F3 New Orleans

Tag: Heisenberg

  • 610 Stomp #143

    610 Stomp #143

    T-Claps to YHC for completing the CrawfishMan Triathlon.  Can you give t-claps to yourself?  HECK YES!  However, YHC’s run time left a little to be desired.  Why is that?  The rolling hills of Bush, LA presented quite a challenge.  There was a need to do some hill work at the 610 Stomp.  While we’re at it, let’s get back to the 6-10 meaning of the 610 Stomp.

    The Thang

    • West to Marconi, North to Zachary Taylor, East to Golf Dr, South to the Jogging Track, East to Wisner, North to Zachary Taylor, U Turn back to pass Pan-Am to Golf Dr, South to baseball/palm dr, around the Practise Track to the Flag.  This forms a 3.3mish Figure 8 with 4 “hills”.
    • Stop running every 6 minutes for 10 burpees

    Mary

    • LBC x 25
    • Hola Rosalita x 25
    • American Hammer x 25
    • Plank :30
    • Right Plank :30
    • Left Plank :30
    • Catalina Wine Mixers x 5….wait, that’s a plank walk. Okay, now Catalina Wine Mixers

    Countaroma, Nameorama, Annoucements, Intentions

    Announcements – NOTC Summer Series June 2; Murph challenge at Rock City

    Moleskin- Glad to have 2 PAX from F3 Metro, the Mothership. T-Claps to those guys for resodding the field where F3 was started

    Thank you for the opportunity to lead,

    Da Parish

  • Here’s Johnny!

    YHS is back! Excited to be free of the mesh restrictions I was ready to join the Pax and get back on it. When the Q decided to Fartsack it, an FNG at the flag, YHS was ready roll, we needed a TYHAC!

    Warm up of SSH X 21, Peter Parker x 21, Mountain Climber x21, and Forward and Reverse Arm Circles

    Mosey to row bars:

    Pax broke into 4 groups doing lunges, low slow squates, monkey humpers, with Rows as count of 15.

    Mosey to a nice glade were we did Jack Webbs 1:2 reaching 11 Mericans

    Two column Indian Run to the benches
    RLS x21, Dips x 21, LLS x21, Dips x21, RLPU x 21, LLPU x11

    Back to the track where we lunged for 2 running men, sprinted for 2, lunged one more and sprint to Circle of Mary T-Box where an unglorious combination of Holly Dolly x10, Pickle Pounders x10, Box Cutters x10 and LBCs x10

    Best effort mosey to the Pull Up bars for a max effort on the bars then on to the circle to arrive at precisely 6:15

    We had an FNG who had been EH’d by NipTuck who was supposed to Q but has now taken the title as Queen of the FartSack! I couldn’t find the right lexicon for this but Peppa pointed out this was Blue Falcon moment for sure!

    Until he introduced himself, TYHAC was to be his name but the FNG announced his birth name as Raoul. This brought back a rush of vivid memories of the 1982 movie Eating Raoul, where a couple kills swingers to get a downpayment on their house. So Raoul is now known as Swinger amongst us.

  • Bayou Barathon Warm-up

    Six of F3’s finest gathered for an evening workout this Wednesday to sharpen our bodies (and livers) in preparation for the upcoming barathon.  For many of us that typically run in the morning, YHC finds it helpful to occasionally get in some runs later in the day as to be that much more ready for any night races.  Since a plain old 45 min run can often be lackluster and split up the group, YHC thought we’d mix it up a bit.  The goal was to get in at least 3 miles , broken up with some other cardio, a little mary, and maybe even down a beer or two to get ready for next Fri.  YHC informed the PAX that we’d be making some of this up on the fly since this AO has some uncharted territory and we wanted to keep the ice chest within reach.  Here’s what we did:

    Quick COP for warmup: SSH x15, Windmill x15, IW x10

    Then an Indian Run straight down the Lafitte Greenway to Broad St, which was 1/2 mile.  We were all able to stay with the pack and make it there in a 8:20 pace.

    Burpees x10 with lots of curious onlookers driving by.

    Then, a 1/2 mile run back to base at your own pace, once back, turn around and run back to sweep the six and finish up together.

    From there, a mosey down the other side of LG with a pit stop in the grass for:

    • Partner Plank Slaps x50, 5 Burpees
    • Partner Plank Slaps x40, 4 Burpees
    • Partner Plank Slaps x30, 3 Burpees
    • Partner Plank Slaps x20, 2 Burpees
    • Partner Plank Slaps x10, 1 Burpee

    More moseying down LG with some backpedaling thrown in for good measure.  Then back to the ice chest for a 90 second hydration break including Miller High Life and Aquafina.

    From there, we headed over Bayou St. John for two loops on the paved area, totaling approx .75 miles.

    Back to base again for quick hydration and a few LBCs before returning back to the LG for the finale.  YHC was thinking we’d finish up with a partner run and bear crawl circuit but quickly realized after one round that the stickers in the grass along with the hot asphalt were not conducive to an enjoyable bear crawl.  We switched gears to a run OYO down and back on the LG for the last 9 minutes to cap off the first F.  Total distance covered was approx 3.43+/- miles.

    COT to seal the deal and then some good F2 on the neutral ground as we continued to hydrate.  T-claps to Heisenberg for bringing the champagne of beers.  Bayou Beer Garden was calling our name so we made our way to the back deck for some additional F2.  T-claps to Da Parish for inviting his buddy Zack and T-claps to Gabrielle for joining us to help solve all the world’s problems.

    Thanks for the opportunity to lead and thanks for bearing with YHC as we got through an unconventional workout.  Hopefully those that posted will now be able to knock out 6 miles, 6 beers, and 6 bars with no problem.

    Tool

     

  • A Bulgarian Celebration of Cinco De Mayo

    YHC came in with high hopes of easily surpassing 3 miles in this morning’s Mothership.  Well, we only got to 2.8.  Below is a recap of my failure.

    Warm-up

    Line up on the great lawn:

    • High knees (20 yards)
    • Carioca (40 yards)
    • Butt Kicks (20 yards)
    • Arkansas Do-si-dos (20 yards)

    Circle Up:

    • Arm Circles (15 forward, 20 backwards) – Keep ’em up
    • Moroccan Night Club x 25
    •  Self-Love x 15

    The Thang

    Mosey to the Museum for some Red Hot Chili Pepper

    • 10 Bulgarian Split Leg Squats Right Leg Forward
    • 20 Decline Merkins
    • 10 Bulgarian Split Leg Squats Left Leg Forward
    • 20 Incline Merkins
    • 8 Bulgarian Split Leg Squats Right Leg Forward
    • 10 Decline Merkins
    • 8 Bulgarian Split Leg Squats Left Leg Forward
    • 10 Incline Merkins
    • 6 Bulgarian Split Leg Squats Right Leg Forward
    • 6 Decline Merkins
    • 6 Bulgarian Split Leg Squats Left Leg Forward
    • 6 Incline Merkins

    Mosey to the Bayou for 10!  Pace is important.  Be quick.

    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups
    • 9 Merkins, 9 Squats, 9 Big Boi Sit-ups
    • 8 Merkins, 8 Squats, 8 Big Boi Sit-ups
    • …….
    • 2 Merkins, 2 Squats, 2 Big Boi Sit-ups
    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups  (See what I did there?)

    Mosey on to the track for an SFx Special.  Partner up.  Pax 1 sprints a 200 meters while Pax 2 jogs across the infield to meet him.  Flap jack and meet on the other side.  Each team completed 1600 meters. #CrowdPleaser

    Mosey back the Great Lawn, for some Cinco De Mayo inspired Dora.  YHC knew there was no way were were finishing, but that didn’t keep us from trying.  Partner up.  This was the plan:

    • 100 Ocho-Count Body Builders
    • 200 Mexican Jumping Beans
    • 300 Moribundo Cucaraches

    A few teams made it through the Body-Builders and into the Jumping Beans.

    Sprint back to the flag for COT.  Welcome to our FNG Stooge and T-Claps to The Hokey Pokey for the EH.  Big Coffeeteria afterwards with 17 Pax.  T-claps to Bogey for buying with his NCAA winnings and T-Claps to Rudy and Fracsac for paying their burpee debt.  Bible Study with Woz on Q next week at 8:15.

    -Hawg

     

     

  • Sweating on a Saturday wit “EMOM” and Dem!

    EMOM and DEM (you might have to be a “yat” to get it)

    What an awesome day to luck out as a fill in Q!  26 men decided to show up at the mothership for a Sat sweat which I wasn’t sure I had prepared to deliver.  But non the less the disclaimer was given and the Pax headed out, with one FNG in our group.

    We moseyed passed the grant lawn, with a few expected mumbles, for a longer run than most might have anticipated to then circle up next to the baby foundry and warm up.

    All in cadence:

    SSH x 25

    Slow toe touches x 25

    Windmills x 15

    Mnt Climbers x 25

    Shoulder Taps x 25

    Then we broke up into 7 groups (6×4 and 1×2) in order to utilize the foundry tools (some felt it was “too” close for comfort and modified):

    2 rounds of:

    Pull ups

    Incline push ups

    Step ups

    Dips

    Jump overs

    Hangs (some added leg crunches)

    Timer was 10 burpees (Hawg continued to encourage the ensure the over head clap was “heard” for good measure of performance).

    The PAX was ready for a 3rd round but there was a plan in place and we had a lot of work to complete, so mosey back to the great lawn.

    4 groups (2×7 and 2×6) Attack the corners with added burpees in the center x 2

    Each group started on a corner and completed exercise and reps prescribed by the QIC – then rotate (running) to the next corner while leaving corner #1 would run to center of lawn complete 5 burpees before going to corner #2, from #2 run long side to #3, from #3 run to center of lawn complete 5 burpees before heading to #4 then run long side to #1……repeat!

    #1 20 sqt jumps

    #2 10 each arm alternating push ups for total of 20

    #3 20 V Ups

    #4 20 Shoulder taps

    NOW, Pax was well oiled and lubricated, ready to finish strong!

    EMOM – EVERY MINUTE ON THE MINUTE

    QIC was nervous as there was just 20 minutes on the clock and there was no time to waste……had the PAX assemble in groups along the benches then barked out the instructions.

    15 Box Jumps…..cross the street and wait.

    Full Sprint to third tree (designated with big branch) and back!

    Bear Crawl out…..same tree

    Kong Back…..cross the street

    10 Burpees

    Every minute on the minute – So the faster you complete each THANG the more rest you get BUT the clock never stops for an expected 20 minutes of continuous effort!

    Pax (including the QIC) may have underestimated our fitness level as the 1st round was easier than expected BUT we all figured out quickly that rounds 2 and 3 kicked out butts!  Unfortunately we were not going to have enough time to complete the 4th round so instead of cheating the PAX out of the total 60 minutes we all showed up for, the QIC quickly transition to a bit of MARY –

    20 4 count flutter kicks

    1 minute of plank

    Then we headed back to the flag with pride that we all left a lot of sweat behind for Your Emom n dem!

    Circle Up – count off

    Today we had an FNG – now known as “Wetsuit”, big shout out of respect (54 as I recall), he came and hung with the group completing our stroll through the park.  No doubt I may have missed the opportunity of a more rounded “waterpick” name but maybe Wetsuit will bring an FNG that is a water skiing dentist!

    NameOrama – Intentions and closing prayer of thanksgiving!  God Bless!

    Planting a seed – Please check your family calendars for the month of July – looking to coordinate a F2 event where we can expand our camaraderie in a NON workout atmosphere, notice I didn’t say sweat as this would be Summer in NOLA  .  I’d like to suggest a Saturday afternoon, somewhere central for a BBQ with family friendly games.  July 14, 21 or 28.  More details to come!

     

     

  • Running. Remember that?

    Humidity is back.  Lights are still missing.  Tuesday morning at The Stomp, and Rudy was ready for a run.  Last few weeks have seen some variations from the tried-and-true out-and-back run, but YHC was looking to get some mileage in.

    A solid group of 7 PAX started off on the typical route.  Looks like Woz is going to be the rabbit WHOA WATCH OUT!  One lost Uber driver deposited a foreigner in our midst halfway down Roosevelt Mall and sped off into the darkness.  Welcome, Plunger (from Winston Salem)….

    The PAX resumed the run.  YHC enjoyed the convos with Woz and Plunger on the way out to Tulane and back.  Meet back at the flags at 610 for:

    • FK x50
    • Dolly x31
    • Boxcutter x31
    • 10 burpees OYO

    Gqther around the flag for count off, name-o-rama and COT.  Bar-a-thin and Summer Series are around the corner!

     

  • Spartacus II…again

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

    COP:

    -SSH x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -J-Lo’s x 30 IC

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home and grab some grass (with stickers) for some Mary:

    -LBC x 30 IC

    -Flutter Kicks x 30 IC

    -Penguins x 20 IC

    -Dying Cockroach x 20 IC

    Times up, mosey to the SF…

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • No Milkman, No Problem

    Where y’at Brother Milkman? We miss you out in the gloom. Don’t let the fear of the umpteen burpees awaiting you keep you from appearing! 9 Rock City regulars were joined by 1 on-vacation special guest; welcome to the park FracSac! As the clock struck 5:30, no Milkman appearance – but that’s not going to stop the PAX. Out the gate we went, off to the usual spot.

    Warm Up: Rudy starts off – with a typical Rudy starting (ND facts and figures, and plank stuff).

    • 17 Burpees OYO.  It’d been 17 years since the last NCAAW championship for ND, so the PAX got to celebrate Sunday Night’s epic win over MSU.
    • 5 Burpees OYO.  In those 17 years, ND has been in 5 finals, losing the previous 4
    • SSH x25
    • IW x25
    • Plank-o-Rama: Peter Parker x25, Shoulder Taps x25, Parker Peter x25, Plank Walk x25

    The Thang 1: Bogey takes the lead.  Grab your rock and head to the field.  He loves him some of that sloooooow-count.

    • Slow Count Curl x20.  Sprint to the parking lot.  5 Burpees.  Sprint back.
    • Slow Count Rows x20.  Sprint to the parking lot.  10 Merkins.  Sprint back
    • Slow Count Squats x20.  Sprint to the parking lot.  20 Monkey Humpers.  Sprint back
    • Slow Count Shoulder Press x20.  Sprint to the parking lot.  20 more Monkey Humpers.  Sprint back.
    • Slow Count Out & Ins.  Much grumbling.

    The Thang 2: Lets Get It Baby.  Marlin takes over, leads us to the Bandstand – where we do IC exercises without the IC part.

    • Right Leg Step Up x20
    • Alternating Staggered Rock Merkins x10 (each arm)
    • Left Leg Step Up x20
    • Derkins x20
    • Something else x20, methinks…

    Move That Rock Pile, says Boss Hog.  3 times.  PAX all grumbling about Triple Shift and Mahatma rock choice.

    Circle up for some Mary, including the new Marlin special of Thrusting Pulsers x100.

    Return the rocks.  Marlin goes big, and grabs the Triple Shift boulder to haul back.

    Circle around the real flag (Thanks FracSac!) for count-off, name-o-rama and prayers.  I ask all of us to keep in prayers a Jesuit senior who suffered a broken back over Easter weekend, and is now staring at a long road of rehab.    Then Marlin took us home, with a strong and passionate call out for all of us to remember the Resurrection.  Our Father to close.

  • CelebrHATE on the small screen with Cowbell

    With Ed Daniels being drawn into the gloom by Triple Shift on this 610 Stomp sort of day, YHC saw the opportunity to make Cowbell famous, sending him off into his glorious thirties with a beatdown dedicated to celebrHATE this once in a lifetime occasion.  Surely this would lead to monuments being erected, with the possibility of memorials following his departure from this world.

    Spoiler alert:  Cowbell fartsacked.  Oh well, YHC tried……

    Back to the Ed Daniels bit.  YHC arrived at 0515 to find Triple Shift promoting the F3 organization to the sports reporter and his cameraman.  T-Claps to Triple Shift for spreading the word.  This will certainly help to maintain his crown as king of the EH.  Not that anyone was getting close to knocking him off that hill…….

    YHC made a quick mosey to the track to drop off some cones, more to come on that later.  Upon arriving back at the shovel flag that YHC planted, two more were planted next to it.  YHC almost gave the F3 flag a hug, as it hasn’t been seen in weeks.  As long as it has been cared for and used effectively, all is well.

    F3 Nation had a plethora of good names ready to throw at Ed Daniels, but apparently he did not show up for the beat down.  At least 19 men showed up in force to promote the power and awesomeness of F3.  With the cameraman hanging out in the area, the clock hit 0530, and so it begins:

    Disclaimer, and probably one too short judging by the scolding looks of Rudy.  But hey, “Not a professional trainer, so modify as needed” was said…..

    Tuesday is normally a run day, hence the 610 Stomp name.  Due to circumstances, we did a sudden change and did a quick mosey to the track.

    Circle up on the matting inside the track.  YHC still intended to celebrHATE Cowbell’s coming of age, but had to get something out the way first.

    Warmup

    SSH IC x 31

    With that out of the way, it was time to celebrHATE!

    COP

    Hillbilly’s IC x 20
    Alternating Shoulder Taps IC x 20
    Tempo Merkins IC x 10
    Escalator

    The Escalator is 5 exercises, composed of:
    10 Burpees OYO
    20 Merkins IC (Up Down cadence)
    30 Smurf Jacks (a tribute to Cowbell)
    40 Monkey Humpers IC – did YHC mention the cameraman was a female? Not absolutely certain, but this may have been when the film crew exited.
    50 Squats IC

    Indian Run twice around the track, or 1/2 mile.

    One final tribute to Cowbell – Smurf Jacks IC x 30

    Mosey to the inside grassy area of the track where the cones were set up for some suicides. Starting at first row of cones, sprint to second set, sprint back and do 5 merkins. Continue this to each set of cones, set up like a basketball court, a tribute to the end of March Madness. Not only did the track crew forget to turn the lights on, but YHC may have left out one row of cones. The start line should have been one set with 4 sets beyond, which caused some major confusion. So much confusion that YHC decided to do it again with burpees.

    Mosey to the first corner of the track for 4 Corners:

    Corner #1 – Catalina Wine Mixers IC x 10 (there was much rejoicing) – Sprint to corner #2
    Corner #2 – Bobby Hurleys x 10 OYO (tribute to end of March Madness) – Sprint to corner #3
    Corner #3 – Merkins IC x 10 (there’s the 4 count the Pax was longing for) – Sprint to Corner #4
    Corner #4 – Iron Mikes IC x 10 (lunge jumps)

    Mosey back to the matted area for Ring of Fire #1
    All Pax hold the plank position. The first Pax does 5 merkins, then resumes plank. The ring of fire goes around to all the Pax.
    Ring of Fire #2
    Same as before, just replace with 5 Burpees. That’s a lot of planking!

    Mary

    Flutter Kicks IC x 30
    Hello Dolly IC x 25
    American Hammer IC x 20

    Times up, mosey back to the flag(s)

    COT

    Count off and Name-O-Rama
    We had one FNG, and no, it was not a reporter.  Welcome Phoenix!  Some claimed the name was too good, but they’re just jealous.  They all wanted Fracsac too, but it was specially reserved for YHC!

    Announcements, intentions, and closed with a prayer.

    Thanks for posting with me today and for putting up with my inability to design a proper court.

    Remember: F3 is an organization of leaders, not an organization with leaders. Each Pax is expected to be a leader in other groups outside F3, as well as within F3. To lead in F3 is easy, just sign up and take the Q here

     

    NMM

    If you didn’t notice, Bogey was especially happy this morning. He was the winner of the bracket pool, and will be exempt from any burpees this Saturday post Mothership. Here’s the Burpee count:
    Reluctant Yankee: 8
    YHC: 24
    El Guapo: 30
    Hokey Pokey: 32
    Seaman: 33
    Rudy: 35
    DaParish: 43
    Milkman: 56

    Come out Saturday and see the Burpee debt paid in full!

  • To your left, no my left….Get Some!

    From the start (a bit of humility and learning) set in for the QIC as 16 men gathered and heard the disclaimer by none other than Craig…..Oh wait a minute a.k.a. Mahatma-Ice.  So it begins –

    DISCLAIMER

    Mosey to towards the big field for warm up – while listing to chirping complaints that “running” is only supposed to on certain F3 workout days.

    Warm up

    SSH x 30

    Seal Jacks x 25

    Down to your 6 – no stand up (to moans from the Pax primarily Rudy and FracSac, as if the extra effort was going to cause a little more sweat).

    Once back up Hillbilly x 15

    ISW x 10

    Austin Butt Kickers (again communication break down as to left arm out, “what leg” back.  QIC may be better at demonstrating the exercise, it finally begins) x 20

    Dive Bombers x 5 (4 cnt)

    Bicycle Kicks x  20

    Now for the reason we all got up and came out this morning… The Thang-

    1st Field Event:

    2 man team – 100 Burpees total split “evenly” between them.  (1) did Burpees will the other went out 2 tree distances doing Bear Crawl then back doing Kongs – Switch the effort.  I think most got a shot at doing the out and back twice.  I teamed with Frac, he was determined to add in additional Burpees thinking I might have gotten more than him (I’ve come to learn, he likes them!)  Can’t speak for any other teams.

    2nd Field Event:

    Pax broken up into 4 teams of 4 –

    ZigZag Squat Run; Indian Style (with some kind of audible to note that Pax member completed their run and next Pax to go).  Distance 4 trees with the entire team to sprint back. QIC noted after the start of this “thang” that the losing team had to complete 5 Burpees (TripleShift’s team lost – complaints about brotherhood so all teams gave the 5).

    3rd Field Event:

    2 teams of 8 –

    Body Tent Low Crawl – Distance 5 trees (Again complaining from the field that there was some kind of “big” brother rules as to the line of completion for everyone to sprint back) so again PAX all participated in Burpees

    4th Field Event – Back to 4 teams of 4

    Low Crawl – Frog Hop – Low Crawl – Frog Hop….. Distance 4 trees.  (Bit of a communication break down but PAX figured it out and the event was completed)  Can’t recall the losers but I think the understanding was we all shared in the Burpees.

    5th Field Event – Pax back to 2 teams of 8

    Plank Body Hurdles (Indian Run) – losing team busted butt to make it close but circled up to start Burbees – somehow the brotherhood of sharing the pain was now gone with the other team heading off to get water…..Rudy called them out and most jumped in grinded out a few.

    Slow mosey towards fountain –

    Pax circled the Fountain with QIC wanting to create 8 2 man teams – seemed easy enough….”look to your left and that’s your teammate; well my left!  QIC learned a lesson as to using a count off to establish PAX position then match 1&2…… (this will be used next time for sure).  Now add in that we pissed off the legal training crew, encroaching on their space – we only needed a small section but this might be why women aren’t mixed in with F3 groups, they pick up their stuff and stormed off, clearing the area.  (When Qing in future, I’ll be more sensitive).

    1st Fountain Team AMRP

    While one member did box jumps the other hopped 1st set of steps then 2 Burpees at landing area then hopped as many steps at a time until reaching the top landing 3 Burpees, run back – SWITCH  x 2

    2nd Fountain AMRP

    Same team effort as above except Shoulder Taps 1st, then Durkins while teammate hops the steps and does Burpees.

    With about 7 minutes to go – Mosey back towards the flag – TripleShift was pushing the pace so we had enough time to detour to the big field for some last minute Mary-

    LBC x 20 (4cnt)

    Scuba kicks (Flutter Kicks) x 20 (4cnt)

    WWII – Sit ups x 4 (4cnt)

    Pax member reminded (actually it might have been a complaint) that QIC had passed the 7:30 mark so the fun had to end with a quick mosey back to the flag.

    COP, announcements, no intentions – closing prayer.

    Gents thank you for the opportunity to lead (and learn) today.  No doubt God gives us the blessing of the present to be embrace and enjoy.  I’m want to give a shout out to 2-Utes for getting me involved with F3!