To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.
Tag: Hawgcycle
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Attack the Dawn with Burpees and Happy Birthday Igor! – from Heisenberg
After some discussion about how to avoid car thefts we moseyed to the Peristyle for a warmup.
Warmup – OYO 10 Burpees, Pledge of Allegiance, IC IW x 20, OYO 4 Burpees, IC Grass Grabbers x 10, OYO 4 Burpees, IC Abe Vigoda x 10, OYO 4 Burpees, IC Arm Circles X10 Front X 10 Back, , OYO 4 Burpees, IC Plank Jacks x 10, Peter Parker x 10, Parker Peter x 10. Mosey to F3 Fountain for a breather, Mosey to Circle Garden OYO 4 Burpees, Mosey to Roosevelt* Mall
Route 66 – Starting at the first bench with 1 Burpee and running to next bench adding a burpee at each bench. At bench 7 we lunge walked between benches.
Hades – Mosey to the City Park Practice Track – Run 100, Jog 100, Run 200, Jog 200, Run 400, Jog 400
7×7 – Mosey back to Roosevelt Mall and head for the famous Tool Wall. At each bench we did 7 V-Ups for approximately 7 benches.
Tool Wall – with time running out we did IC 25 Calf Raises
COT – we were joined by Hawg, Rudy and El Guapo as they finished their 10 miler.Coffee at PJ’s on Canal – Be on the Lookout for a new CSAUP involving 5k repeats and roasted pigs and details the first ever NOLA hosted F3 Nation GTE Grow Run in 2023.
*Did you know Teddy Roosevelt was F3 material? President Theodore Roosevelt was known to be an advocate of physical fitness and regularly engaged in outdoor activities such as hiking and horseback riding. Even as president, he was active enough to put much younger people to shame. “While in the White House,” Roosevelt wrote, “I always tried to get a couple of hours’ exercise in the afternoons.” A couple hours a day! As president! The occasionally sore Theodore Roosevelt, who chose the “strenuous life”—playing tennis or taking cold swims in Rock Creek or the Potomac? Even when he was injured (for instance, he lost sight in one eye from a boxing incident while president. He as also the inspiration for the GoRuck 50 Mile Star Course. He reportedly encouraged members of the military to participate in long hikes to promote physical fitness and discipline. One famous example of this was in 1913, when Roosevelt led a group of soldiers on a “50-mile hike” from Washington, D.C. to Baltimore in just 20 hours. The hike was meant to demonstrate the importance of physical fitness and the need for soldiers to be in top condition. **
**Sourced from Discipline Is Destiny (The Stoic Virtues by Ryan Holiday) with an assist from ChatGPT
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Twelfth Day of Burpees – from Mayhem
Twelfth Day of Christmas – Three Kings Day
All exercises to be done in multiples of 3 or 12 in recognition of the dayConditions: Damp and 46 degrees
16 PAX strong for a VQ
Disclaimer and moseyWarmups (and the start of the whining):
12×2 SSH
12×2 Grass Grabbers
12 AbeVagoodas
12 Arm Circles
12 Reverse Arm Circles
12 Peter Parkers
12 Parker PetersRound of Circle Burps (17 burpees)
To the hill
Modified Burp Back Mountain
Backwards up the hill, forward down the hillRound 1
6x
9 burpees (54 burpees)
9 merkins
MaryRound 2
3x
6 burpees (18 burpees)
6 squats
MaryRound 3
3x
6 burpees (18 burpees)
6 SSH
MaryBurpee Merkin back to the flag (1 burpee)
Mission accomplished
Burpee total: 108 (divisible by both 3 and 12)COT
Proud to lead this group of men today
It’s my first and last VQ but won’t be my last Q -
A VQ Begins a New Year – from Pool Boy
Conditions: Wet and 58 degrees
5:27 am. With the football field and track completely flooded, I call an audible and change workout.
After quick disclaimer, mosey over to the rocks.Warmups:
Abe Vigoda
Arm circles – with clubbin included
Imperial Walkers
Side Straddle Hops
Peter Parkers
Mosey over to the parking lot by the gym after grabbing rock. Without rock, sprint to the gym:100 side straddle hops and then head back to the other end of the parking lot. Sprint to gym: 75 squats and back to parking lot. Sprint to gym: 50 merkins and back to parking lot. Sprint to gym: 25 calf raises and back to parking lot.
With rock over head, indian walk to the gym and back to end of parking lot.
Mosey over to soaked baseball field. Individual rock toss/throw from one side of the field and back.
Mosey back to the rocks for Coolorama:
Abe Vigoda, imperial walkers, side straddle hops, Big Boy Sit ups, Peter Parkers.
Mayhem with the anticipation of his first Q Friday jumped in with:
25x Flutter kicks
20x Hello Dolly’s
20x Tin Scissors
50 LBCs on your own
COT
Honored to lead today with first Q and appreciated everyone’s help.
Prayers for those in need and for a faith filled 2023. -
VQ at SCRUM – from CyberCajun
Well the backblast is only ***2*** days late..
Fortunately I was not late to my VQ! HawgCycle and I arrived early for some last minute pointers
Started off with some warmups:
– Side Straddle Hops x 10,
– Peter Parkers x10
– Imperial Walkers x 10
– Parker Peters x 10
– Moroccan night club x 15**Leg 1**
Running roughly 1/2 mile, stopping at every other light for– Merkins x 3
– Sit-ups x 6
– Side Straddle Hops x 9**Leg 2**
Stopping our run at the handy outdoor resistance machines – these things are really neat!
Rotated counter clockwise every 45 seconds and we completed 2 rotations of various upper body workouts including one triple station with PAX choice of pull-ups, dips, or MORE sit-ups in case Leg 1 was not ab-tastic enough**Leg 3**
Simple Mosey back to the flag, and some cooldowns. Low Slow Squats, Self Love, and some arm circles wrapped up the dayCOT and I prayed us out
Good Coffe at CC’s
Only **mild** heckles when I
1. Accidentally did Parker-Peters when I announced Peter-Parkers
2. Called out “In Cadence” after I’d just said we’d jog Leg 1 on our own and meet at the machines
3. Did not tell Frac he had PAX Choice at the triple machine and he did a set of sit-ups -
Special Ops – from Hawgcycle
Conditions: Partly Cloudy. 72 degrees. Humidity 92%. Wind 5 mph from the South
Pax: Boo, Buxton, Fast Tax, YHC, Hokie Don’t Call Me Pokie, Mayhem, Pool Party, PVC, Triple Shift
Arrived a few minutes early to find PVC warming up. I filled him in on the Special Ops Mission he would need to lead.
After giving the disclaimer I told Fast Tax and Triple to go with PVC. Given the look on Triple’s face, I’m pretty sure he believed he was getting the Black Tahoe. From his perspective it makes sense. I’m sure he feels he has been dangerously close for a while now. The Special Ops group headed right towards the Rock Pile. Boo, Buxton, Hoke, Mayhem, Pool Boy and YHC headed in the opposite direction.
Quick Mosey to the light pole on the south end of the park. Pretty sure I’ve never done a warm-up here. Hopefully Fast Tax will be glad to hear that I was mixing things up.
Warm Up:
YHC used the warm-up to let some of our newer members practice leading in Cadence:
• Pool Boy – SSH x 26
• Mayhem – Imperial Walkers x 15
• Buxton – Grass Grabbers x 15
• Pool Boy – Peter Parkers x 20
• Mayhem – Tempo Merkins x 20
• Buxton – Low Slow Squats x 20The Thang
Continued around the path headed east and then North to the first baseball field. Divided up into two groups of three. Pax 1 did pull-ups on the bleachers, Pax 2 did merkins, Pax 3 was the timer with 5 burpees. Rinse and Repeat.
Back to the path, headed north where we joined up with our 3 Special Ops friends. That took longer than expected. Maybe they ran into resistance. Did they have words with Rudy’s Caterer? She’s never accosted us before, but it’s possible that Triple Shift said something to set her off.
Triple Shift: Hey what are you doing?
Rudy’s Caterer: I’m walking. I walk here every day. 78 laps.
Triple Shift: Your form is all wrong. Look at your hips. They’re all out of alignment.
Rudy’s Caterer: I do this every day. I’m fine
Triple Shift: You won’t be. Keep doing this and you might not ever walk again.
Rudy’s Caterer: Hmmm….then I should do this now @$#%&#@!
At this point she jumps Triple, brings him to the ground and starts jumping repeatedly on his face as PVC and Fast Tax stand by in amusement.…Or maybe our Special Ops are just slow. At any rate they joined on the levee for Clock
Merkins
• 6 o’clock (feet toward the top of levee, head toward the bottom) x 10
• 9 o’clock x 10
• 12 o’clock x 7
• 2 o’clock x 6
• 4:30 x 6Continue our mosey around the track to the Hill. We had nine presents left to us by our Special Ops. I gave PVC very little instruction, but he did a good job (other than being slow as molasses). I was glad to see the variety of rocks and especially glad to that they brought Gibraltar.
11s – Start with 10 bench presses on the north side, carry the rock up and over to the south side and do a man-maker. Then 9 bench presses and 2 man-makers…..yadda, yadda, yadda…we did this for 10 minutes. YHC got to 5 bench presses and 6 man-makers.
At this point we had to hustle. YHC challenged the pax to get back to the rock pile before him. Boo succeeded. Drop of the rocks and Horses to the Stable back to the flag.
NMM
• Great job by Pool Boy, Mayhem, and Buxton during the warm-up. They all led like champs. Looking forward to some fresh Qs.
• The Bleacher pull-ups were fraught with danger.
• I concur with Hoke’s sentiments regarding the clock merkins.
• It’s not really 11s unless it involves burpees or man-makers. It’s also not 11s if you don’t finish. That’s on me.
• Don’t worry, Triple is as handsome as ever. His dust up with Rudy’s caterer left him none the worse.
• Guys pushed hard at the end. So good seeing guys with their hands on their knees or in surrender cobra when we finish. -
PLANK FLOATERS AND BALL BUSTERS – from Fast Tax
Twelve PAX rolled up to the Uptowner for a very humid and gloomy Game Day.
After dispensing with the disclaimer, we moseyed toward the rock pile, curiosity evident on the faces of the PAX…What does Fast Tax have in that bag?Warmups were a sprinkle of typical Uptowner fare: SSHs, Arm Circle variants, Imperial Walkers, and, not to be dissuaded, Crab Merkins.
Sufficiently warmed, YHC selected the fenced in baseball field for the debut of his new game. Amidst the eager anticipation of the PAX, YHC pulled a large balloon out of his big black ball bag and introduced Plank Floaters.
Plank Floaters begins with PAX forming a plank circle while one person hits the balloon into the air and immediately gets back into a plank position. The PAX to his right must jump up and hit the balloon back up, before it touches the ground, and get back in plank, with the cycle repeating around the circle. If the balloon hits the ground, everyone does 5 burpees and then play resumes. As is typical of YHC’s creations, this was a work in progress with a few mods made along the way (direction reverses after a save, 1 PAX in ready position, 3 burpees, etc.).
We headed to the kid’s playground picnic table for the next festivity of the morning –
BALL BUSTER.Ball Buster is a combination of Capture the Flag and Dodge Ball, except there are no boundaries. PAX form two teams. Each side has a blue ball (referred to as the Flag), which must be positioned at a pre-identified location on each team’s base and each PAX on the team is given one non-blue ball. The object is to steal the opposing sides blue ball (i.e. their flag) and bring it back to your base. The team scored against has to do three burpees.
Similar to dodge ball, PAX can use the ball to hit or “tag” an opposing player or block an incoming ball. If you are hit, or the person you are throwing at catches the ball, you have to immediately drop your ball and do two burpees or five merkins.
PAX can only hold one ball at a time. In order to pick up the flag, you must drop the ball if you are carrying one. You can pick up a tagged PAX’s ball and throw it away, but only after dropping your own.However, when carrying the opposing team’s flag, it can be strategically used as a regular ball to hit or tag an opposing player. If the opposing team retrieves their flag (b/c the carrier was hit and had to drop the ball), it must be brought or thrown back to base and placed in the same pre-identified spot. A player cannot just run around with the Flag in their possession.
Halfway through the game, the teams should switch sides – which we forgot to do…Having dispensed with the game rules, play commenced.
Team 1: Booboo, Colonial, Fast Tax, Logo, McGyver, Triple Shift
Team 2: Architect (FNG), Charmin, Cyber Cajun, Hawg Cycle, Mayhem, Pool Boy
What began as an even match quickly descended into a one sided game as Team 2 carried the day 5-3.At some point toward the end we were joined by Vagabond.
With time running out, we headed to COT for Name-o-rama, Naming of the FNG (Architect), announcements, intentions, and prayer.Thanks for the fellowship and allowing YHC the chance to engage his creative side!
SYITG!
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Roaming around The playground – from PVC
On a cool crisp yet foggy full moon lit 65 degree morning 8 PAX converged for a Bootcamp in the gloom
Warmorama: squats, Abe vigoda, grass grabbbers, imperial walkers, hill billies, arm circles, Peter Parker’s
Mosey to gym wall for balls to wall, calf raises, donkey kicks (2 sets)
Mosey to pavilion for dips, BBS, step ups (2 sets)
Mosey to hill for bear crawl up n over, flutter kicks, lunge up n over, bear crawl up n over, flutter kicks
Mosey to rock pile shoulder press, bench press, squats (2 sets)
Mosey to football field for Coolorama:
squats, Abe vigoda, grass grabbbers, imperial walkers, hill billiesCOT
FNG Buxton was named after I recognized his name from our childhood neighborhood where we grew up -
Complete the Circle – from PVC
Warmorama: Abe vigoda, Grass grabber, Side straddle hop, peter parker, imperial walker, squat arm circle
Mosey to rock pile, shoulder press, curls, bench press, squats (2 sets)
Mosey to pavilion, dips, BBS, step ups (2 sets)
Mosey to hill, bear crawl up n over, flutter kicks, beear crawl up n over, hillbillies (2 sets)
Mosey to wall, Balls to wall, donkey kicks, calf raises (2 sets)
Mosey to football fieldCoolorama: Abe vigoda, Grass grabber, Side straddle hop, peter parker, imperial walker, squat arm circle
COT
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Pole Dancing – from Rudy
8 HIM on the shores of the lake early in the morning. The weather was nowhere near as cold as YHC expected – so of course, no surprise to see JV in his tank top, making Hawg look absolutely overdressed in his typical shortsleeve shirt. YHC was bundled for a full winter day, as were Wilson and Cheese Steak. Not sure how Cheese Steak was able to move under all of those Brother Martin layers, but that’s on him…
YHC pulled the first backblast he could locate from his Okwata Q records – June, 2017. Appropriately titled “Leg Day at Okwata” – guess what we were gonna focus on this am?
Imitating the new hot Uptown workout, apparently popularized by Willie, the PAX began with speed walk (turn those hips!) to the top of the Levee. From there, a quick warmup of the usuals.
Thang 1: BLIMP ladder. 5 Burpees on top of the levee, run down for 5 BBSU, then run back up. Round 2: 5 Burpees, 10 Lunges, …. Keep adding through the rest of the I – M – P – S cycle.
Thang 2: Quadrophelia – the full 4 minutes worth!
People’s Lunge Walk along the top of the levee. We all lunge walk while the PAX from the back speed walks to the front. One cycle through got us to the House of Pain
Thang 3: 2 rotations of Step Ups, Squats, Pull Ups and a run up the levee with burpees at the top (our timer).
Thang 4: Calves needed some work. Run across the road to see if we could find someplace to do it – and Voila, a new Okwata exercise has been born. The Pole Dancers. Come on out to see and experience. The glory of 8 PAX pole dancing in the sunrise – a sight to behold!
Mosey back to the flag for some last rounds of Mary – including Wife Pleasers and Monkey Humpers.
COT – thank you, Frac, for sharing your story of learning patience from F3. May all of us learn from your example. And may we all be examples of patience to those around us.
