F3 New Orleans

Tag: High Rise

  • The Track S.T.O.M.P.

    Gentlemen,

    We did things a little differently at the STOMP this week, but we still got in plenty of running. After issuing the disclaimer, we mosey’d to the track. Once at the track, we circled up and did a brief warmup:

    • Side straddle hops – 15 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence

    After the warmup, we partnered up for the Track S.T.O.M.P.

    1 lap Track S.T.O.M.P.

    • Partner up
    • Each group can choose what pace they want to run at
    • The partners need to stay together the whole time  
    • Once a group is done, that group joins one of the groups who hasn’t finished yet

    Then:

    • Each group does 1 lap around the track, then does 25 Low Slow Squats
    • Each group does another lap around the track, then does 25 T-merkins
    • Each group does another lap around the track, then does 25 ab O’s
    • Each group does another lap around the track, then does 25 Mountain Climbers
    • Each group does another lap around the track, then does 25 Plank Jacks

    Once all the groups were finished, High Rise gave us a 15 count to recover. After that, we did the 2 lap Track S.T.O.M.P. This is similar to the 1 lap Track S.T.O.M.P. with the only differences being that each group runs 2 laps before doing each of the exercises, and each of the exercises are 12 reps instead of 25 reps. We ran out of time before being able to fully complete the 2 lap track S.T.O.M.P., so with about 5 minutes left, we came together and did 1 final lap around the track as a group with all of the PAX. Overall I think each group logged somewhere between 2.5 – 4 miles for the morning, which is solid.

    After the final lap, we mosey’d back to the flag. We did the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I am thankful to be a part of F3.

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.      

  • Eddie Van Halen Tribute

    I had previously signed up to Q Swolefest not realizing that this would the convergence week. I assumed the PAX number would be low but the energy and effort would not. In order to help with the energy I opted to pay tribute to one of the great guitarists of our time and we rocked out to a Van Halen playlist this morning. Once 5:30 rolled around and I saw 6 PAX but only 2 cinder blocks and a BOSU provided by yours truly modifications would have to be made.

    Warm up:

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

    Tha Thang #1:

    My plan was to have everyone partner up for some Flora 1-2-3 with our cinder blocks. Well with only 2 cinder blocks present modifications were made. PAX was split into 2 groups of 3 and the block would be rotated. Also instead of combined 100-200-300 reps we did a combined 100-240-325 to ensure everyone got equal number of reps.

    • 100 combined reps merkins on block. While PAX #1 performs 10 merkins on the block Pax #2 and #3 plank until it is their turn. Rotate through until 100 reps performed
    • 240 LBCs with block on chest. While Pax #1 performs 20 LBCs with block on chest Pax #2 and #3 perform static leg hold until it is their turn. Rotate through until 240 reps performed.
    • 325 Goblet squats. While PAX #1 performs 25 goblet squats Pax #2 and #3 hold Al Gore position until it is their turn. Rotate through until 325 reps performed.

    Tha Thang #2:

    Splint into 3 groups of 2.

    Round 1 upper body, group on BOSU is the timer. Rotate through each station:

    • Group 1: PAX #1 performs 20 merkins on BOSU while PAX #2 planks. Swap.
    • Group 2: PAX #1 performs curls with block AMRAP while PAX #2 planks. Swap.
    • Group 3: PAX #1 performs overhead triceps extension AMRAP with block while PAX #2 planks. Swap.

    Round 2 lower body, group on BOSU is timer. Rotate through each station:

    • Group 1: PAX #1 performs 20 squats while standing on BOSU and PAX #2 holds Al Gore.
    • Group 2: PAX #1 performs forward lunge with twist while holding block AMRAP. PAX #2 holds Al Gore.
    • Group 3: PAX #1 performs reverse lunge with twist while holding block AMRAP. PAX #2 holds Al Gore.

    Mosey over to the Foundry for a pull up ring of fire. PAX performs 10 pull ups while everyone else holds plank. Rotate through until all PAX have performed 10 pull ups. Mosey back to the flag.

    Countoff, Name-o-rama, Annoucements, Intentions, and socially distances COT. It was great to lead again and for all PAX interested in Swolefest please invest in a block or 2.

  • My Return to Okwata

    My return to my home base, Okwata, was exciting since I haven’t been here since the Murph in May. I know this AO always offers the potential for the toughest workouts between the elements and structures/obstacles offered. I was excited to know that there was no Q on the sheet because I wanted the challenge to lead this morning.

    When I arrived, I was greeted by the beautiful sight of 4 newly-minted shovel flags that we were hard at work last night finishing. It truly is amazing to see this when you arrive to workout.


    5:30 hit and after the disclaimer, we moseyed to the fountain for some high knees, butt kicks and carioca left and then right. We circled up in front of the fountain for warm-up.
    SSH x 20

    Imperial Walker x 20

    Peter Parker Peters x 20

    Arm Circles 10 front and 10 reverse

    20 Seal Claps

    20 Overhead Claps

    Self Love

    Moseyed to the House of Pain for a circuit workout which was divided into:

    Low Slow Squats

    Merkins

    Lunges

    Pull-Ups

    Timer was a run to the first oak tree on the sidewalk toward Canal and back to the HOP. We completed one round, and I decided to poll the PAX for the next challenge. We had one vote for a run and the rest chose levee work. They chose wisely…

    We hit the levee for 11’s starting with 8-count body at 10 reps, 5 plank jacks at the top of the levee (both ways) and low slow squats 1 rep. I called it when our six got to 6 eight counts and 5 low slow squats. We moseyed back to the grass in front of the fountain where we completed the 11’s as a group with 15 eight count body builders and 21 low slow squats.

    We concluded with 5 minutes of Mary.


    30 seconds of Halos clockwise then 30 seconds counter-clockwise

    1 minute reverse crunch twists

    1 minute dynamic planks

    1 minute chainsaws

    1 minute controlled, slow big boy sit-ups

    We closed with count off, name-o-rama and prayers of gratitude/safety from the storm. Always an honor to lead.

  • Trail Run #2

    Tclaps to Amnesty for getting this trail run idea started back during the beginning of Covid. Here we go for round #2!

    Stayed up late trying to plan a workout in a space with a lot of unknowns. Then, naturally, my youngest woke up at 2:30. The fear of oversleeping kept me mostly awake until 4:30 when I popped out of bed. I thought I would get out there early to scope things out again to make sure we didn’t get too lost. I arrived at about 10 after five, strapped on my headlamp, and mosey my way over to forest. I wasn’t even a few steps in when I saw a possum crawling towards me, a turtle to my right, and what looked like multiple sets of eyes starring back at me! I decided it was probably best to just trust my instincts wait for my brothers to join me on this adventure!


    Fifteen brave souls showed up for the adventure. There was lots of stretching going on pre-workout and not much talking, except when Ya Mom n Dem tried to give away his hat lamp! It was only a minor crisis when High Rise decided to wake up some peacefully sleeping ants. I was pleasantly surprised to see that Sandbar had gotten his passport just in time to attend the work out. Also, good to see Screwtop out for the second day in a row! 5:30 struck and with the normal disclaimer we were off. Started off in the open field to get things warmed up.


    SSH x 20

    Imperial Walker x 20

    Mountain Climbers x 20

    Left leg hip stretch

    Right leg hip stretch

    Peter Parker x 20


    Moseyed into the forest with an army of 14 behind me to the big open area by the swing. Split up into five groups of three. The count was 10 pull ups on the tree branch while one of the other PAX did dips on the fallen tree and the other did full body ab extensions on the swing. The other four groups were:


    Low slow squats

    Decline merkins

    Flutter kicks

    Decline merkins


    After everyone got their turn on pull ups we went into the thick of the forest! The tree branches were low so we decided to bear crawl through the narrow pass. When the trail opened back up we mosey through the forest and found our way to the gravel path. Headed down the path to the big open field. I had noticed when planning the work out that in this open field they had what looked like two big cement circles that resembled a figure 8. With the HATE8 on the horizon I thought it was a good opportunity to get some work in. Exercise was for 10 minutes:


    Bear crawl The stretch of grass between the two circles, run around to the top of the circle, five Burpee‘s, run down to the bottom of the circle, bear crawl across the grass, run to the top of the other circle, five burpees, run to the bottom of the circle. Rinse and repeat for 10 minutes while listening to Van Halen‘s greatest hits!


    Next, we moseyed to a separate gate back to the forest. This led us to the hill which is apparently the highest point in New Orleans. I thought Monkey Hill in Audubon Zoo was the highest point in New Orleans but I guess it’s for debate! At the top of the hill we squeezed in on the concrete pad and did some Mary:


    Pickle pounders x 20

    Freddy Mercury x 20

    Dying Cockroach x 20

    Reverse Crunch x 15


    Moseyed down the hill and headed to what I thought was the way out. We weaved back-and-forth through a very narrow trail head and ended up all the way in the back of the forest! We eventually found water and knew that we could follow the water back to the bridge that would get us out of the forest. There were several wrong turns and a couple of dead ends but we made it out and back with all 15 PAX! The unexpected detour caused us to be three minutes late. We got together in the open field for COT. Count off, Namorama, and a prayer for the upcoming hurricane with the sounds of what we think was ol’ Puke Dick in the background! This was a fun one. Thankful for the opportunity to lead!

  • Swolefest 10-5-2020

    The Swolefest AO is a great place to start off the week. Throwing around the cinderblock is a good way to get the blood pumping and the body moving. Today was no different. When 5:30am hit, I issued the disclaimer and then we proceeded with the warmup:

    WarmUp:

    • Side straddle hops – 20 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence
    • Arm circles – 10 forward, 10 backward in cadence

    After the warmup, it was time to get it on. So we proceeded with the thang.

    Tha Thang:

    DORA 1-2-3:

    • 100 curls with the block
    • 200 bench press with the block
    • 300 plank jacks with the block

    Highrise gave us a 30 count, then we went ahead & did another DORA 1-2-3

    DORA 1-2-3:

    • 100 leg raises over the block
    • 200 step ups with the block
    • 300 bend over rows with the block

    Once we finished with the second DORA, it was right at 6:15am, so we did the count-off, name-o-rama, announcements, intentions & prayer. We also had an FNG out there with us in the Gloom this morning. He was a friend of Belloq & Tool, and he did well out there during his first beatdown. After the name-o-rama, he went into the middle of the circle and told us a little about himself. After some deliberation, the consensus on his F3 name was “Heart-o-Quack.” Welcome Heart-o-quack. Hoping to see you in the Gloom for more beatdowns in the future. As always, thanks for the chance to lead, fellas. It’s always enjoyable.

  • Post-Deluge Okwata 2020-09-24

    Somewhat muddy day at Okwata with 5 PAX: Jingle Vader, Surge, Saban, Highrise, and Catfish (Q).

    Moseyed out to the shore area for a warmup with SSH, Windmills, and Grass Grabbers. Moved on to some Bat wings, then got some Imperial Squat Walkers in.

    Got things rev’d up with 10 mins of 10 burpees EMOM (100 total). Moved to a bench for box jumps, incline merks, bulgarian split squats, dips, bulgarians (other leg), then derkins.

    Bear crawled a bit to another location. Did a ring of fire with Al Gore/ Bonnie Blairs (4 rounds). Planked up for some peter parker peters and plank jacks, then on our sixes for 100s, flutter kicks, and freddie mercuries. Finished strong on our feet with 8 count bodybuilders. Back to start zone for COT.

  • No Peace Without War

    Like many of you, I’ve taken to reading and following David Goggins, whose story is both inspirational and at times, crushingly real. I won’t spoil any of it – the book is well worth the 20 bucks.

    One of Goggins’ guiding principles is the concept of going to war with yourself on a daily basis. He believes in challenging yourself, putting yourself in uncomfortable or impossible positions where you’ll be forced to make a decision to either quit or push through. Only by choosing to accept and push through the pain does real growth occur. This of course turns out to be a metaphor for life, where our ability to handle the difficult, the uncomfortable and the stuff no one else can do leads to true fulfillment.

    Today, as we set out on absolutely perfect morning, greeted by a breeze, temperatures in the 70’s, and a perfect sunrise, I borrowed some words of encouragement from his book. It’s only by giving more than we thought we had when we got there this morning that we grow. I think we all lived up to that today.

    Quick warmup of SSH, Hill Billies, Arm Circles and Mountain climbers, followed by a brisk run (thanks Catfish) to the base of the intersection.

    Once we arrived we partnered up for some 1. AMRAP Mary (to give the shoulders a break from Iron Pax) 2. sprints up and mosey down the levee.

    Once complete, we lined up for an Indian Run down the levee. Swept the 6, turned back for a Bataan Death March all the way back. As we got close, everyone was instructed to drop for burpees and sprint it out.

    We swept the 6 and headed back to the flag for some burpees to seal the deal as the clock struck 6:15. Moment of silence to focus on thankfulness for the present and how we could help others today. Surge led us out with the prayer for generosity.

  • Okwata 2020-09-03

    Lovely morning on the lake with 8 PAX: Quiche, Jingle Vader, Da Parish, Bongo, Surge, High Rise, Abacus, Catfish (Q).

    Started with a mosey over to the base of Canal. Warmed up with SSH, 8-counts, Peter Parker Peters, Shoulder Taps, 100s, Slow V-Ups, Catalinas, Floyds, SSH, and Imperial Squat Walkers.

    Moved to a Dora with 100 burpees, 200 merkins, and 300 flutter kicks (1 is 1). Runner ran backwards up canal to the top, duck walked across the median, then ran back. As people finished, did LBCs and dying cockraches waiting for the six.

    Moseyed back to flag zone for some monkey humpers and COT.

  • The Bridge Run

    YHC signed up for the Ocean Springs Bridge Run on September 12th in Mississippi, so he wanted to practice running some bridges. The best place to practice bridge running is the Wisner Bridge. Therefore, this morning’s 610 Stomp was off to the bridge!

    New Route

    Down past the Museum of Art and take a hard left right before the park exit to run alongside the Big Lake and toward the festival grounds trail. Once the Pax arrives at De Saix Blvd, sweep the six, so we can all arrive at the base of the Wisner Bridge together. (At least this is a new route for me)

    The Thang

    Run over the bridge and back, repeat

    Run one lap around the Festival Grounds Trail

    Back to the bridge for two more trips over

    Run back to the flag for the COT

    YHC greatly underestimated the distance to go over the Wisner Bridge and back. Most of the Pax completed the two trips over the bridge and the lap around the old festival grounds, but only Shuffles and Bongo made it back up to the bridge following the mile lap. We will try it again this fall and hope to find a higher percentage of runners make it back up the bridge.

    Closing

    Count-off, Name-O-Rama, Intentions, and Prayer

    Thanks for the opportunity to lead

    Rev Sox