F3 New Orleans

Tag: Bongo

  • You Can’t Ignore The H8! – from Hawgcycle

    You cannot ignore the H8! We tried. There was no H8! in April. Honestly, I forgot all about it. I guess I tried to push the H8! way down deep, but it never went away. The last few months have shown me that the H8! is always there. I can’t ignore it. I have to deal with it.

    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 (burpee 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 in 40 minutes.

    NMM

    • This was a full compliance hate – Strict 40 minute time limit, running on the sidewalk, no corner cutting, and bear crawling the entire length of the neutral ground.
    • We had 12 guys attempt the H8! Today. That’s a good turnout. T-claps to The Architect, High Rise, Mahatma, Mayhem, Pinewood, Mr. Rodgers, Rudy, Smooth, SOGO, Thighs, and Triple Shift for choosing to do hard things.
    • Was Mr. Rodgers brazen enough to attempt the H8! in a weighted vest?
    • A special shout out to High Rise and Mayhem for resisting the pull of the LVCC and their Temple of the Ole Man River. Members of the temple are devoted to a Chatbot they call Coach Greg. I was hoping a few more members would be willing to choose to battle the H8! Especially without their High Priestess Kuch and his Eunuch Glitter Balls in attendance. Unfortunately, the devotion of the following was too strong for them to waiver from the Supreme Chatbot’s commands. Bongo, El Guapo, Jesus Juice, Mama’s Pride, Saban, Sandberg, and Thumbwar sacrificed their manhood in sacred devotion to Coach Gregg this morning with a 45-minute easy run ritual.
    • Three completed all 8 laps today: Smooth, YHC, and The Architect.
    • Smooth went back out for lap 9 and was about 5 seconds short of finishing the running portion of the lap.
    • If you have ever helped with a Youth Run Nola event, you will know that the kids take off in a sprint when the gun goes off. They do not know the difference between a 100-meter dash and a 3-mile run. I’m guessing Pinewood is a YRN alum.
    • There were a few guys that finished the eight laps in just over 40 minutes. They are prime to get all eight in April.
    • Speaking of April, we now have 6 months to prepare. Let’s keep pushing each other to stay disciplined and continue accelerating.

  • 10 Years and 1 Day Later – from Reluctant Yankee

    Re-enactment of the first ever official F3 Nola workout

    The Thang:

    Gandalf’s Q (played by Hawgcycle)

    Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
    Circle of Pain (COP):
    Side-Straddle Hops in cadence x15
    Merkins in cadence x12
    Imperial Walkers in cadence x15
    Mountain Climbers in cadence x20
    Slow Squats in cadence x10
    Wide-Arm Merkins in cadence x10
    Diamond Merkins in cadence x10
    Mosey to bridge
    11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
    Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)

    Reluctant Yankee’s Q (Played by Triple Shift)

    Mosey back to track
    6 Minutes of Mary:
    LBCs in cadence x10
    Hello Dollys in cadence x10
    High Dollys (Rosalitas) in cadence x10
    Bicycles (Freddy Mercury) in cadence x10
    Dying Cockroach in cadence x10
    Flutter Kicks in cadence
    Quick mosey one full lap around the track

    Chong Li’s Q (Played by Reluctant Yankee)

    Loooooong mosey to picnic tables under the bridge
    Chong Li Special:
    Decline Merkins in cadence x16
    Right Leg Squat in cadence x8
    Incline Merkins in cadence x16
    Left Leg Squat in cadence x8
    Decline Merkins IC x12
    Right Leg Squat IC x6
    Incline Merkins IC x12
    Left Leg Squat IC x6
    Decline Merkins IC x8
    Right Leg Squat IC x4
    Incline Merkins IC x8
    Left Leg Squat IC x4
    Decline Merkins IC x4
    Right Leg Squat IC x2
    Incline Merkins IC x4
    Left Leg Squat IC x2
    Mosey back to the track
    Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
    Mosey back to shovel flag
    Circle of Trust (COT)

    NMM

    This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!

    Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..

    4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish

  • Babysteps for Big Runners – from Charmin

    They Runners said that they were taking a book from Scantron’s Knotting experience; they figured if he could walk backwards and have it count for the beatdown, that surely they could take babysteps around Pontiff for 40 minutes and have it count as well.

    Meanwhile YHC rucked the normal route and lead the COT back at the proverbial shovel flag. Beautiful morning to get out!

  • Charmin and the Runners – from Charmin

    In an effort to once again lead the Pontiff Pax in number of written BackBlasts, YHC posted in the gloom this morning. Thankfully, 9 other runners decided to do the same and hence Charmin and the Runners was formed. YHC Rucked and the Runners ran.

    Rudy needed a personal invitation to the Name-o-rama ball, but other than that, it was a cool morning.

  • It’s only 10 rounds with Hokie – from Hokie

    YHC has been less than consistent in attending F3, as is obvious to all, and is subject to criticism for FartSacking and having the audacity to attend coffee or book studies without earning his attendance priviledges.

    Nonetheless, Catfish asked me one Saturday or Sunday about a month prior if I could muster the energy to commit to Q and I accepted his challenge.

    After a brief disclaimer at the flag, we moseyed while lifting knees to chest over to the pavilion for Warm-o-rama including Slow Vigodas, grass grabbers and arm circles.

    The Thang… in my mind it would only be 10 rounds by the great lawn with 5 burpees at each of the four corners and our mode of transportation between corners would be backwards mosey on long stretch by parking lot, lunges by Storyland, forward mosey by City Putt and an exercise at the end of fourth corner changing round by round. Keeping with the concept of leave no man behind, instructions were only given out one round at a time and those who finished first could plank and shoulder tap waiting on the six to start the next round.

    Round 1 ~ 100 Honest Merkins … obviously a crowd favorite 😉
    Round 2 ~ it gets easier ~ only 90 step ups and even easier yet one is one
    Round 3 ~ getting even easier ~ only 80 Big Boi Sit Ups
    Round 4 ~ 70 Bobby Hurley’s
    Round 5 ~ 60 star toe taps

    Obviously, YHC’s lack of consistent attendance slowed down the Pax as we were only able to complete 5 of the 10 rounds.

    Thanks to Catfish for giving me the opportunity to lead and wishing each of you the very best. See ya when I can get my butt outta bed.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Return of the Forty – from Rudy

    Been a long while since I’ve been to Okwata, let alone Q’d it. Thanks to Pinewood, the AO is enjoying a resurgence in popularity – nice work! The time was right to (re-)introduce the PAX to the 40 (originally inspired by “40” by U2). I did publish ahead of time, so the pansy lakeview group that was worried about wet shoes would have the opportunity to stay home. Not my fault that Jesus Juice didn’t read slack.

    Forgot the disclaimer, then off to the top of the levee for a quick warmup, giving Hawg a few extra minutes to show up.

    The Thang: The 40

    10 exercises. Each one is 4 sets, alternating side of the levee. Each set is 10 reps.

    40 trips over the levee. 40 reps of each exercise. 40 total sets. You get the idea.

    * Merkins
    * BBSU
    * Squats
    * Carolina Dry Docks
    * Dr. W
    * Lunges
    * Floyd Mayweather
    * American Hammer
    * Monkey Humpers
    * Burpees

    Back to the flag a few mins late for COT

    Random Thoughts:

    Great to see 15 Pax in the gloom!!

    Dr. W: took a few tries to get the cadence right. Definitely a crowd favorite!

    Monkey Humpers followed by a run over the levee. Quads feel that.

    High Rise is amazing. 45 minutes of continuous talk about work with Ya Mom And ‘Dem. YMAD didn’t say a word. Just let High Rise keep talking.

    Pinewood correctly predicted the grand finale – Burpees! And he’d never done this before.

    Taco (or Tacos, or Taci?) — great to have a 2.0 in the gloom with us!

    Thank you, Kuch, for not letting The Juice know what was in store until it was too late for him to back out.

    Music selection was heavily, and I mean HEAVILY, critiqued. But who knew there were so many “40” songs.

    Notable in their absence were Triple Shift and Snooze.

  • Slam Ball Space Invaders – from Squints

    Mosey on over to the Mardi Gras Fountain.
    Warmups:
    • SSH x 20
    • Grass Grabbers x 10
    • Abe Vigodas x 10
    • High Knees Across the Lot
    • Arm Circles Forward x 10
    • Arm Circles Reverse x 10
    • Seal Claps x 10
    • Overhead Claps x 10
    • Side Steps Across the Lot
    • Mountain Climbers x 10
    • Shoulder Taps x 10

    Thang #1: A Game of Space Invaders with the Slam Ball
    In front of the Mardi Gras Fountain, the invaders lined up in formation, ready to battle the space debris with their trusty 50lbs slam balls. The game kicked off with a stellar challenge—2 reps per maneuver for Round 1:
    • 2 WW3 Situps (rest of the PAX doing big boy situps)
    • 2 Overhead Slam Ball Squats (rest of the PAX doing squats)
    • 2 Slam Ball Burpees (rest of the PAX doing burpees)
    • 2 Slam Ball American Hammers (rest of the PAX doing American Hammers)
    • 2 Slam Ball Lunges (rest of the PAX doing lunges)
    As the clock ticked down, Round 2 initiated, intensifying with a rep count of 4 for the same exercises.
    Since no one was eliminated from the game this week, we’ll continue the challenge next time with Round 5, ramping up to a rep count of 10.

    Thang #2: Slam Ball Tosses Around the Fountain
    In this exercise, the timer was set for one PAX member to toss the slam ball around the fountain for ¼ of the distance and sprint the remaining ¾.
    The exercises for the rest of the PAX included:
    • Incline Merkins
    • Resting Chair with Shoulder Press
    • Y’s
    • Rotator Cuff Side Planks

    Mosey back to the flag for the COT. Thank you to all for coming out this morning in the gloom!

  • Charmin’s Last Q (As a 29 Year Old) – from Charmin

    For once, there were more ruckers than runners, and no KnOTers.

    That being said, we kicked of the beat down with a count off of 9, then Ruckers rucked, and Runners ran, meeting at the exit of the park.

    While paces varied, good fellowship and conversation was had by all; all that is except Bolt who was running a 10 minute mile with his ruck, and then would knock out 100 burpees in 6 minutes while he waited for those of us who were closer to a 16 minute mile.

    This beatdown was a great one to have as YHC’s last Q as a 29 year old. Everyone came, pushed themselves, and we were able to get a great and sweaty beatdown in in 45 minutes (thanks to the humidity).

    This past year has been one of growth for YHC, and F3 played no small part in that. While the “hate” will (hopefully) go away, the love of the men of F3 will continue to carry on.