F3 New Orleans

Tag: Cowbell

  • The leadership principle of Humility

    HUMILITY
    hu·mil·i·ty
    /(h)yo͞oˈmilədē/

    Definition –  Not thinking less of yourself but thinking of yourself less

     

    When I saw the slot still open for the Q at the foundry on Tuesday, I had to sign up.  Especially since I told Walleye that I would bring the flag.  It might surprise you that this was my VQ at the Foundry so I had to make it good.  I was looking for inspiration while causing some perspiration and Mathlete suggested that I check out www.pushjerk.com.  A quick perusal of the website brought the pain this midday morning.

     

    WARMUP

    30 SSH x IC, 20 Hillbilly x IC, 15 Windmills and 10 arm circles (front and back).

     

    THE THANG

    A) 3 rounds / 3 minutes each round / 45 second rest

    7 SSH, 7 Mountain Climbers and 7 Jump Squats – AMRAP in the 3 minutes

    The goal was to at least get 6 rounds in the 3-minute time limit.  Mahatma Ice and Cowbell left the Q and the PAX in the dust!  Well done!

    Cool down with a quick 400 mosey to catch our breath.

    B) Next up was the Genuflect / Lt. Dan.  Instead of a 1 squat to 2 lunge ratio, we got down on our knees and got back up and coupled it with the lunge sequence.  Genuflect up to 7 and bear crawl back.

    C) Jack Webb

     

    MARY

    30 x IC Flutter Kick, 20 x IC LBC and 15 x IC Dying Cockroach.

    3 minutes of ‘Get on Up’ and 2 minutes of the Dying Worm (my core is still sore).

     

    CIRCLE OF TRUST

    For my inspiration, I told the story of Booker T. Washington and his character of humility.  Being leaders we are called to leave any pretense at the door and look to serve others.  Check out the story below.

    http://www.midnightangel308.com/real_lesson_in_humility_a.htm

    Countoff, Namerama and Prayers for Fracsac’s aunt dealing with cancer, Tool’s son Brady and all the special needs families and my employee who was diagnosed with moderate to severe Emphysema and can no longer work.  Thank you for the honor of leading!

     

     

  • King Cake Burnoff

    The carnival season was officially over come Ash Wednesday morning which meant it was time to start burning off the king cakes and beers.  The Q slot was empty and and so was the attendance at the virtual shovel flag as YHC jogged up.  Hopping we wouldn’t have a PAX of one at The Foundry, YHC waited for someone, anyone to help grind through a workout with.  Alas, at 5:31 two braves souls appeared and we quickly concocted a plan for the morning.  Here’s what went down:

    Cowbell to start things off:

    Mosey down Roosevelt Mall and veer off for COP:  SSH, Hill Billies, Peter Parkers, Imp Walkers, and one or two more??

    Mosey over to The Refinery for soem muscle building circuits:

    Round 1 – Pull Ups, Hanging Knee Ups, WWII Sit Ups x25 (timer)

    Round 2 – Dips, Burpees x10(timer), and something???

    Round 3 – Box Jumps, American Hammer, Bench Dips x30 (timer)

    Pass the mic to Tool for a mosey to the track.  Circle up for (4) 3 min rounds of an unnamed routine, I believe once referred to as “The Suck” workout:

    3 exercises (SSHx6, Squatsx6, Merkinsx6), as many rounds as possible in 3 minutes, followed by 1 minute of rest.  We cranked this out 4 times which definitely brought the sweat.

    Next up, some DJ style Mary:

    Flutter Kicks x20, Crunchy Frogs x20, LBC x20, Penguins x20.

    Back to base for a COT and call it a morning.  I’d venture to say a few slices of king cake were burned off during the workout.

    Tool

     

  • Solid!

    It was a beautiful morning for a SOLID workout.  DISCLAIMER, let’s mosey.  On the way to the Foundry we found some grass next to a pond to warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s head to the Foundry for three rounds:

    -WWII Sit-ups x 15 (the Timer)

    -Pull-ups

    -Dips

    -Rows

    Let’s mosey to the track for 1000m of Hades:

    -sprint 400m, walk 100m

    -sprint 200m, walk 100m

    -sprint 100m, walk 100m

    Back to the SF for some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    -Real Freddie Mercury’s x 20 IC

    -Wife Pleasers x 20 IC (I could swear I felt Rudy looking…)

    Countoff, Namerama, Announcements, Shoutouts, and a Prayer!

    It was a pleasure to lead my brothers!

  • 610 Stomp and Crawl

    YHC arrived at City Park to find 2 strangers in the gloom – My Pleasure (from Raleigh) and an FNG he brought with him.  Coming from Raleigh to bring an FNG to the stomp – NICE WORK!

    Today’s workout: 30 minute out-and-back along the bayou, meet at the track for some extra work.

    Smooth and Cowbell set the pace, and we managed to knock out 3.5 miles in 7:45 pace.  Thanks for pushing me guys.

    Back at the track, we circled up for:

    • SSH x25
    • Bear Crawl out (30-40 yards), Crab Walk back
    • Peter Parker x25
    • Walk Crab out, Crawl Bear back
    • IW x25
    • Sprint out, 20 Derkins, Sprint Back
    • Floyd Mayweather x25
    • Frog Jump out, Squat x20, Sprint Back

    Mosey back to the flag for some final Mary

    • Flutter Kick x25
    • Dolly x25

    Circle Up to introduce our FNG to the 2nd and 3rd Fs.  Named “Minnesota”, as he reported that as the original home of his wife before remembering that it wasn’t Minnesota, it was Kentucky.  Two states that sound like, look like, and are right next to each other.  Sorta.  Or not.  His “Minnesota Missus”….

    Gentlemen, thank you for the opportunity to lead!

  • Spartacus II – the Intro

    Eight men posted to Rock City excited to see the improvements to the perfect workout.  DISCLAIMER, let’s mosey…

    COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus II. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    Everybody take a break and have a seat in the People’s Chair…while seated, 20 rock curls IC. Let’s mosey back.

    A couple minutes of Mary:

    -LBC x 20 IC

    -Flutter Kicks x 20 IC

    -Penguins x 20 IC

    Mosey to the Virtual Flag for the COT.  Countoff, namerama, announcements, and a prayer.

    It was an honor to lead.  SYITG…

     

  • 610 Stomp#124

    Pacecar spent the last Stomp in the kennel while YHC was off celebrating the New Year in Texas, but she was not going to miss today. Somehow knowing it was Tuesday, Pacecar stuck to YHC like white on rice while YHC was getting ready. Arriving at the AO about two minutes early to a cruel discussion about how Georgia folded like a cheap suit to Saban’s squad, Pacecar gave JV a HELLO!
    Quick Disclaimer, as all veteran F3 Men here, then simple instructions, well sort of. Run 20 minutes out, turn around, and come back. Be back at the Flag for 0610, allowing 5 minutes of added fun.
    JV, Da Parish, Woz, Pacecar and YHC got to around Canal Street and turned around. Rudy, Triple Shift and Cowbell bolted well beyond that. Well done to all.
    Back at the flag, here’s what happened:
    Flutter Kicks IC x 15
    Tin Snips IC x 15
    American Hammer IC x 15
    Seal the deal with 15 Burpees OYO!

    COT

    Count off, name-o-rama.

    Intentions included those suffering from illness, with a special shout out to Shorty and his M, as she is expecting their 2.0 very soon, and both are down and out.

    Announcement:  Crazy Ivan with the Northshore Pax is coming up soon.  There should be additional info coming out, but last mumblechatter has it set for Saturday January 20th at 2100.  Da Parish is King of the Krewe of Lourdes, so join him at his Ball on January 27th, see details here

    Close with a prayer to the Sky Q.

    NMM

    The weather is nice this week, so get out and post.

     

     

  • Back To Work

    Pre Thang: YHC has been on IR/family duty since some time in September and has posted only a handful of times over the last few months… Feeling the need to do more than run has been overwhelming. Today in the 36 degree gloom at 05:20 the shovel flag was planted and the pax trickled into the AO. At 05:30 six of us took off. By the time we hit the warmup area we were 10 strong.

    The Thang: Warmup in front of TU: Low Slow Squat x 20, Plank Jack x 30, Imp Walker x 20, Mtn Climber x 30, Hillbilly x 20. Mosey to the Mtn.

    Line up shoulder to shoulder and lunge walk up the first incline, then run OYO to the top w stops on the church side for Squats x 25 and LU side for LBCs x25. Plank at the top.

    Six MOM at the top:  R Twist x 20, Flutterkick x 25, Dying Roach x 20, LBT x 25, Real Freddie x 20, High Dolly x 25.

    Slow Mosey down to DC quad benches. LLSU x20, sit ups w feet on bench x 25, RLSU x 20.

    Mosey back to the flag for Low Slow Squats x 20.

    *All group exercises done IC…

    COT w shoutout by YHC.

    Moleskin:  Great to be back out in the gloom. The camaraderie was missed as much as the workout. If you’re reading this and haven’t been out in a while, get up and get after it ASAP! There truly is no better feeling than a good workout with a like minded group of guys. It’s invigorarating to say the least and truly fulfilling to have the privilege to sharpen the iron with my F3 brothers. Thanks for the opportunity to lead

    Good Times!

    Roots

  • Rock ‘n’ Run

    The Pax showed up in good spirits on this beautiful Monday. Amnesty remarked what a cool August morning this was, with only a tepid 70% humidity. However, there was a bit of a stank in the air, “similar to the gutters of Hong Kong.” Ask JV about that one, apparently he knows the smell…

    Warm-up COP:

    • SSH x 20 IC
    • IW x 20 IC
    • Peter Parkers x 20 IC
    • Plank Jacks x 20 IC
    • Windmills x 20 IC
    • Arm Circles x 20 IC (10 forward, 10 backward)
    • J-Lo’s x 20 IC

    We grabbed our favorite rock, and moseyed over to the track for some rock circuit training. A simple circuit for a simple Monday.

    • Shoulder press x 20 IC
    • Curls x 20 IC
    • Rows x 20 IC
    • Low slow squats x 20 IC
    • Chest press x 20 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 15 IC
    • Curls x 15 IC
    • Rows x 15 IC
    • Low slow squats x 15 IC
    • Chest press x 15 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 10 IC
    • Curls x 10 IC
    • Rows x 10 IC
    • Low slow squats x 10 IC
    • Chest press x 10 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    Next we moseyed to the outfield of the softball field for some Mary.

    • LBC’s x 20 IC
    • Flutter kicks while holding rock overhead x 20 IC
    • Hello Dolly while holding rock overhead x 20 IC
    • American Hammer (without rock) x 20 IC
    • Crunchy frogs x 10 IC

    Return our beloved rocks to the pile, and run back to the flag. COT, name-o-rama, and a prayer for our country’s leadership. Thanks for letting me lead on this beautiful morning!

    Walleye