F3 New Orleans

Tag: Dax

  • Renaissance Run and Burp

    5 men gathered in the gloom to start their Sunday off right with the commitment to improve. YHC informed the Pax that the North Dakota State University Bison were once again crowned FCS National Champions with a commanding victory over the James Madison Dukes.  8 out of the last 9 years crowned National Champs pretty much solidifies the right to call the program a dynasty.  The Pac 12 will feel the wrath in September when the Oregon Ducks host the FCS National Champs for their opening game.    

    The clock hit 0600, time to give a disclaimer, then mosey to the field for:

    Warmup

    SSH IC x 31

    Abe Vigodas IC x 10

    Hillbilly’s IC x 10

    Arm Circles IC x 20

    10 Burpees OYO

    Bataan Death March
    Traditional Indian Run on the track around the lagoon, only thing added is the last Pax drops for 3 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes.

    Take the festival grounds track to the Foundry, continuing the Bataan Death March. 

    COP – Foundry

    Five Stations, 
    Station 1 – pull-ups AMRAP
    Station 2 – Big Boi Sit Ups AMRAP
    Station 3 – 90 Degree Flex Hang As Long As Possible

    Station 4 – Squats AMRAP 

    Station 5 – 4 Burpees, run to track, 4 Burpees and run back – Timer

    Rinse and Repeat – only make it 4 Burpees, then 5 Burpees at the track

    The first 8 Burpees were for the 8 National Championships, the final 9 were from the number of years it encompassed.

    Bataan Death March

    Take the route we came, back to NOMA.  YHC almost forgot about how we ended the Renaissance, thanks to Belloq for the reminder.  Continue the Indian Run to the backside of NOMA for some Sunday Mornings!  But first:

    Merkins IC x 10 (4-count)

    LBC’s IC x 20

    Crunchy Frog IC x 10

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press.  That’s one.  Complete 5 total, with an extra if you finish early!

    COT

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    Thanks for posting with me today, and way to kill it in the gloom this morning!

    100% attendance at Coffeteria!

    SYITG

    5 at the Renaissance

  • Hawgcycle’s Running New Year’s Eve

    The Thang

    Run as far as you can in 22:30 and then turn around and come back. The goal was to try and run farther than you ever have at the Stomp. Some accomplished that. Shuffles, who doesn’t have a watch, ran to where he always does, the other side of the bridge, and turned around. A few saw the top of the bridge for the first time. Kuch garnered 18 achievements on Strava. YHC earned one.

    Another year in the books. Here’s to continued acceleration in 2020.

  • King Cake Conditioning

    “If you get da baby, you gotta Q the next workout”

    January 5th is day of little significance, at least in all places outside of South Louisiana. For those of us fortunate enough to live in and around The Big Easy, it’s the last day that we, at least the purists, will have to hold out to the temptation of scarfing down a piece of king cake…..that’s cause the following day is King’s Day, aka Epiphany, when it becomes kosher to enjoy that tasty treat unique to our hometown. Plus it’s “officially” the end of the Christmas season making way for all things Mardi Gras! That being said, YHC thought it would be fitting to have a king cake conditioning theme for this morning’s Renaissance workout, focusing on cardio and core, in an effort to make room for the doughy goodness that is sure to plaque kitchens and break rooms throughout the region. Here’s how the morning went…

    Catfish was first PAX to arrive…t-claps for running there! Dax came on his bike…t-claps for biking there! Hokey drove up, despite a lingering knee ailment…t-claps for still posting! YHC had no pre-workout recognition other than having a rough game plan for the morning. Started things off with a warmup COP consisting of IW, AV, Toys Soldiers, PP, Side Lunges, and SSH.

    Then on to the meat and potatoes, or dough and cinnamon…

    51 days in Mardi Gras season this year, so that was our number of the day. Plan called for a total of 51 Burpees, 51 Big Boy Sit Ups IC, 51 Shoulder Taps IC, 51 Gas Pumps IC, 51 Box Cutters IC….and running approx 5.1 kilometers (3.17 miles). We broke up the run in 3 legs, stopping 3 times for 17 reps of each exercise. The moseying brought us throughout the park, structured so that the PAX that needed modification could do so.

    Ended up behind the museum for 2 rounds of obligatory “Sunday Mornings”, just to keep things kosher.

    Good times, great F2, ended with a COT and BOM. Perfect attendance at coffeeteria for deep conversation solving many of the world’s problems.

    Not many better ways to start a Sunday.

    Tool

  • Burpee Claus is coming to town

    Gentlemen, tis the holiday season, and we all know what that means; Burpee Claus is coming to town! So in honor of Burpee Claus and everything that he stands for (which is doing burpees), we did a traditional 6-10 Stomp this morning using the traditional Stomp route: the PAX ran for 6 minutes, then did 10 burpees for 1 minute (we did this 6 times, and then ultimately met back at the flag).

    T-claps to Hawg, Rev & War Eagle for running to the workout from Hawg’s house. I think they also aspired to run back to Hawg’s house as well once the beatdown was over, so they probably each logged 10+ miles this morning. T-claps also to Puddles, Amnesty’s dog, for joining us for the run.

    Once the beatdown was over, we did the count-off, name-o-rama, announcements, intentions & prayer. During announcements, Amnesty mentioned that he has a keg of F3 beer & that he will send some info out on Mumblechatter to let the PAX know when/where to meet if they would like to sample it. Mayhem & Holy Grove both had prayer intentions, so we concluded by lifting up their intentions, lifting up the unspoken intentions & then ultimately thanking the Sky Q for another day of F3 exercise & fellowship. Thanks for the opportunity to lead, fellas. I always enjoy it.

  • Back to the Basics

    Back to the Basics

    There is something special about the Sunday morning workouts. Maybe it’s about starting the week off right, or maybe it’s the opportunity to sweat with other dedicated men. Maybe it’s both. Regardless, YHC took the Q at the Renaissance this week to bring back the thing we all love to hate…..The Burpee.
    4 men committed to improving posted with a shovel flag planted in front of NOMA. There was discussions about LSU, Georgia, and Ohio State, but none of that mattered once the clock hit 0600. A brief disclaimer, and then……
    Mosey to the freshly cut grass area, really more of a 10 step mosey…..
    Warmup
    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20

    Mosey to the Foundry for Stations

    Round 1
    Dips, Step ups, knee ups, and 10 Burpees as the count

    Round 2
    Pull ups, Box Jumps, 90 degree flex hang, with sprint to the track 5 Burpees and Sprint back as the timer

    Rinse and Repeat both rounds for a total of 4 rounds, 2 of each.

    Mosey Back to NOMA

    Partner up for Mini Dora 123
    50 Burpees, 100 Merkins, 150 Squats
    Partner 1 starts exercise, partner 2 bunny hop up NOMA steps, 3 Burpees, run back down. Burpees on steps do not count toward the 50 cumulative!

    3 Minutes left, so YHC was going to do a little Mary, until Belloq asked, “No Sunday Mornings?” Silly Q!!! The Renaissance isn’t complete without Sunday Mornings!
    Mosey to closest wall of NOMA and complete 5 rounds OYO.
    10 Air Presses
    5 Donkey Kicks
    Last Donkey kick transitions into a Balls to the Wall with one merkin

    5 Rounds is no joke!

    Times up! Mosey back to the flag!

    COT
    Countoff, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.
    What a great way to kick off the week!

    SYITG

  • Renaissance for the recovery – Focus on Form not Reps!

    Post Half Marathon & GoRuck

    3 Pax gathered on the morning after several Pax ran the Half Marathon and 3 Pax did the GoRuck Light.

    Catfish did both the Half Marathon & the GoRuck Light and wisely chose to hand off this morning’s Q.

    After welcoming Dax to his 1st Renaissance and congratulations were extolled upon Fracsac for his half marathon we moseyed to start our 1st loop of the City Park NOMA entrance and BLIMPS after each loop.

    Ran a loop and did one minute of Burpees

    Ran a loop and did one minute of Lunges

    Ran a loop and did one minute of Imperial Walkers

    Ran a loop and did one minute of Merkins

    Ran a loop and did one minute of alternating Peter Parker’s and Parker Peters

    Ran our final loop and did one minute of low slow squats

    We then moseyed to the back of NOMA and introduced Dax to a deconstructed Sunday Morning (Chair position with 10 air presses, 5 mile kicks, balls to the wall and one hand press) in honor of Gideon and finished with one minute of Sunday Mornings.

    We closed with count, name-o-Rama and COT mentioning F2 event on 11.08.19 thanks to El Wire and lifting up prayers of gratitude for F3, half marathon success and GoRuck completion.

    This humbled member was grateful for the day to focus on form and Saunder 3.0 miles as your Q.

  • Bring in the lefty

    Over the weekend my fellow LVCC member, and unofficial F3 chauffeur, Screw Top was injured (not seriously) in a purely unavoidable pool incident in which he was emulating Odell Beckham Jr. Thankfully Kuch being the big man that he is volunteered to step up as replacement Q. Unfortunately it was determined on Tuesday afternoon that Kuch’s schedule would not allow him to Q. So your resident relief pitcher stepped in to clean up the mess. I scoured the F3 exicon for a solid routine and came across one that had a fitting name for me but also would somewhat put me out of my comfort zone.

    25 PAX gathered at our usual location for The Foundry on a typical hot, humid, windless morning. Disclaimer was given and off we went to the track.

    Warm Up (all exercises IC):

    • SSH x 20
    • Windmills x 10
    • Arm circles fwd/rev x 10 each
    • Grass grabbers x 15
    • Self love x 15

    Tha Thang:

    I found a routine on the exicon called The Cooper which was fitting for me since my youngest 2.0 is named Cooper, who also happened to turn 3 y.o. 4 days ago. The Cooper consists on running a lap around the track then performing 10 burpees, 10 squats, and 10 merkins. Then run a lap and follow with 9,9,9, etc. in descending order until completed.

    T-claps to Shuffles and Holygrove who absolutely killed it. Speaking for myself I still had over 2 laps plus exercises to go when they finished. As instructed (rather poorly) anyone who had finished all 10 rounds were to plank, perform the ISI squat, do some mary, or help sweep the 6. I apologize if I missed anyone deserving of T-claps.

    Around 6:10 I yelled for anyone who hadn’t completed all 10 rounds to circle up back at the start with the rest of the PAX for some mary. To keep in line of helping newer members get practice with leading workouts Mmmbop, Tug Boat, and Pop Tart stepped to each lead an exercise. T-claps to all 3 men.

    Mosey back to the flag. I explained to the PAX my reasoning for choosing this routine. I will never be the best distance runner, I will never be able to easily crank out merkins, and burpees are among my least favorite exercises. But I wanted to better myself in these areas and hopefully everyone that participated was able to do the same. Countoff, name-o-rama, announcements, sweat ball of man.

  • No Shorty, No Problem

    YHC arrived with a couple minutes to spare, looking forward to a classic Shorty beat down. What would Shorty deliver this day? Gassers? At 0629, it was evident the Shorty beat down would have to wait, for no better reason than “No Shorty.” The 10 Pax agreed that it wouldn’t be an issue. With that said, Two Yutes took the warm up, beginning with a brief disclaimer before a mosey to the Great Lawn. YHC May be off a bit on exactly what was done.

    SSH IC x 25
    Floyd Mayweathers x 20
    IW x 15
    Grass Grabbers x 10
    Arm Circles IC x 20
    peter Parker’s x 20

    YHC took the next part with a mosey to the fountain in front of NOMA.
    Dips IC x 15
    Mosey to the path around the Big Lagoon for Bataan Death March. Single column Indian Run where the last man drops for 3 Burpees then sprints to the front. Each Pax got an opportunity to experience the Burpees, so crossover to the festival grounds walking path and mosey to the Foundry for stations
    Station 1 – Run to bike path, do 10 Burpees and run back (timer)
    Station 2 – pull-ups AMRAP
    Station 3 – Big Boi Sit-ups AMRAP
    station 4 – Box jumps AMRAP
    station 5 – Low Plank

    Finish with a Fracsac classic
    Catalina Wine Mixers IC x 10

    Bongo steps up for the next part starting with a mosey back to the Great Lawn for some 11’s.
    Start with 10 Squats, Run across the lawn, 1 LBC, Run back across
    9-2, 8-3, 7-4, etc. Always totals 11.

    RevSox steps up and takes the final Q for the hour.
    Starting at the last palm tree of the Great Lawn, time to get our kicks on Route 66!
    If memory serves me right, it was lunge walks between trees and merkins at each tree, 1 at first, 2 at second, up to 11 totaling 66. I probably have the exercises wrong, but it’s the effort to remember that counts, or something like that.
    Finish with some Mary, then mosey back to the VSF.

    COT

    Count off, name-o-Rama, announcements, intentions, end with a prayer to the Sky Q.

    NMM

    During the Bataan the FNG was attacked by a fierce dog, leading to his naming. That fierce animal was somewhere between a wiener dog and a Maltese, no doubt a real killer! T- Claps to War Eagle for the EH.

    T-Claps to the Pax for stepping up and doing what was necessary to deliver a solid group beat down.

    SYITG







  • Competing in the only race that matters

    “Without change something sleeps inside us, and seldom awakens.” – Frank Herbert

    Saturday the Mothership and the Muscleship competed. A workout was drawn up, and the groups pushed themselves and their teammates to finish. It was like any other day. All paid the same price, and all got the same result: sleep, sweat, comfort were offered in return for change, improvement, fulfillment. This workout was different, but exactly the same; all competed, and all reaped the rewards.

    In this era of participation trophies and certificates of completion, it may sound trite to say there were no losers. You might even shake your head reading that sentence. In any competition, someone must win, and someone must lose.

    Everyday we compete against the forces that would detract from who and what we are: complacency, laziness, disengagement. Everyday, we take a step toward winning that battle when we rise early and trade in our warm comfortable bed for a chance to change, be better, seek fulfillment. Everyday is another step in winning the only race that matters. Everyday we take that step, we’ve taken a step toward victory.

    For one year now, minus some time on the shelf here and there, I’ve been taking that step. It starts off small enough – show up for some kind of workout out on a Saturday morning and be absolutely destroyed by Disclaimer. That’s how it started for me at least. It felt like the only thing I did right that day, one year ago, was show up. It definitely did not feel like a victory. But urged on by others, I showed up for a few more. And then a few more. And all of a sudden, I was showing up all the time. And things got a little clearer. And the fight became a bit easier. And I began to feel like I was winning it.

    And I’m not the only one. I watch you all improve daily. You inspire me. I watched Angie’s List crank out 25 pull-ups without stopping Saturday. While an accomplishment on its own, that’s not the crazy part. By his own admission, he could not do 1 when he started F3. How’s that for change?

    On Saturday I watched guys do extra to help those around them, not to win a competition. I watched slower guys move faster and faster guys push harder to help the slower guys. At any given workout, I’m the slow guy, the fast guy, or sometimes both at the same workout. But I’m not racing Douille (who I believe was first to finish in our group) or Catfish or Screwtop or any of the other guys who probably ran a faster mile than I could have while fresh. I’m racing against complacency, laziness, and comfort. We all are, and it’s the only race that matters. On Saturday, that battle was won by all.

    Thanks for a great year of helping me fight that battle daily. – Kuch

  • Dirty Dozen at the Mothership

    A post following the Tchoupitoulas Bar-A-Thon is never easy, but 3 committed Pax (Sogo, YHC and Heisenberg) made it to bring the total Pax to a dozen. With the clock hitting 0630, time for the brief disclaimer, and then a mosey to the Great Lawn for……

    Warmup

    SSH IC x 31
    Hillbillies IC x 20
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20

    Thang 1

    Dirty Mac Deuce…..
    Round 1
    Merkins IC x 12
    Squats IC x 12
    Flutter Kicks IC x 12
    Do a Lap around the Great Lawn

    Round 2
    Shoulder Taps IC x 12
    Lunges IC x 12
    Hello Dolly IC x 12
    Do a lap around the Great Lawn

    Round 3
    Floyd Mayweathers IC x 12
    Side Lunges IC x 12
    Dying Cockroach IC x 12
    Do a lap around the Great Lawn

    Round 4
    Diamond Merkins IC x 12
    Monkey Humpers IC x 12
    Tin Snips IC x 12
    Do a lap around the Great Lawn


    If anyone really knows this guy, you know that Catalina Wine Mixers usually make it into the DMD, but we were doing the exercises on the brick path, and YHC does not like the feel of elbows on brick. Knowing the Pax was itching to do this exercise, YHC moved the Pax to the grass where we performed Catalina Wine Mixers IC x 10. With the crowd back under control, time to mosey to the NOMA fountain.

    Thang 2
    Right leg step ups IC x 15
    Dips IC x 15
    Left Leg step ups IC x 15
    Derkins IC x 10

    Thang 3
    Mini Dora 1…2….3
    Count off, 1 and 3 partner up, 2 and 4, 5 and 7, etc.
    Burpees x 50
    Squats x 100
    LBC x 150
    1 Pax starts exercise, Pax 2 runs the circle around NOMA

    Thang 4
    Mosey to the Tree line for some “Embrace the Suck!”
    3 minutes of 6 x SSH, 6 x Merkins, 6 x Bobby Hurleys (over and over)
    During the exercise, Shorty recommended renaming the Bobby Hurleys to Zions. Shorty doesn’t post much and rarely has good ideas. At least he fixed one of those issues today……
    Rinse and Repeat for 3 minutes of 6 x SSH, 6 x merkins, and 6 x Zions!

    Mosey back to the VSF for the COT
    Announcements, Intentions, closed with prayer.

    NMM

    It looks like Smooth is leaving us soon with an awesome adventure to Spain! Good luck and come back and visit. Send us a photo of the shovel flag when you start the F3 there…..

    Speaking of shovel flags, where are they? Someone must has several in their trunk……..

    Glad to see Quick Draw back! Kotter!

    YHC got the selfie, minus Hawg and Dax. Thanks for posting with me today, and for allowing me to be part of such a great organization. Coffeteria after at Cafe Navarre was awesome as always!

    SYITG