths with a another run group (Move Ya Brass?) out there starting the day off right too.

    Mosey over to the light pole for:  Lunge Walk to first pole, 5 Burpees, Lunge to second, 5 Burpees, Lunge to third, 5 Burpees, plank and wait.

    The home stretch included a mosey OYO to the Peristyle benches where we enjoyed the following:

    • Dips x15
    • RL Step Ups x20
    • LL Step Ups x20
    • Dips x20

    Then circling up under the Peristyle to bring it home:

    • Penguins x20
    • Wife Pleasers x20
    • Mardi Gras Mambo Plank-jack-a-thon (hold high plank for entire Mardi Gras Mambo song, with plank jack for every “Mambo” and merkin for every “down in New Orleans”).  This lasted 2:12 and was a doosey…in the past we did this early in the workout and it was a bit more palatable.
    • Hip Flexers x30sec ea side to help stretch it out.

    Capped off the morning with a COT.  The running, cadence counts, and planks had YHC was a bit woosey by this point so don’t recall much of the details other than praying for a safe Mardi Gras season and some special intentions.  A few PAX stuck around for more F2 at the usual coffee depot.

    Thanks to those who posted despite the threat of rainy weather.  Also, t-claps to those who still posted after late night parade festivities hours earlier.  Also, for those tracking RRR mileage, one report was that we covered 2.6 miles and another had it at 3.5.  I’m leaning more to the 2.6.

    Always great to lead.  Happy Mardi Gras to all!

    Tool

     

     

     

     

  • The Loop is in play

    Disclaimer….

    Warm up:

    1. SSH X 30
    2. Abe Vigoda X 15
    3. L/S/Squats X 25
    4. AC X 10F/10B
    5. IW X 25

    Now the Loop:

    Break into Pax of 3.  One of the Pax to the Great Lawn; One of the Pax to the Fountain; Third member runs from Fountain to Lawn; Guy at lawn then runs to Fountain….and so on and so forth.

    Great Lawn:

    1. Monkey Humpers X 20
    2. Lunges X 20 each leg
    3. Merkins X 20

    Repeat until teammate arrives

    Fountain:

    1. Rt Leg Step ups X 20
    2. Dips X 20
    3. Lft Leg Step ups X 20

    Repeat until teammate arrives

    Continual loop for 45 minutes.

     

    Great Lawn for a little Mary….

    1. LBC’s X 35
    2. AH/RT X 25
    3. Superman to Boat – 2 min

    COT – Count off/Announcements/Intentions/Prayer/Adjourn/Coffee/Laughter/Tears/Goodbye

  • A Bit Warmer 610 Stomp

    I originally wanted to take the route over the Wisner overpass and do some “hill” work,  but from initial drive by Monday night,  way too much construction and hazards….. Last thing I want to be responsible for is an injury to Rudy disrupting the Marathon aspiration.

    So we take the normal route 15 minutes out to the bayou and back,  doesn’t get get any easier than this.

    Back to the track,  run the straights,  jog the curves for a short speed work out.

    Then some good old fashioned stretching, no need for Burpees or Merkins,  6-7 leg stretches

    15 dying cockroaches

    20 LBCs

    Hold a plank

    I think it is time

    Count, name-a-rama, announcements, intentions, COT.

    Thanks for the opportunity to lead.