F3 New Orleans

Tag: Hawgcycle

  • 2019 Rock City Review

    Conditions:  A cool 50 degrees and clear.  Dark.

    For our last 2019 Rock City we looked back on the year that was.

    Warm-up

    We hit the most popular RC warm-up exercises of 2019 according to those that write backblasts:

    • SSH x 19 – Still the popular starter.  We did 19 for the year 2019.
    • Hillbillies x 20 – A surprising replacement of the customary IWs.  Hillbillies seem wildly popular at RC.  We did 20 because I forgot to stop at 19
    • Grass Grabbers x 19 – I’m sure the popularity is based on the name.  The clap at the end feels silly, but it doesn’t keep us from doing them. 
    •  Windmills (aka Abe Vigodas) x 10 – Lots of Qs find these to be a warm-up staple, but you will have to do them prior to 5:30 anytime Spartacus is on the schedule. 

    A Sea of Crimson

    Our first Rock City Workout of 2019 happened on July 7th.  That just happened to be the day of the College Football National Championship.  War Eagle must have been feeling good that morning as he delivered a brutal beatdown, on par with the beating his Crimson Tide took later that night. 

    We paired up for a quasi-dora with the following exercises:

    • 250 curls
    • 200 squats
    • 150 rows
    • 100 shoulder presses
    • 50 burpees

    While pax #1 did the exercise, pax #2 ran 40 yards and back.

    Iron Pax

    This morning we paid tribute to the Iron Pax workouts of 2019 by reenacting Week Zero.  This time we did one round instead of six and we did the reps together. 

    • 24 squats
    • 24 merkins
    • 24 Lunges in cadence
    • 400 meter run

    Sgt. Bovia Tribute

    We saved my favorite Rock City Workout of the year for last.  It was the tribute Boo-Boo Qd for Marine Sgt. Joey Bovia.  Sgt. Bovia was killed in Afghanistan on August 31, 2010.  The Tribute consisted of 31 reps of 8 different exercises.  This morning, we did as many as we could in the allotted time.

    • 31 merkins
    • 31 Big Boy Sit-ups
    • 31 Squats
    • 31 Push Presses

    Time ran out before the 31 burpees.  We brought our rocks back to the pile and moseyed to the flag for the COT.

    NMM

    • Smallest numbers at Rock City all year. 
    • The 5 guys that posted were there to work though.  We made it through a lot more than I thought we would.  I honestly expected that I would have to cut the Iron Pax or Bovia workout, but that was not the case.
    • Looking back on the National Championship themed workout that started the year, who would have thought that LSU would be playing those same Clemson Tigers for the Natty after the 2019 season. And who could have forecast the Alabama program falling off the face of the earth like they did.  I don’t even think they made a bowl game this year.  Seems like the end of an era.

  • Man Card Renewal at The Stomp

    When you wake up, think about winning the day.  -Drew Brees

    This week’s Stomp was attended by 6 PAX who braved the cold, wind, and misting rain to validate their man card whilst getting their Tuesday fix of running and the like.  On the heels of the Saints’ Monday night win along with Brees setting yet another record, YHC figured we’d strive to carry that momentum into the workout….strive to put in the work like #9 does.  T-claps to Breadsticks for being the first one at the stomp after being in the dome hours earlier.  And t-claps to Hawg for running 3.5 miles to the AO….and later running home.  Here’s what we did:

    The Thang:  We ran the normal bayou route out and back for 30 min.  The group managed to stay together for the first 1.5 miles and enjoyed some good F2…recap of Drew Brees’ record and hard work put in to get there…Joe Burrow’s zero to hero story….and some other chatter before drifting apart into a few varied paced groups and getting in some more F2.

    Once back we paid homage to the roots of the 610 Stomp by partnering up at the Roosevelt Mall circle for some speedwork and burpees.  PAX #1 runs/sprints (faster than “mosey pace”) the circle while PAX #2 does 6 burpees followed by a quick breather before tagging off.  Rinse and repeat until each group completed 10 laps and 10 rounds of 6 burpees.  Then a min or two of stretching before time expired.  

    COT and BOM to cap things off.  Thanks to the PAX for posting in subpar conditions and making the most of an otherwise dreary morning. 

     
    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.

  • Poker Run

    Its the game all the new cool kids are playing.

    “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.

    Thanks all for giving this a shot!

  • 5 Card Studs

    Conditions:  Dry, 48 degrees

    Warm-up:  Jog to the Rock Pile; SSH x 20; Peter Parkers x 20; Low Slow Squats x 20; Parker Peters x 20; Windmills x 10; Dying Cockroaches x 20; Arm Circles x 20; 8-count Body Builders x 12

    The Thang:

    Grab a Rock and Circle Up for a progression of Shoulder Presses, Curls, Rows, and Squats.  10 reps the first round, straight into 8 reps the 2nd round, then 6, 4, and 2.  No breaks to put down the rock.

    Take your rocks to the track for some Poker.

    Prior to the workout, the Bogé helped me strategically place a bench roughly 30 yards from the end line.  We divided up into 4 teams of 3.  One man bear crawled to the bench, retrieved a playing card from the deck and jogged back to his team, this continued until each team had a hand of 5 cards.  While one team member was bear crawling to get the next card, the other two team members performed 20 perfect merkins and planked.    

    5 Card Stud-ish – Each team was allowed to discard one card and draw again.  That way everyone got to bear crawl twice.  Each team could fold or play.  The penalty for folding was 10 burpees.  The penalty for playing and losing was 15 burpees.  Tua, Hand Grenada, and Scantron won the first hand with three of a kind (Jokers wild).  They shuffled the deck while the rest of us did burpees.

    5 Card Draw – Hand is dealt with bear crawls again.  This time rock chest presses in lieu of merkins.  As many as you can until the bear returns.  Each team was allowed to discard as many cards as they like, with a penalty of 5 eight count body builders for each discard.  Each team member ran to the bench, discarded, paid the penalty, drew to a full hand and ran back.  Same penalties for folding and losing.  Rudy, Tanner, and the Undertaker won with a straight. 

    Grab the rocks and head back to the rock pile and on to the flag for COT.

    NMM

    • Not sure that Marlin checked the weather.  He looked underdressed for temps in the 40s.  Looked like he had no more than 3 layers on. 
    • Scantron made up for Marlin’s lack of clothing. 
    • Kenna Brah was appropriately shamed for being late, but Marlin not so much.
    • I was 100% positive that Hand Grenada, Tua, and Scantron were going to stack the deck after their first victory.  I was ashamed of myself after seeing how bad their second hand was. 
    • I blame my mistrust of Hand Grenada on my raising.  Being from Arkansas, you develop a superiority complex and automatically think you’ve been cheated if someone from Mississippi beats you.  The fact that we are 49th in every meaningful ranking is ingrained in us from an early age and celebrated at every opportunity.  Hopefully time spent with Hand Grenada will chip away at this deep rooted prejudice. 
    • If you enjoyed the Round of Poker, go to the Mothership on Saturday.  It’s likely Rudy will steal my idea. 

  • My Qs are Impetuous

    Conditions:  70 and light rain

    Our curiosity had us gather near some type of Rock ‘n Roll Series race starting at the Peristyle.  Triple Shift said it started at 6:30. I think he was trying to get a free t-shirt and some post race pastries.  YHC gave a well thought out disclaimer and we headed toward NOMA

    The Thang

    In the aforementioned disclaimer, YHC had warned the pax that we would attempt to get in some miles and that if a pax member was not interested in running miles they could peel off and join the Muscleship.  Apparently the Mothership pax came ready to run. 

    Warm-up:  Hillbillies x 20; Low slow squats x 20; Merkins (IC) x 10; BTW

    Foundry: The Democratic Convention – Pax 1 with a Bernies Sanders; Pax 2 holds Al Gore.  Flapjack when Pax 1 falls off the monkey bars.  Did roughly 3 rounds

    Football Field:  Ten rounds of Tyson – Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards.

    • Round 1 – Burpees
    • Round 2 – Jump Squats
    • Round 3 – Diamond Merkins
    • Round 4 – Dying Cockroach
    • Round 5 – Sumo Squats
    • Round 6 – Wide Merkins
    • Round 7 – LBT
    • Round 8 – Bonnie Blairs
    • Round 9 – Carolina Dry Docks
    • Round 10 – 8 Count Body Builders

    Hustle back to flag

    NMM

    • A lot of talk about the blistering 9:30 minute mosey pace we started with. My reputation for speed precedes me.
    • BTW was NSFW
    • All agreed that the greatness of the football field we used for 10 Rounds of Tyson was well worth the long run to get there (and back).
    • Ten Rounds of Tyson was introduced at the F3 NOLA launch by Chung-Li.  We did 5 rounds that day I think.  To my knowledge this was the first time that the full 10 rounds were completed in NOLA
    • I was afraid that some pax might quit on me if I called out burpees for Round 10.  The Body Builders were well received. 

  • Delayed Mountain Time

    Apologies for the delay but from way back on Friday at Wolfpack Mountain: Pax took off from the North end of Audubon Park at 0530 headed west along St Charles wrapping back around and ending up at the great circle courtyard for quick warmup:

    – Sidestradlehops; Self Love; Imperial Walkers; Peter Parkers

    Straight away to the mountain-garage – Pax headed up the mountain after some BLIMPS-planation: 5-10-15-20-25 with alternating Bear Crawl and Backward Jog up the parking garage

    – Rinse and Repeat the rest of the way up to the top Some Mary and an extra set of Side Stradlehops during another amazing NOLA sunrise

    Back down the stairs for a set of Dips on the benches Finally mosey back the circle…No not that circle the other circle…Mass confusion was averted as the flock made it back to the flag(less) pole in time for a final round of Bob Dole Tree Hugging and Smurf-Jacks (because why have thighs if you can’t make them burn).

    Counted off 30 strong with 1 FNG: Welcome Bobby Walsh; Just passing through aptly named ‘Layover’ Wrapped up with a thoroughly beatdown ball-o-man and then off to Coffe-teria at PJs

    Thanks for the great work gents!

    -Tubesteak

  • Born in the Shadows

    9/16/19 – Mothership

    Another Saturday morning, another Friday Night decision to choose the gloom over old habits.  

    A warm and inviting morning of about 40deg met the pax and everyone loved it. Greetings and disclaimer, mosey to the peristyle for warmups.

    WARMUP

    Mix of arm circles, grass grabbers, squats, round robin merkins (all pax holds plank while each pumps out 10 merkins in succession, complete the circle). 

    THE THANG

    Mosey to the base of Roosevelt Mall. Using the concrete benches – 10 box jumps, run to next, 10 incline merkins, all the way up mall. Plank for 6 at the practice track. 

    Practice Track – Partner up. Catch me if you can, one lap. 
    Keep your partner – double up with another set of pax partners. (we had 10 total pax, evenly split to two lines of 5, do not recommend going over 5) The exercise is Bear Crawl Inch worm. Make two lines in plank position, hands lining up behind feet of pax in front of you.  Pax at rear bear crawls to front of line, holds plank, next pax at rear bear crawls to front, holds plank… keep going. Half the football field. Cause why not. 

    Count to 20 for a breather (quickly). Back to your original partner. 200 squats. Set of 20 while partner holds a tree (Al Gore). 

    Mosey, listen to the mumblechatter, recalibrate, make a democratic decision to take the long way. All will celebrate. Back to the great lawn.  Tclaps to Triple shift who led some mary while six was swept. 

    Great lawn for 11s.  LBCs and Bonnie blairs across the lawn. Finished exactly on time. Mosey to flag, circle up. 

    Thanks to whoever tracked, we ran 3.6 miles with the workout. Tclaps to all. I didn’t exactly intend on it being quite so long… oops. We did some serious work. So for those who completed all the above… Respect. 

    THE NOTE

    A special huge shout out to F3 Kansas City!

    YHC was out in Kansas City for work this week and it’s worth mentioning how re-energizing it is to visit another outfit.  When I reached out, their lead, Blistex, went out of his way to organize with other pax.  Someone went out of their way to give me a ride from the hotel to beatdown, and some one else covered me for the ride back – every morning!  Just awesome that the beatdown means so much and the spirit of F3 would connect people to go so out of their way, for a stranger, to workout on a freezing cold morning, in the gloom. I mean how totally weird, and awesome is that?? I hope we NOLA Pax are representing ourselves and treating our visiting brothers even half as well. 

    Our F3 brothers founded their pax just in April of this year and they are already big enough to be holding steady AO’s 6 days a week.  Their push and their attitude was great to see and a solid reminder of just how needed, beneficial, and empowering F3 nation is. You’re not just showing up for yourself, even though that’s how it starts.  Once your life vest is on and you’re hooked, you’re showing up for the next man. For your neighbor. For some one who needs this just as much as you, but hasn’t started yet. 

    Speaking with one of the KC founders – Tapps (a great example of the F3 spirit) – he talked about how just like when you’re born in the hospital, you don’t get to chose your name, when you’re born in F3 you don’t get to chose your name.  You earn it by showing up and going through the pain of birth (or beatdown) and getting named by your new F3 family. So we are all born in the shadows, in the gloom. That’s the start of the new us, committed to being a little bit better, every day. 

    Thanks for the F3 community. Thanks for letting me lead. Thanks to the gloom. 

  • Ants on the Mountain????

    It’s another crisp, cool Friday morning.  The PAX are ready for the Mountain what to do?  Hmmm…we shall see.  With a disclaimer, let’s mosey!

    Mosey to under the mountain for warm-up all in cadence:

    • IW’s
    • Self-Love
    • Grass Grabbers (Cement Grabbers)
    • Self-Love
    • Toy Soldiers
    • Open-Gates

    Count off by 1 and 2

    Here we go, let’s do something I don’t believe we have done at the Mountain before.  Time for Ants up the Hill!  Team 1’s mosey to second staircase while Team 2 stays at first staircase for…bear crawl to top of Mountain up stairs!

    At top of Mountain circle up for Mary until Six including (all in cadence):

    • Russian Twists

    What comes up must come down.  Team 1 Crab Crawl Down first stair case. Team 2 mosey to second stair case and crab crawl down.

    At bottom of Mountain circle up for Mary until Six including (all in cadence):

    • Penguins
    • Hello Dolly

    All the Pax are here, let’s mosey to quad between Monroe and Bobet Halls for:

    7 of Diamonds (Do all exercises at each corner of quad):

    • Burpees X7
    • LBT’s (2 is 1) X14
    • Merkins X21
    • Squats X28
    • Merkins X21
    • Flutter Kicks (2 is 1) X14
    • Burpees X7

    Time is running out YHC calls it.  Mosey back to Flag.  We are done! 

    Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • Weather Change

    Unfortunately Tool was unable to Q this morning and was a late scratch. And whenever there is a need for a Q somehow I seem to be the guy to do it. I usually welcome it as a challenge and I had never been Q for a Stomp before. So 11 lunatics joined me for a brisk morning run with a lovely breeze.

    Disclaimer was given. I chose to do something radical and gave the instruction to run 20 minutes out and 20 minutes back. The wind was mostly at our backs on the way out which allowed for a lovely run. Unfortunately the wind in face on the way back with some occasionally strong gusts made for an interesting challenge. However as you would expect all PAX powered through. I am typically among the slow runners so upon my return to the flag Belloq took the lead and had the PAX performing some 8 count absolutions which is always a crowd pleaser. Once the 6 returned a quick round of Mary was done. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man.

    Lately with Thanksgiving nearing my M has been challenging the 2.0s and me to come up with something we are thankful for everyday. I challenged the PAX to do the same since despite whatever trials and tribulations we or any family may be experiencing in life we have so much to be thankful for. Looking forward to the next Q (which will be tomorrow).