F3 New Orleans

Tag: Hawgcycle

  • The 300….almost

    12 pax arrived for a humid morning at Rock City. Started with the standard disclaimer and an Indian run to parking opposite end of Pontiff.

    warmup

    • Arm circles x 15 each arm
    • shoulder taps x 20
    • Ricky balboa in squat position x 20
    • Hillbillies x 15
    • Self love x 15

    Moseyed over to playground for Tabata of pull-ups, dips, squats, rows on swings (3 rounds) 40 seconds.

    After completing this we made a short mosey to the football field for “The 300”. There were 4 cones spread on opposite sides of the goal line and opposite sides of the 50 yard line. This made for a 50 yard x 70 yard x 50 x 70 spread.

    Instructions were to Partner up and then Bear crawl to each cone. Once reaching the next cone, each pair had a combination exercise to finish. The first partner would start exercise while other partner did 10 burpees. When pax 1 completes the burpees, pax 2 switches to his burpees and pax 1 does the other exercise until 75 are finished.

    • Cone 1 – 75 wide grip merkins, partner does 10 burpees and then switch
    • Cone 2 – 75 big boy sit-ups, partner does 10 burpees and then switch
    • Cone 3 – 75 Carolina dry docks , partner does 10 burpees and then switch
    • Cone 4 – 75 LBC, partner does 10 burpees and then switch

    Unfortunately we only finished the first three cones so were not able to complete all 300 reps. Will definitely keep this one for future use with some slight modifications to make the timing work.

    Finished off with the COT and intentions.

  • Two for the Price of One

    Danger Zone 11/4

    YHC was not at the latest running of the Danger Zone on Monday. No one was at the latest running of the Danger Zone other than Hawg. Hawg did many dynamic stretches. He sprinted 5 times. No one was injured. His legs were sore the following day. Hawg will continue to sprint 5 times every Monday morning at the City Park Track in preparation for the 2049 Boston Marathon. Join him at your own risk.

    Wally Run 11/7

    Six men came out for the Wally Run on this delightful fall morning. In an attempt to establish a standard route, Rev Sox led the men on the same course as the first three Wally Runs.

    Following the disclaimer, the Pax ran around Pontiff to the park exit opposite of the imaginary flag (where are all the flags lately?). The Pax ran the two mile lap around the big houses in Metairie while engaging in profound conversations. Mambi truly missed out this morning.

    The Pax finished the lap around Pontiff at our return, and we ran a 2nd lap around the park for a 4 mile run in total. The Pax ended with stretching and the discovery that YHC knows nothing about stretching.

    Count Off, Name O Rama, Announcements, Prayer

    -Rev Sox

  • Crescent City Fall Classic Preview

    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.

    1. The Pax determined that Shuffles probably qualified and no one else.
    2. YHC discovered how his M feels when I don’t follow directions.
    3. F3 is full of leaders and followers, both were on display today.
    4. Amnesty plays by his own rules.
    5. 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.

  • Low Impact Muscleship

    Conditions: 68 degrees with 94% humidity. Lots of debris across the park as a result of either Tropical Storm Olga or VooDoo Fest…not sure which.

    Warm-up

    Imperial Walkers x 25; Windmills x 15; Alternating Lunges x 10; Tempo Merkins x 20; Low Slow Squats x 25; Forward Arm Circles x 20; Moroccan Night Club x 25; Backward Arm Circles. Hobbs starts to worry about the extended amount of shoulder warm-up.

    The Thang

    Bear Crawl the length of Lelong Dr. (a little shy of 1/4 mile). When lead dog, err..bear, reaches Wisner, he turns around and bear crawls back toward the six. As the lead bear gets to you, turn around and join his crawl to the six. Hobbs fears are realized.

    Mary: Flutter Kicks x 20; LBCs x 20; Penguins x 20

    Head back toward museum along the tree line. Jameis Winston for two trees, bear crawl two trees, lunge walk two trees. There were 16 or so trees. Again, the lead pax came back to the six and all joined in along the way.

    One more bear crawl for 6 or so tree lengths.

    Grab a cinderblock and start walking toward the Baby Foundry, aka the Refinery. Along the way we…walked Cusak Style, did curls, did Farmer Carries.

    Partner up at the BF Refinery. One partner pulls a Bernie Sanders on the pull up bars while the other does a Curl, Squat, Curl, Press Combo. Flap Jack when partner one falls out. After two rounds or so, it turned to straight curls. Did 3 or 4 rounds.

    Walk back with block, moving it from right shoulder to left shoulder via a shoulder press on call. Stopped at Victory Avenue for some Curls in Cadence.

    8-count merkin walk over block x 7

    Cool Down

    World’s Greatest Stretch, Touch your Toes, COT

    NMM

    • I listened to a F3 Roundtable Call with F3 Gastonia. They have a no run AO called Pain Lab. They take it as far as to have no high impact exercises…No-Impact = two feet on the ground, Low-Impact = one foot on ground at all times; High Impact = both feet come off the ground. I thought the Muscleship would be a great place to try this out. It meant no SSHs in the warm-up and no burpees.
    • The bear crawl was Epic. SOGO did a quarter of a mile without stopping. The rest of us were not far behind. How far can someone bear crawl without stopping?
    • JVs audible exertions are reaching new levels.
    • From what I could understand, Tool’s Coach O impersonation was very encouraging.
    • SOGO agrees that rain-soaked coupons are the best coupons
    • War Eagle hates Lloyd Dobbler. Not sure about his feelings for Diane Court. What am I saying? He has know idea who those people are.
    • There are patriots among us at City Park. Our flag fell while we were at the Refinery and someone stuck it back in the ground. This evens the score for when they stole our flag a few years ago. City Park Patriots 1 – City Park Commie Bastards 1.
    • Can I still say Commie or is that a Twitter offense?
    • Thumb War was noticeably excited about the Yoga at the end. Beware, I see some Warrior poses in his future Qs.
    • T-claps to all our F3 brethren that ran the Jazz Half and those doing the GoRuck tonight.

  • “This isn’t The Stomp!”

    YHC arrived early for round two of the Wally Run. This week seven men arrived early to stretch and begin the run. YHC announced we would complete a three-mile loop through the neighborhood and finish with some work on the track.

    The seven fearless Pax members started off down the Pontiff track. A ¼ of a mile through the run, a dark shadowy figure approached. It was as strong as an ox, sneaky as a snake, and quick as a cheetah. It was the man, the myth, the legend—it was Hawgcycle! The eight men together completed the run and finished on the track. Some incorporated sprints, others simply kept running.

    At 6:10, the wannabe Q, Rev Sox stopped running to include Mary. YHC questioned such a decision. Rev Sox said, “At The Stomp, we always do Mary at the end.” Well, Reverend Sox, “This isn’t The Stomp!” But, YHC obliged and concluded with LBCs, Flutter Kicks, and Reverse Crunches.

    T-claps to Hokey Pokey. He was hesitant to try the three-mile loop but endured and finished. T-claps to Boo Boo. He expressed multiple times that he was not a runner but he came and completed the run anyway. T-claps to Rev Sox, Pai Gow, and Hobbs for constantly sweeping the six. T-claps to Tua and Hawg –we all want to be like you when we grow-up!

    COT

    It was a pleasure to lead. Join us every Thursday at Pontiff for the Wally Run. You won’t be disappointed.

  • You don’t have to be perfect, just better than yesterday

    20 runners were greeted with an absolutely perfect pitch black morning at the Stomp today. The temperature hovered around 65 degrees for the entire run, and at no point did we see the sun. Thanks to Daylight Savings Time and those long Spring and Summer days, we’re treated to at least a mid-workout sunrise for most of the year. In fact, the sunrises will be back next month when Daylight Savings Time kicks in. Until then, let’s enjoy these last few chances to make our way through the dark, quiet streets of New Orleans while the city sleeps.

    About 6 months ago, some of us timed ourselves in a 1-mile at the Danger Zone. Since the DZ is no more, YHC decided to bring the time trials to The Stomp. The instructions were simple…. well, I thought they were simple at least.

    • Bring an activity tracker
    • All run one warm-up mile together
    • Once your activity tracker makes 1 mile, run Mile 2 as hard as you can
    • Regardless, turn back at 20 minutes and run back to the flag.
    • Send me your mile 2 time

    Even with a little confusion, this mostly went off without a hitch. The purpose of the time trial is not to see who’s fastest, but see how we’re improving. Sure, it’s fun to run around in a tank top in the early morning grabbing grass and doing a few burpees, but overall, I think we all want to get a little better, faster, stronger. To that end, I’ll post your time from today if you send it to me, and I’ll tag this post with #timetrial . Search that tag next time we do this and see how you’ve improved. Here is what I have. This is not necessarily the order in which they finished:

    1. Shuffles
    2. Tua 6:47
    3. Dirty Dell 6:37
    4. Briefs
    5. Screwtop
    6. Belloq 6:51
    7. Hawg 6:40
    8. Jesus Juice 7:02
    9. Rudy
    10. Kuch 7:06
    11. Breadsticks 6:32
    12. Rev Sox 7:51
    13. Tool 8:49
    14. Woz
    15. Bongo
    16. Chips
    17. Tugboat
    18. Hokie Pokey 10:30
    19. Thumb War 8:13
    20. Gideon

    Few rounds of Mary led by different PAX, and then 5 burpees for each pax member who did not stick with the group early on. The usual formalities and a prayer for peace and stillness in our lives. Thanks for having me. – Kuch

  • Roulette wheel at Popeye

    Random counts because the Q just felt like it and it was funny to watch. The weather was beautiful, almost crisp.

    Imperial walkers 14 @ 4 count

    Abe Vigoda 16 @ 4 count

    Side shuffles

    Runner Stretch

    Bat wings 21x 4 count

    Push up side plank reach 5/side

    To Gazeeba circle run 4x

    Bear Crawl-Sit-ups combo ¼ round then 12 sit-ups 4 circles

    30 count down 

    Hanging leg/knee Raises. OYO, 25 total

    Push up then move in circle

    Lunge around the gazeebo Jump down/up stairs. 4x around

    Inchsworms 21x pushups at bottom

    Supine Bridge holds 40 count 5x

    Skaters 20/side

  • It’s a Race!

    16 men arrived to stomp through the streets of New Orleans this morning, but YHC had other plans. YHC has enjoyed tracking his endurance and capabilities through the IronPax challenge, H8, and bi-annual F3NOLA races. YHC thought it was time to throw in another way to measure himself and his brethren.

    Going forward whenever YHC Qs the 610 Stomp, the workout will be a 3 mile race followed by some fun and games. YHC’s hope is that the Pax will be able to track their time and distance to see how F3 has made us faster and stronger on this journey.

    The Thang

    Standard disclaimer and mosey from the flag to the track. The men lined up for an F3 race – 3 miles without using the inner two lanes in the track. This resulted in a 3.2 mile race. The times were as follows:

    1. Shuffles 20:16
    2. Screw Top 23:06
    3. Belloq 23:43
    4. Rudy 23:47
    5. Tua 24:11
    6. Sacagawea 24:15
    7. Jesus Juice 24:51
    8. Rev Sox 25:28
    9. Col. Mustard 27:20
    10. Swiss Miss 28:08
    11. Kuch 27:25 – 11 laps
    12. War Eagle 27:52 – 11 laps
    13. Tool 28:08 – 11 laps
    14. Complicated 25:05 – 10 laps
    15. Hokie Pokey 26:37 – 10 laps
    16. Hawg 27:04 – 10 laps

    The Game

    The Pax moseyed through the mud and over to the football field for some ultimate frisbee. The Pax counted off by two and spit into 2 teams. The skins blew out the shirts by a score of 28-7. The winners were YHC, Jesus Juice, War Eagle, Tua, Col Mustard, Kuch, and someone else on my team that I can’t remember.

    The Conclusion

    Count-Off, Name-O-Rama, and Prayer at the flag. Thank for playing some games and letting YHC score some touchdowns.

    -Rev Sox

  • I Get by With a Little Help from My 2nd F

    T-Claps to Heisenberg and his EH of YHC 3 years ago on this day. The Gloom was a hot one when YHC arrived at the Peristyle with a yeti and absolutely no idea what he was getting in to.  Bubba was the Q and brought the Pax up the loop for a hot, no shade, warm up.   When then traveled to the bridge outside Cabrini for a merkin/plank jack ladder.   YHC was the six all morning and the words of encouragement (although they fell on deaf ears b/c I didn’t know what FNG was but nonetheless) were reassuring.   A silver-haired man in a UGA shirt moseyed back w/ YHC to a large COT; without him being there, YHC would’ve gotten back in the truck and went home.   In the COT, Heisenberg tried to push the Rolling Elvi correlation in the FNG naming ceremony; but the Bogey only heard “Chalmette” thus Da Parish was brought into the F3 Nation.  YHC wants to thank all the PAX that were there that day; b/c I found my new gym, and later did I learn how much more F3 truly is.

    YHC loves the new gym.  There are no dues; but the only payment is the downpainment and the opportunity to Q.  The best way to pay back what you are given is to be a leader.   That is why every year, YHC marks the calendar for August 27 as the QIC.  Without Yankee, Bubba, Heisenberg; that first day would’ve been a terrible experience with no return.   A F3 Beatdown is not complete without all 3 F’s; Fitness, Fellowship, and Faith.

    The Thang

    Run the traditional 610 Stomp Route up the Bayou.   Every 6 minutes turn around and run back to the 6 and complete 10 Burpees together, LNMB. 

    Thank you Belloq, Jesus Juice, and Uncle Si for the F2 during the run; and thank you F3 for the opportunity to lead.

    Your Humble Correspondent,

    Da Parish

    Molesking – On 8/27/16 YHC weighed 258.5 lbs, 29% Body Fat and 34.1 BMI

                               8/27/17 – 234.2, 24.8%, 30.9 BMI

                               8/27/18 – 246.3, 29.8%, 325

                               9/27/19 – 246ish

  • Iron PAX Prelude

    YHC had plans for his 52nd birthday Q at Rock City (hint: what other workout option includes the number 52?). But Sunday night, Hawg posted the Iron PAX Prelude. And Tanner jumped in immediately – “Hey Rudy, lets do this!” So what option did I have? The belated 52-birthday-Q will have to wait…

    19 PAX were greeted by a typical humid August morning. Disclaimer issued, then mosey to the water fountain on the north end of the track. Circle up for a quick warmup (some Windmills, Grass Grabbers and Open/Close The Gate). Then explain the drill.

    6 times. 24 Squats, 24 Merkins, 24 (2 count) Lunges, then run 1 lap (a full lap, not a “Rudy” lap where you start late and end early). For Time – so push yourself (but make darn sure to hydrate!). Go.

    Billy Goat knocked it out of the park, coming in somewhere around 25 minutes. Hawg (barefeet and all) came in 2nd, followed by Mahatma. Nice work, gentlemen!

    As PAX finished, they gathered at the end line to cheer on the other finishers. Special #TClaps to Cheese Fries and Boo Boo who powered through to completion while we were moseying back to the flag. Way to persevere and keep after it!

    COT: count-off, name-o-rama, intentions and prayers for guidance. Then Hawg persisted in getting a few more people registered, and get our times logged.

    IronPAX Q makes for a pretty easy preparation. Thanks, F3 Greensboro!