F3 New Orleans

Tag: Breadsticks

  • Man Card Renewal at The Stomp

    When you wake up, think about winning the day.  -Drew Brees

    This week’s Stomp was attended by 6 PAX who braved the cold, wind, and misting rain to validate their man card whilst getting their Tuesday fix of running and the like.  On the heels of the Saints’ Monday night win along with Brees setting yet another record, YHC figured we’d strive to carry that momentum into the workout….strive to put in the work like #9 does.  T-claps to Breadsticks for being the first one at the stomp after being in the dome hours earlier.  And t-claps to Hawg for running 3.5 miles to the AO….and later running home.  Here’s what we did:

    The Thang:  We ran the normal bayou route out and back for 30 min.  The group managed to stay together for the first 1.5 miles and enjoyed some good F2…recap of Drew Brees’ record and hard work put in to get there…Joe Burrow’s zero to hero story….and some other chatter before drifting apart into a few varied paced groups and getting in some more F2.

    Once back we paid homage to the roots of the 610 Stomp by partnering up at the Roosevelt Mall circle for some speedwork and burpees.  PAX #1 runs/sprints (faster than “mosey pace”) the circle while PAX #2 does 6 burpees followed by a quick breather before tagging off.  Rinse and repeat until each group completed 10 laps and 10 rounds of 6 burpees.  Then a min or two of stretching before time expired.  

    COT and BOM to cap things off.  Thanks to the PAX for posting in subpar conditions and making the most of an otherwise dreary morning. 

     
    Tool 

  • Tony Little’s haircut

    Gentlemen, it was a brisk morning on the Lakefront today; which got me thinking about how working out indoors might be nice; which then got me thinking about which exercises I would do if I were in the gym; which then got me thinking about the different gym equipment I could use; which then got me thinking about the elliptical machine; which then got me thinking about the ‘Gazelle Freestyle’ machine; which then got me thinking about Tony Little’s haircut. But I digress.

    T-claps to Jingle Vader for showing up in shorts & a sleeveless shirt this morning. Most of the other PAX came bundled up in winter gear. Once my watch hit 5:30am, I issued the disclaimer, and then we mosey’d to the concrete part of the levee. Once we got there, we hit a lap up & down the concrete levee, and then did the warmup.

    Warm Up:

    • Side straddle hops – 30 cadence count
    • High knees – 20 cadence count
    • Mountain Climbers – 25 cadence count
    • Windmills – 10 cadence count
    • Self Love – 10 cadence count

    The Thang:

    • Side Straddle Hops – 10 cadence count
    • 1 burpee
    • Repeat 7 times
    • Al Gore – 10 cadence count
    • 2 burpees
    • Repeat 5 times
    • Mountain climbers – 10 cadence count
    • 3 merkins
    • Repeat 6 times

    Hit a Lap up & down the concrete levee

    • Seal jacks – 10 cadence count
    • 5 burpees
    • Sean jacks – 10 cadence count
    • 4 burpees
    • Repeat until we got down to 1 burpee
    • Bonnie Blairs – 10 count
    • 5 burpees
    • Bonnie Blairs – 10 count
    • 4 burpees
    • Repeat until we got down to 1 burpee
    • Mary:
    • Flutter kicks – 30 cadence count
    • LBC’s – 25 cadence count
    • Penguins – 20 cadence count
    • Dying Cockroaches – 20 cadence count
    • Double-reverse reverse crunches – 30 cadence count (majestic exercise)

    Hit a lap up & down the concrete levee

    • Rocky Balboas – 25 cadence count
    • Floyd Mayweathers – 25 cadence count

    After that, we headed to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to Q, fellas. I always enjoy it.

  • It’s All About the Benjamins

    “Well done is better than well said.” ― Benjamin Franklin

    Another Monday in the books at The Chamber.  Today we had 9 men and 1 K-9 looking to sweat out the frustration of a Saints loss, and also sweat out any celebratory weekend libations of LSU’s win and/or holiday festivities.  Since we haven’t ventured much to the westward region of the AO, YHC figured we’d explore a bit and check out the area near Ben Franklin High School, and use the namesake as our theme for the day. Here’s what we did: 

    Warmup – quick lap around the lot, IW, WM, PP, Plank Roll

    Moseyed to the front of BFHS, kicked around the F3 mantra of “male leadership”, followed by an intro about Ben Franklin’s impact as a leader of his time.  Since he’s on the $100 bill, 100 would be our number of the day….cause “it’s all about the Benjamins“, according to Puff Daddy.    

    Wall Sit for 100 sec to start things off while YHC shared a refresher of BF’s accomplishments, contributions, and accolades….

    “Benjamin Franklin played an important role as one of the eight Founding Fathers, helping draft the Declaration of Independence and the U.S. Constitution. He never served as president but was a respected writer, printer, political philosopher, politician, Freemason, postmaster, scientist, inventor, humorist, civic activist, statesman, and diplomat.”  Then a few quotes to stew on….“By failing to prepare, you are preparing to fail.”……….“In wine there is wisdom, in beer there is Freedom, in water there is bacteria.” ― Benjamin Franklin

    BF stop #2 at the front steps, partnered up for a Dora-ish circuit…..PAX #1 works on 100 Step Jumps (2nd step) followed by 100 Declined Hip Slappers  while PAX#2 runs the parking lot loop, where some good F2 was had along the way.  T-claps to Pop Tart for the brisk runs!  

    BF stop #3 near the rear of the building for another Dora-ish circuit…PAX#2 works on 100 Hand Release Merkins followed by 100 Low Slow “Real Man” Squats, cause Ben Franklin didn’t shortcut anything, while PAX#2 runs a similar parking lot loop….more good F2.   

    Since ole Ben was a smart fella, most would assume he was no stranger to the library, so that’s where we headed next.  As the centerpiece of UNO’s campus, the Earl K Long Library boasts some of the finest concrete ledges and sprawling grass around, ideal for some staple F3 exercises.  The plan called for 100 total reps on each of the 4 sides of the building…

    #1 – Dips x25, Calf Raises x25, rinse and repeat  

    #2 – Wall Sit for 100 sec while we brushed up on the history of Earl Long, a former Louisiana governor, leader, and lover of the ladies.    

    #3 – 25 merkins, 25 step lunge walk, rinse and repeat

    #4 – no time left sooo….

    Indian Run back to the flag, getting back just in time.  Capped off with a COT, announcements, and prayer intentions for several families battling serious medial issues, along with those fighting addiction, and for guidance to continue to be strong men, husbands, fathers, and leaders.  

    YHC then remembered to share yet another Franklin quote on the wanke, this one with a bit more substance and relative to what we strive for through F3, and Holy Grove was really digging it, so it was requested that it be read again…      

     “Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” ― Benjamin Franklin

    Thanks for the opportunity to lead.  

    Tool 

  • A great turnout at WPM

    First, apologies for the very late BB.   I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……

    So, on to the important details….

    34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain.  Warmup consisted of a short mosey and then everyone circled up for the following:

    • SSH x 20 IC
    • windmills x 20 IC
    • Hillbillies x 20 IC
    • Mountain climbers x 20 IC
    • Alternating hand/foot touches x 15 IC
    • Shoulder taps x 20 IC

    Thang 1

    • Pax formed 3 lines and Indian run to top level 

    Thang 2

    (2 rounds) Circuit of Following –

    • Staggered merkins (each arm x 20)
    • Alternating toe touch crunch x 10 IC each leg 
    • Diamond merkins x 20 IC
    • Crunchy frog x 20 IC
    • Multi level merkins (high, low, mid)
    • Levels/protractor- pax on back lifting legs at different levels 

    Thang 3

     – 4 rounds of catch me if you can

    • Pax in front runs down to next level while the pax behind does 3 burpees.  Once finished he try’s to catch first pax.  

    Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.  

    This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead.   Thanks for coming out and until next time…

  • Rinse and Repeat at the Foundry

    Made the standard introduction and disclaimer.

    Mosey to “second set” of trees. 

    Circled-up to Warm-up which consisted of: 

    Monkey humpers
    Grass grabbers 
    arm circles  
    Self love 
    Imperial  walkers

    Moseyed to first tree of the “second set” and lined up tree to tree. 

    Bear crawled to each tree of the “second set” – performed 5 merkins at each tree of the “second set” for a total of 6 sets of trees or 30 merkins.
    Plank and wait for the six. 
    Lunge walked back to the first tree of the “second set” – performed 15 squats at each tree
    Al gore and wait for the six. 

    RINSE AND REPEAT then…

    Moseyed to the track where we broke up into two columns and…

    Bataan death marched – 2 burpees for the caboose – for one lap around the track. End at the warm up section where we circled-up for freddy mercuries, lbc’s, flutter kicks.

    Another Bataan death march lap then big boy sit ups, American hammers and penguins at the warm-up area.

    One more death march lap then….

    5 monkey humpers to finish up. 

    Moseyed to the flag at 6:15 where we had count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for the opportunity to lead. 

    PAX: BRIEFS, UNDERTAKER, YA MOM AND DEM, BREADTICKS, BOO BOO, ABACUS, RUDY, TOOL, SHEETROCK, DIRTY DELL, SCREWTOP, GAINES, MMMBOP

  • Mountain Music

    Conditions: 47 degrees, dry and WINDY

    First Sub 50 degrees post for this Q who came prepared. 

    Mosey to open green space for warmup 

    • SSH x 20 IC
    • Arm circles x 15 (front and back)
    • Windmill x 15
    • Hillbillies x 15
    • Grass grabbers x 15

    Jog to fountain mountain for a version of Burp Back Mountain with a variation of 2 rounds to the sounds of mountain themed music:

    Round 1 – with a partner, one back peddled up and ran forward down 5 times (decline by 1 on each switch) while other does burpees (50 total). By Exicon definition, it called for 100. Ouch.

    Round 2 – with a partner, bear crawl up and run down 2 times, while other does squats (150 total)

    Bench Work (near by):

    Right leg step ups x 15

    Left leg step ups x 15

    Dips x 20

    Box jumps X 15

    Decline merks x 13

    Mary (on Amphitheater stage):

    Dolly

    Flutter kicks

    LBC’s

    Freddie mercuries

    Dying cockroaches

    Penguin 

    Side Planks

    Jog / return to flag for Stretching & COT. 

    FNG EH’d by Kuch was named Da Pope by Da Parish. Da Pope was a QB at Slidell High so he will forever pay tribute to his rival. 

    Thanks for letting me lead for my second time and thanks for showing up!

  • The Freaking Exception (?)

    After reading the email this morning, it occurred to me that I may have forgotten something important last week. It wasn’t my wife’s birthday, remembered that. Thanksgiving? Who could forget it. Black Friday? My coffee at uptown PJ’s only cost an arm and half a leg in celebration of Black Friday, so it wasn’t that. No, YHC may have (allegedly) forgotten (potentially) to post a BB from the Foundry this week. I may have (according to some sources) been mentioned in the weekly email. For this – if it refers to me – I am deeply sorry (allegedly). Regardless, as I have gotten on others before about failing to post a BB, no excuses. Just like it’s better to send a wedding gift six months late than not at all, please allow the following to serve as YHC’s BB from last week.

    On Wednesday, we were joined by 1 FNG and 3 out of towners – Side Effects, Charmin, and Uptown Girl – for out traditional foundry workout, consisting of offensive music, an appropriate amount of mumblechatter, and Tabata. The mumblechatter is because we always forget the rotation halfway through; Tabata is because it’s a rockin good time; and offensive music is required by law as a tribute to Jesus Juice, whose playlists consist mainly of people screaming obscenities over 300 beats per minute.

    But first, on a muggy morning, we did a quick warmup on the track of

    • SSHx20
    • Arm Circlesx20
    • Mountain Climbersx20
    • IWx20
    • Self love OYO as we walked to the lanes of the track

    From there, the usual: 2 lines, Indian Run to the Foundry.

    When we arrived, 8 stations of Tabata, consisting of

    • Snake Derkins (just a Derkin on the thing we call a snake, not some cool new exercise that involves slithering around while doing merkins. although….)
    • Upright rows 
    • seated dips
    • Squats 
    • Shoulder taps
    • Hanging crunches 
    • Plank + alternating arms up in the air
    • Burpees

    We got 5 rounds in, and Indian ran back to the track for some cyo Mary, including

    • LBC’s
    • Doctor W’s
    • flutter kicks
    • something else

    We moseyed to the flag where we arrived at 6:15 sharp. COT, prayer, and then coffeeteria at PJ’s on Canal. Thanks for coming out. – Kuch

  • Rev Sox’s Birth Story

    Rev Sox’s Birth Story

    On a brisk and windy November 11th, at the lake front on the Northshore YHC was birthed into the world of F3 kicking, complaining, and crying. It wasn’t pretty for anyone involved. Hawg may have denied knowing YHC. Two years later, at the 610 Stomp YHC led 20 men in the remembrance of his birth into F3.

    YHC’s brain has wisely blacked out and refused to retain the memories of his first workout in F3 as he complained through the entire workout with fellow FNG bootsies. The only thing YHC can remember from that fateful day is lots of running alongside the lake with step-ups as the Q’s go to exercise in each stop (sadly there is no Backblast to commemorate the workout).

    The 610 Stomp recreated this workout by running a shortened version of the standard route with step ups thrown in (lots of step ups). Following the disclaimer, the Pax was told to run the standard route without leaving City Park, but this morning they were stop at every bench for 10 alternating step ups (one is one). Only 4 men are allowed per bench, so if the bench is full, they are to pass it by and run to the next bench.

    Each lap from the 610 Stomp start to the City Park entrance on New Carrollton and back has 40 benches. Each lap is aprox 1.5 miles.

    With not enough complaining for YHC’s plans, they set out. Everything worked out well for the first lap, but YHC needed to modify the number of step ups on lap 2, so all the Pax could finish. YHC estimates that each Pax member did 300-500 step ups while running 3 miles.

    Don’t forget the Christmas Party on December 9th and the Krazy Ivan on January 18th as we had a special guest of the Freedom Hammer this morning.

    thanks for 2 years of agony,

    Rev Sox

  • Campus tour

    Nine pax arrived on time at the Chamber for my first Q; one of which was an FNG who Gideon brought in after meeting on a plane. The PAX warmed up with head rotations, self love, grass grabbers and general stretching.

    The PAX then did an Indian run up Elysian Fields to station one where I spoke of the artist Tom Sachs and his daily studio practice “work is a privilege, it is not that you have to do 50 push ups but that you can. ” with this in mind the pax did 50 Merkins.

    Indian Run to station 2 – Water Feature / here Pax concentrated on core with crunchy frogs, American hammer, J-Lo and dying cockroach – sets of 25 in cadence

    Indian Run to station 3 – The Levee / Pax partnered up for Dora, 200 cumulative dips timed by partners running up and down the the levee.

    Indian Run to station 4 – UNO Sign / Pax partnered up, 50 lung walks while partners sat in Al Gore.

    Indian Run back to the flag – 10 burpees every minute for 4 minutes completing the work out.

    Countorama, nameorama / FNG centered up and was officially named Bonvoy. Prayer spoken was centered around gratefulness.

    I had a great time leading this work out and look forward to more in the future.

    Tom Sachs:
    Website
    10 bullets, “Working to Code”

  • Delayed Mountain Time

    Apologies for the delay but from way back on Friday at Wolfpack Mountain: Pax took off from the North end of Audubon Park at 0530 headed west along St Charles wrapping back around and ending up at the great circle courtyard for quick warmup:

    – Sidestradlehops; Self Love; Imperial Walkers; Peter Parkers

    Straight away to the mountain-garage – Pax headed up the mountain after some BLIMPS-planation: 5-10-15-20-25 with alternating Bear Crawl and Backward Jog up the parking garage

    – Rinse and Repeat the rest of the way up to the top Some Mary and an extra set of Side Stradlehops during another amazing NOLA sunrise

    Back down the stairs for a set of Dips on the benches Finally mosey back the circle…No not that circle the other circle…Mass confusion was averted as the flock made it back to the flag(less) pole in time for a final round of Bob Dole Tree Hugging and Smurf-Jacks (because why have thighs if you can’t make them burn).

    Counted off 30 strong with 1 FNG: Welcome Bobby Walsh; Just passing through aptly named ‘Layover’ Wrapped up with a thoroughly beatdown ball-o-man and then off to Coffe-teria at PJs

    Thanks for the great work gents!

    -Tubesteak