Overcast, 63 F, Feels like 63 F, Humidity 90%, Wind 8 mph
from the South
The Thang
27 Pax tried a new route today, crossed the Cabrini Bridge and then went over and back on the Wisner overpass. We ended up on the back side of the track and ran laps for the 6. Distance ended up being about 3.5 to get to the track.
NMM
T-claps to the Ruckers that got started at 4 am
and got in close to 8 miles – Hokie, Gideon, and Thumbwar
Good to see SFx this morning. He also rucked. Will rucking become a thing in NOLA?
I like that this route involves the Wisner
Bridge, but it’s a little short. Maybe
next time we do it we will add another small loop that involves the Bridge a
second time.
Since we do all this damn running anyway, we might as well see how we’re doing, right? There is some good research that suggests setting real goals and regularly tracking progress increases our chances for success. So let’s do it. Today: a 5k
Of course, there is also the matter of a beautiful hammer adorned in freedom and f3 stickers that we would like to hang on to. Perhaps the “men of the Wally run” or the weekend crew will actually bring it out to the Stomp for all to enjoy next time.
In no particular order, here are the times submitted to me and a list of the PAX who have not submitted a time yet, in the event they decide to:
Shuffles: 18:47
Briefs 24:57
High Rise 28:37
Jesus Juice 24:58
Rev Sox 26:06
Shorty: 25:24
Kuch: 24:55
Da Parish 29:56
Boo Boo 29:10
Belloq 24:05
Rudy 24:10
Catfish 21:20
Screwtop 22:07
Blowfish 28:30
Tool 28:30
Sheetrock 23:30
Tugboat 38:08 (3.04 miles)
Mahatma
War Eagle
Bongo
Breadsticks 22:07
Holygrove
Frac Sac
We will revisit this challenge post RRR and see if we got any faster.
Thanks, as always, for allowing me to lead a workout in a group full of leaders. – Kuch
It’s
been a little while since YHC Q’d the 610 Stomp, so it was time to bring back a
crowd pleaser: Good Morning Burpees!
14
Men stood ready to take on the challenge, including 1 FNG, courtesy of DaParish
EH!
The clock hit 0530, time to
give a disclaimer, then:
Simple Instructions: Run the traditional route and say Good
Morning to everyone you see (30 feet between groups). If they say Good Morning back, only do 5
Burpees. If they don’t say Good Morning….10
Burpees. If anyone pesters for a “Good Morning”
then 15 Burpees.
YHC probably picked a bad
morning for this, as there were few pedestrians out and about on such a cold
day. YHC and DaParish did not come
across anyone until on the way back, which accounted for around 30 burpees.
COT, Countoff, Name-o-rama, announcements,
intentions, closed with a prayer to the Sky Q…
On the eve of the gloom, the PAX reported that the tires
were still safe and “secure” outside of the Chamber of Horrors. YHC isn’t used to props that aren’t music or
costume related, so I was eager to use the tires on this 20th gloom
of 2020.
W/U
Side-straddle Hops IC x 20
Imperial Walkers IC x 20
Hill Billies IC x 20
Sun Gods IC x 10 x 10
J-Los IC x 10
The Thang
Fun with Tires – Split into groups of 2. 2 PAX will flip the big tire out 5 times each
and then back 5 times each (for a total of 10 for anyone counting). Meanwhile, the other PAX will do a routine of
10 Irkins, 20 Squats, 30 Rocky Balboas, 10 Dirkins, 20 Squats, 30 Rocky Balboas
on the smaller tires. Once the 2 PAX
flipping the large tire are finished, trade off with 2 of the PAX doing the routine. Repeat until all PAX have flipped the tire 10
times.
Mosey to the Amphitheater. When you get there, plank & wait or sweep
the six; you decide.
Birth Control (Routine created by YHC to
learn more about your fellow PAX) – From a line facing the hill. The 2 outermost PAX will Bear Crawl/Crawl
Bear up/down the hill. Meanwhile, all
other PAX will be holding a plank of their preference (High, Low, Left, Right, etc.)
Once both outer PAX have completed their BC/CB the PAX to the right will
shout the name & age of all his 2.0’s first. The entire PAX will do the amount of Merkins
for the ages of the 2.0s. Then the PAX
on the left. Once all merkins have been
completed, the next 2 PAX to the inside will go until all PAX have BC/CB and
shouted the names & ages of their 2.0s.
Mosey to the Greek Benches for Box Jumps &
Dips.
OYO 10 Box Jumps
IC 10 Dips
OYO 8 Box Jumps
IC 8 Dips
OYO 6 Box Jumps
IC 6 Dips
OYO 10 Box Jumps
IC 10 Dips
Mosey to the flag. When you arrive, plank &
wait or sweep the six.
In Tupelo, Mississippi, on January 8, 1935, in a two-room shotgun house in East Tupelo, then a separate municipality that some called the “roughest town in north Mississippi,” Elvis Aaron Presley was born. Times were hard in the U.S., especially in the South, when Elvis Presley entered this world. To be born poor then was not unusual. What was unusual about Elvis at his birth is that he was a twin. His twin brother, Jesse Garon, did not survive, making Elvis what is called today a “twin-less twin.”
W/U
SSH x 35
HB x 35
IW x 35
AC x 18, Reverse x 17
The Thang
Don’t Be Cruel
Burp & Merk to 10 Merkins
All Shook Up
Sit on your “throne” like Elvis and in COT style state your Hospital Name, F3 Name, & Favorite Elvis Song. Hold until the end of the COT. (Jailhouse Rock is the clear favorite among F3 PAX. I’m sure it had nothing to do with the fact that it was the first song mentioned).
We Can’t’ Go on Together with Suspicious Minds
Lunge Indian Run from track to road, then Indian
Run to NOMA
Find your twin Jesse Garon Presley for Dora 1-2-3
100 Merkins
200 Squats
300 LBCs
Indian Run back to the Flag.
Counterama, Namerama, COT. Happy Birthday Elvis!
Thank you for the opportunity to Lead, Thank you very much,
Late last week Kuch and I were contacted by Gideon asking for us to step in as Q’s for the initial beatdown throwdown at the newest AO The Chamber of Horrors. Our AO originators Gideon and Tool would be unavailable to Q so, as usual, Kuch and I stepped up. Gideon agreed to attend and offered to monitor the time so we would stay on track.
The agreement was that a brief 5 minute warm-up would commence. Then each Q would alternate 10 minute rounds of exercise for the remaining 40 minutes. The challenge was for each Q to come up with a challenging and creative beatdown and then the PAX would vote on a winner at the end. In order to avoid wasting time running all over UNO’s campus we agreed to centralize the location of our rounds. 16 PAX joined the 2 Q’s, disclaimer was given, sort of (sorry about that; my energy and desire to stay on time got the better of me), and off we went.
Warm up:
Mosey a lap around the parking lot and circle up.
SSH x 20 IC
Windmills x 10 IC
Arm circles fwd/rev x 10 each IC
Self love x 10 IC
Mountain climbers x 10 IC
Round 1 (High Rise):
T-claps to Gideon for helping me set up the baseball diamond prior to 5:30 and to Kuch for the cones and tape measure which allowed us to play some F3 Baseball. PAX divided into 4 teams (1 at each base) and would perform said exercise then perform another exercise in transition to the next base. Due to the numbers we split into 2 groups of 5 and 2 groups of 4. The goal was for each group to complete 150 reps of said exercise as a team and then rotate to the next base. It dawned on me quickly that the groups of 4 would be passed up and possibly create a log jam, not to mention each group member perform a good bit more reps than members of the 5-PAX groups, so it was announced that 4-PAX groups would complete 120 reps total instead.
Home plate: merkins then broad jump/bunny hop to first base
First base: squats then bear crawl to second base
Second base: shoulder taps (1 is 1) then crab walk to third base
Third base: lunges (1 is 1) then crawl bear to home plate
Round 2 (Kuch):
Prior to 5:30 several PAX assisted Kuch in moving our monster truck tire into position so T-claps to those men. Kuch then announced we would split into 3 groups of 6 and complete a rotating circuit for the allotted 10 minutes.
Group 1: Each PAX would flip the tire, jump through, and return to the back of the line until the tire had reached group 2. Then plank.
Group 2: Plank while group 1 flips tire. Then group 2 flips tire back to the start line where they would hand it off to group 3.
Group 3: While groups 1 and 2 do their thing, group 3 sprints to where group 2 is planking and back, then holds an Al Gore until the tire returns to the start line.
Each group would rotate through all 3 stations until Gideon called time. Once again T-claps to Gideon for setting up the cones for the next round while Kuch’s round was going on.
Round 3 (High Rise):
With cones set out 10 yards apart in a line, the same 3 groups of 6 PAX would perform Plank Hurdles. PAX #1 sprints 10 yards and then holds a plank. PAX #2 sprints to the 20 yard marker while hurdling PAX #1 in the process. PAX #3 hurdles PAX #1 and #2, etc. until all 6 PAX have hurdled and planked. Then PAX #1 hurdles all the way to the end, followed by PAX #2, etc. until all 6 PAX are at the last cone. Rinse and repeat back until Gideon calls time.
Round 4 (Kuch):
Shirts vs Skins soccer. Thanks again to Kuch for providing a light up soccer ball (or brick depending on where you kicked the ball). The soccer goals that are always at the field were moved into position, PAX was randomly split into 2 teams, and a very competitive match on the ant hill covered pitch commenced. A tightly fought match ended in a 1-1 draw until Gideon called time so as is the case in most soccer games, there were no winners.
Mosey back to the flag where the PAX voted YHC as the winner with the final tally being 11-7. It was then decided by Gideon that since I received 11 votes, Kuch then performed 11 burpees as today’s losing Q. Numerous other PAX joined in because that’s what we do at F3 (but not me since I won).
Count off, name-o-rama, announcements, intentions, sweaty ball of man. Once again it was a pleasure to lead the PAX. This was the second showdown between Kuch and I. The score is now tied at 1. We shall meet again.
“A poker run is an organized event in which participants, usually using motorcycles, all-terrain vehicles, boats, snowmobiles, horses, on foot or other means of transportation, must visit five to seven checkpoints, drawing a playing card at each one. “
YHC has previously over-estimated the PAX’s ability to listen to and understand directions. And YHC was afraid that this particular set of instructions was going to be beyond the attention span of the PAX. The PAX were warned that this was going to require attention. And all but Angie’s List seemed willing to give it a shot.
Quick warmup with some SSH (x31 – to celebrate 31 years since ND’s last National Championship. YHC promised this would be the only ND reference during the workout) and Windmills.
Then – PAX assume plank position while YHC explains the game. The more backtalk and sass, the longer we stay in plank position. Except Jingle Vader. JV apparently has some objection to Plank, so he stood in the Vertical Plank with arms crossed.
The Rules: there are 5 stations around the park. See the map. At each station there are some cards (playing cards) and a card (workout card). Each group picks a playing card, and the workout card tells you what to do (which exercise, how many reps).
Each team visits each of the stations, getting 5 cards. OK, there were other rules too. But I don’t need to go through them all here. The 3 teams (Hawg, King Kong and Bongo; Douille, Angie’s List, Jingle Vader; Catfish, Rudy, iHeart, Da Parish) each took off.
5 Stations with Legs, Planks, Merks, Abs, Burpees. Side note: drawing the Ace of Hearts and its 30 8 Count Body Builder reward kind of sucked. Thanks Catfish.
OK, its about 7:20 and everyone is back in the Great Lawn with 5 cards. Circle up for opportunities to replace cards.
Monkey Humpers: Do Monkey Humbers for longer than YHC, and your team can exchange a card. Rudy got to x40. Hawg, King Kong and Bongo tapped out after 2, and assumed the Al Gore position of shame.
Plank: Plank longer than Rudy and your team can exchange a card. Rudy got to about 90 seconds. Hawg, King Kong and Bongo tapped out after about 10 seconds.
Burpees: Everyone on your team get 10 burpees in less than a minute? Exchange 1 card. Hawg, King Kong and Bogo tapped out at exactly 9 burpees each.
NOTE: Everyone should have realized something by this point.
The Wager: Each team automatically antes 10 burpee. Winner does no burpee, losing teams pay the bet. Douille, Angie’s List and Jingle Vader call the lazy triplets at 25 Burpees. While Catfish et. al. ponder their move, Hawg announces the natural full house they pulled. Fortunately, that allowed Catfish et. al. to Fold and only pay a 15 burpee penalty.
Congrats to the winners who SWEAR they drew 3 7s and 2 10s blind.
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 Q sheet for The Stomp was mysteriously blank for this beautiful Tuesday morning. On Monday, YHC wondered why would such a popular beatdown did not have a Q — rain in the forecast (we all know Lakeview people can’t handle a little rain). So at 5:01 am, YHC took the Q, his first at the beloved 610 Stomp.
This Saturday morning is the Cresent City Fall Classic. YHC has always dreamed of running the Cresent City 10k from a timed coral. The fall classic and the St. Patty’s two-miler are the qualifiers for the 10k but YHC cannot attend either this year. So, why not make the entire Stomp crowd attempt to run qualify for the race at an F3 workout.
We mosey from the flag to the starting line. Along the way, we warmed up with high knees, butt kicks, carioca right, and carioca left.
At the starting line, the course was roughly explained. Runners were reminded that a CCC10k qualifying time was 22:00. With that disclaimer, we were off.
After passing Christian Brother’s the kind security guard told us that our route would need to be modified (darn VooDoo Fest). No worries we modify and move on.
At the conclusion of the run, a few things were determined.
The Pax determined that Shuffles probably qualified and no one else.
YHC discovered how his M feels when I don’t follow directions.
F3 is full of leaders and followers, both were on display today.
Amnesty plays by his own rules.
The park is safer than running down the bayou (except for that one part when I lead the Pax into the middle of Wisner).
Finished with Mary, stretching, and burpees.
COT
It is always a pleasure to lead. Thank you, gentlemen.
Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.
Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.
KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.
Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly
5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.
2nd set with DURACELL – FROM BATON ROUGE
Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.
THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:
Bonnie Blaires
Diamond Merks
Reverse Crunches aka Gaspumps
Bobby Hurleys
Merkin Toe Touches (need to incorporate this more in my Qs)
Freddie Mercs
RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.
STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.
You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.
Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.
After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!
After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!
Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!
So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!
