Good morning racers. You’ve been training all year for the WisnerMan Triathlon-lon-lon-lon. This year’s course will consist of 3 different lengths, all of which you will participate, and up/over the dreaded Wisner Mountain-tain-tain-tain.
W/U
SSH x 30
IW x 15
HB x15
AC x 10 x 10
JL x 10
The Thang
First event is the Olympic Length, 5150m Triathlon; a 1500m Swim, 40km cycle, and 10km run. On your marks, get set, go!
IC The Swimmer x 15 (Using bricks in each hand the PAX performs the freestyle stroke.)
IC Freddy Mercury x 25
Run up/over Wisner Mountain w/ your bricks
Congrats athletes! Seeing how easy that was for some of you, you’re ready for the New Orleans Ironman 70.2; 1.2Mi Swim, 56Mi Cycle, 13.1Mi Run. On your marks, get set, go!
IC The Swimmer x 20
IC Freddy Mercury x 56
Run under/around/up/over Wisner Mountain w/ your bricks
What were you thinking athletes!? That was very difficult and you just don’t have the time with the kids, the business, and your socialite lifestyle to dedicate to that kind of training. From here on out, we’re only going to participate in the fast, fun, and followed by beer Sprint Triathlons, 1200m Swim, 20Mi Cycle, 5K run.
IC The Swimmer x 12
IC Freddy Mercury x 20
Sprint from the pavilion to Wisner Blvd & back.
You did it! You’re a WisnerMan. No, there’s no beer; it’s 6:15 in the morning, you lush. See you next time athlete!
…Daily practice raises the floor allowing for incremental gains. With daily practice bad days become less so and it has added benefit of raising the ceiling as well. It will keep you on a path of forward progress and builds a strong foundation so when you fall the floor is not that far.
Warm Up
SSH x18 Hillbillies x 14 Grass grabbers x 12 Toe touches x 12 One leg stretch – 30sec x 4 Self love Arm rotations x 10 (reverse) Shake wrists and feet
Heart rate: Burpee – 10 Peter Parker – 2 merkens up x 10
Exercise / F3 Relay Break into pax of 3 Set up 2 stations, 1st at 0 meters / 2nd at 200 meters Station 1 / Exercise 1 – 400 Cumulative Merkins Station 2 / Exercise 1 – 400 Cumulative Lungs Station 1 / Exercise 2 – 400 American Hammers Station 2 / Exercise 2 – 400 J-Lo’s Pax rotate one person at each station one person running between to relieve.
Another 610 Stomp in the books. According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot. T-claps to all for keeping The Stomp going strong!
Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown. Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance. This week we opted to mix it up the running a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year. Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.
Started off with a warmup mosey to the Festival Grounds track near The Foundry. Next a quick COP with IP, WM, and PP to make sure everyone was good and loose. Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles. T-claps to Mahatma for stomping on the pedal…that dude is a beast!
The PAX finished with the following times: Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??
From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind. High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching. Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed. We’ll do it again, once in July and August.
T-claps to the banged up PAX for still posting and getting in a beatdown.
T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.
T-claps to Snooze who has become a regular the past few weeks.
T-claps to all ten PAX who seemed to all push hard on the two mile run.
Rarajipari is a running game played by the Tarahumara people of the Copper Canyons region in Chihuahua, Mexico. Two teams of four or more run and kick a baseball-sized ball. The goal is to win, and not step on the ball and bite it in the process. I was first introduced to Rarajipari by Yankee at Wolfpack Mountain, and Hawg at the Mothership. We decided to bring it back to City Park.
7 men met at NOMA. Disclaimer given reminding of physical distancing. We ran a warm-up lap around NOMA.
Warm-up COP: SSH x 20 IC, Hill-billies x 20 IC, Grass-grabbers x 10 IC, Arm circles 10 forwards 10 backwards IC.
Next we moseyed to Wisner Mountain, stopping at several spots along the way. COP #1: LL step-ups x 15 IC, Dips x 15 IC, RL step-ups x 15 IC, Dips x 15 IC. COP #2: Peter-parker x 15 IC, Shoulder taps x 15 IC, Parker-peter x 15 IC, Merkins x 15 IC.
Wisner Mountain. At the bottom: Incline merkins x 10 IC, Dips x 10 IC. Sprint to the top of the mountain. At the top: Decline merkins x 10 IC. Mosey to the bottom for round-robin Mary: Box cutters x 20 IC, Dying cockroach x 20 IC, V-ups x 20 IC, American Hammer x 20 IC, Hello dolly x 20 IC, Wife-pleasers x 20 IC, LBC’s x 20 IC.
Rarajipari through City Park. After a disclaimer to be careful and not step on the ball or twist an ankle, YHC proceeded to step on the ball and almost bust my a$$. Luckily no one got hurt. We split into 2 teams, with Rarajipari back to NOMA. We took a short tour of City Park, running past Pan Am stadium, down Zachary Taylor drive, turning to go under the 610 underpass, pausing for calf-raises x 20 IC and monkey-jumpers x 20 IC, and continuing down Henry Thomas drive back to NOMA.
COT: Count-off, name-o-rama, announcements, intentions, and a prayer. Thanks for allowing me to lead.
The Q Sheet has been updated and there is plenty of room to Q Okwata. Join us at the “Wide Water”. Today we reminisced on some of the “Best Of’s” to ever grace the Lakefront Sunrise.
W/U
Mosey around the fountain > Butt Kicks > Karaoke > High Knees > Karaoke
SSH x 25
IW x 25
AC x 10 x 10
MC x 20
JL x 10
The Thang(s)
H8 (2-3 Laps) – 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)
Top 40 – Exercise is 4 sets, 10 reps, alternate sides of the levee for each set. The exercise chosen was for the originator of the Top 40, Irish Jackasses.
Murph – 10 Pull Ups, 20 Merkins, 30 Squats; run a lap up & down the levee. Complete as many rounds as possible in 10 minutes.
Mary at the flag – Crunchy Frogs, Dying Cockroaches, LBCs
Couterama, Namerama, Naming of the FNG (another Chalmation!), COT
Lovely day with 10 PAX at city park as we continue to re-commence with our regular F3 workouts: Bongo, Gabby, Hokie Pokie, Belloq, Beignet, Da Parish, Tool, Heisenberg, Rudy, Catfish (Q).
Started on the Great Lawn with Abe Vigoda, Grass Grabbers, and Arm Circles to get stretched. Broke a sweat with side straddle hop, some deep lunges, and 8-count bodybuilders.
Moved to faces for Plank Jacks, Peter Parker Peters, and Mountain Climbers. Rounded out the warmup with 8-count bodybuilders.
Moved to the Great Lawn treeline, partnered up for BOMBS (modified with V-ups instead of Big Boys Situps, and Jump squats instead of squats). Count was cumulative (w/ partner) 50 burpees, 100 overhead claps, 150 merkins, 100 v-ups, 50 jump squats. One partner did exercises while other ran to end of field, did one burpee, and ran back.
Moved over to peristyle for a “column conveyor”: hand stand on columns in a line, last person in the line bear crawls to the front (like an indian run). Did one brutal round, then a few handstand presses. Grabbed a bench for dips, then calf raises at the columns, then donkey kicks on the columns, then box jumps.
For the end, busted out the F3 deck and did some Card battle. Each person got a card, paired up with someone else. Cards were shown, higher card was the exercise, with the combined #s the number of reps.
Renaissance comes from the French word renaissance, from re- ‘back, again’ + naissance ‘birth’ (from Latin nascentia, from nasci ‘be born’). Since our temporary hiatus from public posting, F3 is now blowing & going in small, socially distant, workout groups. We are in the Renaissance of F3 and what better way to celebrate my 37th day of birth than Qing the Renaissance.
Disclaimer – “Welcome to F3. My name is Da Parish, and I’m probably still drunk”
The Thang
Burpees – 10 on your own
Imperial Walkers x 37
Run around the Museum
Time to do 10 more Burpees
Hillbillies x 37
Derkins x 10
Ascending Merkins x 10
Derkins x 10
Ascending Merkins x 10
Derkins x 7
Ascending Merkins x 10
Derkins x 10
Ascending Merkins x 7
Y not do 10 more burpees
Line up on the tree line at Tree 0. In a suicide format, run to tree 1 and back to tree 0 and perform 1 rep of the exercise chosen by the PAX. Then run to tree 2 and back to tree 0 and perform 2 reps of the exercise chosen by the pax. Then to tree 3 and so on until completing all of the trees or time runs out.
8 Count Body Builder
Burpees
Crunchy Frogs
Catalina Wine Mixer
Flutter Kick?
I forget the other 3 (this is why a BB should be written immediately)
With 5 minutes remaining, head to the back of NOMA for 5 Sunday Mornings. 1 Sunday Morning consist of….
A wall sit w/ 10 over head claps
5 Donkey Kicks
On the 5th donkey kick hold a Balls To The Wall
1 Shoulder Press
Count, Namerama, Announcements, COT
Thank you F3 for surviving the Great Quarentine of 2020 and I can’t way to see all of your faces in the gloom.
Something has been going on in the last couple months that just doesn’t seem right. I haven’t had proper care for much longer than that, but at least I have good company every week, that is until sometime mid-March. You see, there is this awesome group of Men that make me feel like I have purpose. They don’t just sit on me or leave trash all over me. They really care. Not like that so called “groundskeeper” that doesn’t know anything about grass. I’m only about 10 years old, so I’m still trying to figure things out.
I’m sorry, let me introduce myself! I’m the Great Lawn, and I was shown some serious Respect this last Saturday, 16 May. It’s been rare to see these fine Men gather here as of late, except for F3 Fest, which was a total blast by the way! That guy Tool really knows how to throw a party….
The one they call Fracsac gave a disclaimer, had the men count off and remember the numbers, and then brought all 12 Men to my domain Saturday morning in what he referred to as a Phase 1 celebration. I guess that means F3 is back, which is awesome. I missed these Men. Well most of them anyways. I try not to play favorites, but have you met that Rudy guy? But I digress……
There was a warmup:
SSH IC x 50 – wait a minute….Why more than 31? I’m confused
IW x 20 IC
GG IC x 10
AC IC x 20
PP IC x 20
Then they moseyed to one side of me for the first Routine:
Blimps – Starting on one side, do an exercise, run to the other side of me, do the next exercise, then run back. You get it, right?
Burpees x 10
Lunges x 10
IW x 15
‘mericans x 20
Plank Jacks x 25
Squats x 30
Then he had then split up by even and odd numbers, using the count off from the disclaimer. It was a real disaster, but so was the Routine:
Start at each corner…..it was so bad, we’ll just say they did Burpees x 10, and 8 count body builders IC x 10. Probably something else too, but we just need to get past this one. I thought this Q was educated……
Mosey back to one of the corners for next Awesome Routine:
DirtyMacDeuce!
Round 1
‘mericans x 12
Squats x 12
Bigboi situps x 12
Run a lap around me
Round 2
Shoulder Taps x 12
LBC’s x 12
Lunges x 12
Run a lap around me
Round 3
Floyd Mayweathers x 12
Bonnie Blairs x 12
Freddie Mercury x 12
Run a lap
Round 4
Cataline wine mixers x 12
Jump squats x 12
LBT’s x 12
Run a lap
The next Routine was a test of mental fortitude:
Spoiler alert, it didn’t go well
The Q would ask for 2 numbers from the pax. One was for the number of SSH IC, the other was for SSH in silence, ending in unison with the Q. A failure would result in a penalty.
After 4 rounds of 10 penalty burpees, the Q called it. But on the bright side, the Pax got to do 40 more burpees! Good times!
Finished with some Mary.
Ended with a COT
I overheard some new Respect from the Pax, apparently the one they call Fracsac turned 50! Wow, how did that happen?
That must have been a real downer to turn 50 during a pandemic. As it turns out, that guy had a pretty awesome day. After enjoying some coffeteria at the re-opened Café Navarre, several of the Pax surprised him with a drive by birthday and visit! What an awesome organization F3 is! I wish I could get up and join them. Maybe someone will put some good grass on me……
SYITG
Coffeteria at Cafe NavarreBirthday Drive ByBirthday Ride ByAwesome F2 Surprise
Run for 6 minutes ~ Stop for 10 pushups… Run 2nd 6 minutes ~ Stop for 10 pushups~~~ Turn around and repeat on way back to practice track ~~ 40 pushups for Kuch’s 40th birthday but he was in the office working early for a big deposition so he didn’t even know.
The Thang ~ Part 2
Run hard 100m, Jog 300 meters… stop and do 10 push ups ~ Run 200, jog 200, 10 more push ups… run 300, jog 100, 10 more push ups… run 400 and do 10 more push ups…. ~~ that’s 40 pushups for Kuch’s 40th birthday but he was in the office working early for a big deposition so he didn’t even know.
For the overachievers ~ There was a part 3
Run 800, 10 push ups… run 1200, 10 pushups, run 1600, 10 push ups, run 200 with 10 more pushups
