F3 New Orleans

Tag: Dax

  • 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.

  • Up, down and up again – from Sandbar

    YHC Cashbar,

    Warmup: (In Front of Tulane)
    30 Side Straddle Hop IC
    10 Merkins IC
    15 LBCs OYO
    10 Burpees OYO

    Workout: (Big Mountain)
    Run up 2 stories, go down stairs 1
    Floor 2: 10 Merks, 20 Squats, 30 LBCs
    Floor 3: 10 LBCs, 20 Merks, 30 Squats
    Floor 4: 10 Squats, 20 LBCs, 30 Merks
    Floor 5: 10 Burpees, 20 Lunges, 30 Big Boys
    (Skipped Floor 6 due to lack of an 8th Floor)
    Floor 7: 10 Big Boys, 20 Burpees, 30 Lunges, + Mary

    Run back to Flag:
    Count off
    Name-o-Rama
    Announcements
    Intentions

    Thanks for giving me the chance to Q,
    -Chashbar

  • 08.08 crazy 8’s – from Hokie

    13 Pax saw Old Hlory blowing in the wind… 10 old NOLA souls, Tacos (age 15) and two downrange (Cray Fish & Wood Rider)

    After disclaimer we started to the bottom of Canal with YHC starting the mosey with a prelude of the workout

    NOLA
    Aug 8th – Crazy 8’s – 8 reps each
    1. Shoulder Taps
    2. Star Toe Taps
    3. Jump Squats
    4. Honest Merkins
    5. Burpee’s
    6. Plank Jacks
    7. SSH
    8. 8 count body builder

    start on Lakefront Landry side with 8 Shoulder Taps
    Bernie up hill
    8 Star Toe Taps
    bear crawl across
    8 Jump Squats
    run down levy
    8 honest merkins
    lunge across
    8 burpees
    run up hill
    8 plank jacks
    crawl bear toward Mardi Fountain
    8 SSH
    Bernie down toward lake
    8 Eight Count body builder
    backwards lunge toward Landry’s

    Rinse n repeat

    At approx 0600 we made our way to the Lakefront to take in the view with one minute each of step ups & derkins

    mosey back to the flag for two minutes of stretching

  • By the numbers – from Hokie

    Renny Aug 08.04.24

    by the numbers
    14 Pax
    7 Teams of two
    7 Toys
    Thangs 1,2, & 3

    Warm-o-Rama:
    10 Tempo Merkins
    10 Grass Grabbers
    10 Abe Vigoda’s
    10 Little Baby Arm Circles Forward
    10 Little Baby Arm Circles Backward
    8 Big Arm Circles Forward
    4 BigArm Circles Backward

    The Thang 1
    DORA – Timer / Backwards
    100 Derkins
    200 Bobby Hurley’s
    300 Shoulder Taps

    Pax 1 starts exercise
    Pax 2 traverses to irrigation and bag with one of our 7 toys
    switch

    after each Pax used a “toy” on their mosey, teams move onto next “toy” for their next round

    our 7 toys were

    Sandy & Sweetness 60# sand bags
    Ball buster 53# sand bag
    Ball of Hell 80# sphere
    Charlie 25# chain
    Brick 1 & Brick 2 50# bricks

    if you was not yet available, do scapulars waiting on next toy

    The Thang 2 – KISS
    between each set, grab a toy and head to irrigation. if no toy available, or chosen, run backwards
    * 100 merkins
    * 90 squats
    * 80 merkins
    * 70 squats
    * 60 merkins
    * 50 squats
    *
    at 7:08 head to back of NOMA to start The Thang 3

    AMRAP 3
    10 Burpees
    10 Big Boi Sit-ups
    10 Bobby Hurleys
    AMRAP 3 minutes

    of course close with Sundays Mornings

  • 7 Strong @ The Mothership – from King Kong

    It’s been awhile since I made it back to the Mothership. Glad Catfish reached out and signed me up to Q. I had no excuse but to grab my passport and crossed that Parish line to a very far, far place called City Park.

    It was a humid, hot Saturday morning. By 6:30 a.m., I can see the glares coming off Gabby’s shiny head as he was waiting for us at the Canal Street PJ’s. Tclaps to couple pax who brought their weighted vests to the beatdown.

    We warmed up by the Peristyle with stretches, arm circles, Imperial Walkers, Hill Billies, SSHs, open gates, slow low squats, high knees, karaoke, and side hops. After our bodies were loosen up, we slowly Indian ran to NOMA.

    By the steps in front of NOMA, we did inclined merkins up each step all the way to the top. We did 20 Rocky Balboa’s in cadence and 15 right / left leg power ups by the fountain.
    I was looking for shade the entire workout. Instead of moving to the baseball field, we stayed in front of the fountain and did DORA 1, 2, 3 with 100 merkins, 200 SSHs, and 300 flutter kicks (one is one on the count). While one partner was doing those exercises, the other pax ran to a designated vehicle and back.

    After DORA, we Indian ran to the Baby Foundry. We did 5 pull ups, 10 alternate forward lunges, another 5 pull ups, 10 slow low squats, final 5 pull ups, and 10 alternate backward lunges. We left the Baby Foundry and headed to the Great Lawn.

    By the time we arrived to the Great Lawn, about 1/4 of the field had shade. And I know the Pax thanked me for hiding in that corner for the last set of exercises before meeting up with Mary. First, we bear crawled half of the field and back. Second, we duck walked half of the field and back. We finally finished off with burpee broad jumps half of the field.

    We headed back to where we started at the Peristyle with flutterkicks and Hello Dolly’s. We left Mary behind and finished the morning with stretches. Moseyed back to the flag with announcements and intentions.

    The Pax went to coffeeteria for some F2 fellowship. I am forever grateful knowing the Pax will always be there for me.

    King Kong

  • At the Intersection of Okwata and DMD – from Fracsac

    YHC showed up and planted a flag. 4 other Pax showed up including Dax, HIPAA, Squints, and Cheese Steak. A brief disclaimer was given and off we moseyed towards the fountain then circled up in front for a warmup where there was a serious plank-o-rama.

    Move to the fountain for double shots with Jack Webb at the Barre, which is ‘mericans followed by air presses in the people’s chair.

    Mosey to the top of the levee for disperse Indian run. Pax that sprints to the front call disperse and an exercise. Pax go down complete 3 of said exercises and then run back up levee.

    At the top of Canal is where YHC introduced the pax to my friend, DirtyMacDuece!
    – 4 rounds of 3 x 12 count exercises including arms, legs, and core. Each round ended in a run down across and up with a bear crawl across the newly paved walkway.

    No time for pull ups. I need to better manage time and our posterior chains.

    Back to the flag for 0615

    CoT

    NMM

    – I gave HIPAA some great advice today during the DMD. He should recommend more bear crawls to his patients. You’re welcome!
    – Thanks to Cheese Steak we all know where Wilson lives now. His M says he slept in, she didn’t seem eager to let us in to wake him up.

    Okwata is calling your name! Come check it out!

    SYITG

  • Making Progress on the Posterier Chain – from Triple Shift

    I hadn’t Q’d in sometime so when I was called out to lead the men of the Renaissance, I gladly stepped up. Ever since my first few workouts in 2014, I recognized that almost everyone in the F3 Nation is always doing some sort of vertical or horizontal press. Think overhead presses or Carolina Dry Docks and think Merkins. Ever since my first Red Hot Chili Pepper routine (20 decline merkins IC, 20 triceps dip IC, 20 Incline Merkins, and 20 Step Ups IC and then decrease to 15 reps, 10 reps and then 5 reps), I’ve been a little turned off on all the push type exercises. Well, that would change today.

    Warmarama – 10 LSS IC, 10 Arm Circles (forward and backward) IC, 10 Open the gate IC, 10 LS Merkins IC, 10 LS Parker Peters IC, and 10 LS Peter Parkers IC. Too much chatter and strange noises from Vagabond and Fracsac which almost threw me off my game.

    After the warmups farmers carry the dumbbells, kettlebells and sandbag and head to the foundry about a 1/3 mile away. I heard Wapner comment on the obvious that we would have to carry all the weights back to the starting point. Which I said, “That is the point of the workout.”

    THE THANG
    At the foundry, I told the PAX that we will work on the posterior chain so there would be a vertical pull (pull ups), a horizontal pull (2 handed body row or single arm bent over row), Bulgarian split squats (glutes), and then single leg deadlifts (hinge for glutes and hamstrings). After much chatter about the word posterior and other definitions that I threw out, I gave them instructions.

    5 pull ups
    10 two handed body rows or 10 single arm (each arm) bent over rows
    15 Bulgarian Split Squats each leg. The top of the back foot needs be flat behind you on a bench and the front foot need to be in front of the knee.
    20 single leg deadlifts with a weight in one hand.
    Hold a superman for the six
    I was hoping that we could do 5 rounds but only could muster 3 because of all the mumble chatter from the PAX and the form policing by me. Thumb War tried to hide by being far away, but I caught him.

    Head to the back of the museum for a 10 count Jackass Webb which is 10 burpees IC and 20 donkey kicks. Finish up with one Sunday Morning and head back to the flag with all the weights.

    I closed us out in a BOM (increased my testosterone) with a petition to God to give us the opportunities to be courageous, the opportunities to practice patience, the opportunities to lead our families and communities in humility. Thanks for all your thoughts and prayers with all the family drama and business challenges that I am going through! Praying that God’s will be done!

  • Ol’ dirty fünfzehn – from Vagabond

    Warmup

    Run to Wisner and back tree weave

    Three exercises: legs core arms – 15 each

    situp punches
    squats
    merkins

    American hammers
    Lunges
    derkins

    v ups
    Bobby Hurley
    Decline shoulder taps 2 is 1

    Bicycle crunches legs straight
    Bonnie Blair
    Push up with Nolan Ryan

    Pax choice

    Sunday mornings