F3 New Orleans

Tag: High Rise

  • Co-Q 12

    Earlier in the week Mahatma asked if we could swap Muscleship Q’s. Once I got the clearance from my M on our schedule I gladly swapped. I was then quickly contacted by this week’s Mothership Q and resident LVCC member Kuch. He proposed for a portion of the beatdown we perform some type of competition between PAX. After some back-and-forth on the details, the trash talking began on mumblechatter.

    Saturday morning came and 11 men gathered with me at our usual spot, including 1 FNG who came in town from Lake Charles. The resistance bands that would be used were distributed to everyone, the disclaimer was given, and off we ran for a lap around NOMA.

    Warm-up:

    • SSH IC x 20
    • Windmills IC x 10
    • Self love IC x 10
    • Arm circles x 10 fwd, x 10 reverse
    • Imperial squats walkers IC x 15

    Tha Thang #1:

    During my last Muscleship Q I had the PAX perform a Tabata routine of shoulder exercises with resistance bands. So back by popular demand we busted out the Tabata with a playlist hand-picked by the Q to avoid any recurrence of DMB or Goo Goo Dolls finding its way in. All exercises performed for 20 sec with 10 sec rest.

    • Single arm shoulder flexion, R then L
    • Airplanes/T’s
    • Bilateral shoulder external rotation
    • Single arm shoulder lateral raises, R then L
    • Biceps curls, R then L
    • Triceps extension, R then L

    Tha Thang #2

    After everyone’s shoulders were burning we walked about 5 ft into the grass surrounding the fountain outside NOMA and spread out for planks. Each plank held for 30 seconds.

    • Plank on elbows
    • L side plank
    • R side plank
    • Reverse plank

    Unfortunately while we were planking Pearl Jam was almost done playing “Alive” when my bluetooth speaker proved to be dead. So we only made it through 2 of the songs on the playlist. Oh well. Next time I’ll be better prepared.

    Next we moved back to the cement and grabbed our bands again.

    • Lateral step with squat IC x 10 reps each leg, band tied around ankles
    • Plank clocks performed in 6-count cadence x 10 reps each arm, band tied around wrists
    • Crunchy planks IC x 10 reps each way; exercise is performed in plank position when you bring your L elbow to your R knee then repeat with R elbow to L knee (exercise inspired by local musician Master P’s hip hop classic “Freak Hoes”)

    Tha Thang #3:

    At that point it was time to toss bands in Screw Top’s truck and mosey over to the Foundry for the meet up with the Mothership. Instructions were given, including written instructions courtesy of Kuch. Mothership won the coin toss and chose to run first while Mothership performed the group of exercises.

    While Mothership ran 1 loop around the Festival Grounds, each Muscleship PAX performed 25 pulls ups, 50 burpees, and 100 jump lunges (1 is 1). All members of the PAX had to complete said exercises before leaving to run. Once all members completed the routine we proceeded with our run arounf the Festival Grounds. As we ran, Mothership stayed at the Foundry and completed said group of exercises. Sadly Mothership prevailed as they were able to have all members complete the run and exercises before Muscleship. I smell a re-match in the future.

    Mosey back to the flag for some static hamstring, figure-4 piriformis, and quad stretching x 15 sec each leg. Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Welcome FNG Madoff from Lake Charles! As usual it was a pleasure to lead everyone and will look forward to my next Q.

  • Stomp #200 – Legends of the Stomp

    “What makes you successful? The number one thing is consistency and performance at whatever you choose to do” – Nick Saban

    “Habits matter more than goals. There is a compounding effect of habits in the long run.” – Shane Parrish

    The Stomp was started 4 years ago as a means of training for the Spartan Race. The original 610 Stomp route was down Marconi to either Harrison or Filmore, all the way to Wisner, and then back to the park, stopping every 6 minutes for 10 burpees. It was not necessarily intended to be a consistent weekly workout, but people kept showing up for it and Q’ing it. The same people, in fact. If you look at the BB from Stomp #100, you’ll see a whole lot of familiar faces. https://www.f3nola.com/2017/07/18/610-stomp-99-let-the-celebration-begin/

    It seems crazy on a day like today, 25 strong, that this workout might once have been abandoned, so it seemed only fitting to thank those that shepherded it through the leaner times. Plus, they emailed me. Several times. You got this, right Kuch? You do know it’s the 200th Stomp? Yes, Yes, I know, this is the third email I have received. Right right, just checking. Evidently there was a bit of concern that YHC would neglect his duties as one of the site Q’s.

    So a plan was hatched to honor those that carried The Stomp when no one else was showing up for it and to keep the pax together in groups so that we could push each other and also enjoy a bit of F2.

    Fast Group Legend: Smooth: Smooth is the fastest guy at the Stomp each week, and if we did not let him lead the fast group, he would just run away from it anyway. Every week, while we all run in small groups, Smooth pushes himself to go hard, solo, and rack up more miles than anyone else. In fact, we’re never quite sure where he actually goes, but I’ve heard rumors about him making it to the river and having a cup of coffee before getting back to the flag at the same time as everyone else. T-claps to everyone who ran with him today, and especially Screw Top, who even appeared to keep up.

    Medium Group Legend: Tool: Tool is the reason we run the route we do today. Having run both routes, this one is far superior and involves far fewer speeding vehicles in the pitch black of the tree canopy of Marconi. So thanks to Tool for that, and for his consistency in posting for and leading The Stomp over the past 4 years.

    More Casual Pace Legends: Hawg and Rudy: Again, look back at the list of PAX posting, and you will see both of these guys at the top. Neither ever shies away from leading a workout, whether it’s because Shorty signed up for it, or because they volunteered. Both guys could eat a tub of ice cream and then outrun me, but since they are doing their sub 130bpm runs right now, they were perfect for leading the 10-minute milers. Two of the most consistent posters and leaders F3 Nola has.

    Each group did its own workout led by its Legend. I know Tool had our group doing burpees at every bridge, and Smooth had his group doing merkins at the turn (and still maintaining right around an 8-minute/mile pace). I need a report from the Hawg/Rudy group.

    COT, Name-o-rama, and War Eagle did the honors on the prayer. Hope everyone enjoyed the celebration. – Kuch

  • Blame Abacus

    While determining Clown Car participants for The Foundry on Tuesday night it was realized that Abacus was listed as the Q but he has been unable to attend beatdowns lately. So after some discussion of who would Q, your resident relief Q stepped up again. Given the late timing of this I went to the Exicon for some suggestions. I found what I thought would be a good beatdown but was unsure of how much we would get through in 45 minutes. 8 PAX gathered in the ridiculously humid morning as I planned on keeping our feet dry but knew that everything else would eventually be covered in sweat.

    Warm up:

    Mosey to the track and gather in a circle. All exercises down IC.

    • SSH x 20
    • Windmills x 10
    • Self love x 10
    • Arm circles fwd/backward x 10 each
    • Peter Parker x 10
    • Parker Peter x 10

    Tha Thang:

    Following the warm-up we moseyed over to The Foundry. At that point it was time to introduce everyone to what is called the Deck of Death. I had a deck of playing cards with me and chose 4 exercises to perform. Based on the suit we would perform that exercise and the number would be the reps (jack = 11, queen = 12, king = 13, ace = 14). Here’s the breakdown:

    • Diamonds = pull ups
    • Spades = jump squats
    • Hearts = Absolution (done in 8 count cadence)
    • Clubs = side plank with leg raise; even numbers = left arm down, raise right leg, odd number = right arm down, raise left leg

    It turned out that we chose quite a bit of high numbers and face cards, particularly of diamonds and hearts (or at least it seemed). Screw Top seemed to really enjoy the side plank with leg raises so PAX suggested they heretofore be named “Screw Tops.” As was stated earlier I was unsure of how much of the deck we could complete. Thankfully Amnesty was monitoring the clock for me and we were able to get through roughly half the deck before moseying back to the flag.

    Count off, name-o-rama, announcements, intentions, sweaty ball of man.

    As always it was a pleasure and challenge leading the PAX. And if you didn’t like the beatdown selection today, blame Abacus.

  • Brick-a-palooza

    Brick /brik/

    Dictionary.com defines it as a small rectangular block typically made of fired or sun-dried clay, used in building.

    YHC defines it as a small rectangular block to be used in workouts to accentuate the PAX experience

    YHC loaded up the trunk of the car with 40 bricks. Thinking “Well, what if we have more PAX?”, he ran back to the shed and grabbed just a few more. At 06:15, 5 PAX were enjoying some light banter (welcome Lemon, from Birmingham!). No problem, plenty of bricks. 06:20 – a few more stragglers (an El Guapo sighting!). 06:25 – the Lakeview clown car arrives. Now we’re up to 16 PAX. YHC starting to get a bit nervous, but we should be ok.

    But then the sight that is actually quite entertaining to behold… The long stream of headlights of the late-arriving PAX. ROAR (that must be Heisenberg in his tricked-out coupe). Whoosh (there is Triple Shift arriving hot in his tricked-out cycling gear). 06:30 and we have 25 PAX ready to go. Oh well, we will have to modify…

    PAX instructed to go grab a pair bricks from the trunk. Some will be left empty handed, as YHC only had enough for 22. We will make do.

    The Warmup

    Circle up on the Great Lawn. Drop your bricks. Mahatma kindly brings his two bricks to YHC, and joins Hawgcycle brickless in the circle.

    • Windmills – Slllloooooowwwww cadence x10
    • SSH x25.
    • YHC delivers his 2 bricks to the otherwise brickless Organ Grinder. You’re welcome.
    • Brick Arm Circles 10x each direction
    • Peter Parker x20

    The Thang – Part 1

    Partner Up for Dora 1-2-3 (to be modified to Dora 1-1.5-2 to be modified to Dora 1-1.5-as-many-as-you-can-in-the-interest-of-time).

    PAX 1 sprint back and forth across the lawn (with bricks). PAX 2 exercises (with bricks). Flapjack. Continue. Groups with only 1 set of Bricks – make do. Modify.

    • 100 Brick X-Fit Merkins.
    • 200 (became 150) Brick Dying Cockroaches
    • 300 (became 200 became whatever, just keep doing them) Brick Goblet Squats.

    To much chirping from PAX named Gabriel*e, YHC kept adjusting the goal with an eye on the clock. At 06:50 – need to move on to the next workout station. But hydrate first!

    The Thang – Part 2

    Mosey to the baseball field by the refinery for Burpee Brick Shuttle Run (BBSR, and yes – it’s in the Exicon.) Medulla didn’t like being in the sun, so we modified and moved to the shade. YHC is always thinking about the well being of the PAX.

    Partner up again, then split up: PAX 1 on the 1st-base-line-extended. PAX 2 on the imaginary line about 25 yards away. All the bricks stay on the PAX 1 side.

    • PAX 1 planks and waits. And waits. Just keep planking and waiting.
    • PAX 2 does the work: sprint to the other side, get a brick, return and deposit said brick, sprint to get another brick, return and deposit said brick. Then 10x burpees.

    Then PAX 2 hollers to PAX 1, and assumes the Plank and Wait position. PAX 1 then begins the same drill.

    Repeat 3 or 4 times (YHC keeping an eye on the clock. We gots more things to do….)

    The Thang – Part 3

    Refinery. YHC had a carefully organized 6 station set that balanced core/arm/leg. But with now 26 PAX (picking up another disciple of Jesus Juice along the way), groups of 3 made 9 PAX. Deposit all the bricks by the tree. Angie needed to be reminded forcefully, then pointed to the large tree just to his left.

    Oh, but first lets run that nice family with their cute baby and dog out of the refinery. Sure, we could share. If you want to be surrounded by chirping, sweaty, smelly guys. Like Catfish.

    So the 9 stations were far less organized, and not nearly as well staggered. Shrug. Please contact YHC for a refund of your workout fee if you are less than pleased with the workout.

    Burpees x10 (timer), Merkins, Snake Jump/Box Jump, Pull Ups, Big Boy Sit Ups, Dips, Hanging Knee Lifts, 8 Count Body Builder, Floyd Mayweather (with bricks) and Merkins.

    Made it through 1 cycle before the clock beckoned. Mosey back to the Great Lawn.

    The Thang – Closing Time

    YHC said “Mosey to the Peristyle”. Hawgcycle said “But Zoomba is there”. So YHC had to try and audible, and was as unclear and confused as he usually is. The PAX (led by Screw Top, who appears to have left some bricks behind in the interest of promoting his own speed) reached the Great Lawn to discover that the Peristyle was, in fact, available. So YHC re-audibled (un-audibled?) and off to the Peristyle. King Kong seemed to think (incorrectly) that this entitled him to free coffee. Whatever.

    Plank for the 6. Then 2 rounds of Wonder Bra: Assume People Chair against a pillar. Then in cadence (with bricks): Up/Down/Out/In. x20, shake the legs out. Then x15.

    Close up with some Mary (LBC and Penguins). Mosey back to the flag and return the bricks to the trunk.

    (And much to YHC’s surprise, PAX did a fantastic job of carefully arranging said bricks in their containers. Thank you!)

    Closing

    Count-off (26!), Name-o-rama. Naming of the FNG (“Tinker” due to his interesting in tinkering with cars. YHC was not at his best for naming, so will not object if said FNG is subjected to a re-naming at his next appearance).

    Lots of announcements, pay attention to your mail.

    Several intentions, ask all of us to keep the intentions of your fellow PAX present in your own prayer time. Thank you Medulla for specifically calling out blessings for all fathers in our midst. Close with our prayer. Then off to Cafe Navarre for some great F2.

    Thank you all for tolerating, and allowing me to be your Q.

  • F3 Quantum Physics

    Eighteen PAX posted this Wednesday to get their F3 fix at The Foundry. Lots of usual pleasantries exchanged as well as some chirping from the peanut gallery as the troops assembled. Nothing fancy in store, just some old and new variations of the tried and true stuff that would hopefully have everyone leaving high as a kite.

    Warmup – mosey down RM with some backpedaling and high knees to get the juices flowing. Peeled off into a field that according to Rudy was mowed, it was not, so we shifted over to some good grass for a COP including IW x20, WM x10, AC x20, LS Squat x20, Goofballs x25, Burpees x5 x5 x5. Then a mosey to….

    Thang #1 – Foundry circuit that was sure to include the original theme of The Foundry workout, improving on pullups. So we broke up into six stations, alternating upper body and lower body, with the following exercises: Pullups, Squats, Body Rows, Burpees x8 (timer), Bench Dips, Big Boy Situps. Two rounds then…

    Thang #2 – After a mosey to the backside of the track, we made our way to the open rubberized area that has seen many a F3 sweatdrops. We lined up by age and split in half, old vs young to see if millineal-ish PAX have what it takes to overtake the more experienced and seasoned PAX. This was a competitive circuit but note the scoring system was far from perfect, due to YHC’s quick and possibly vague instructions.
    Round One – Bear Crawls in one min (line to line):  Old Bucks 89, Young Bucks 60 (numbers may be skewed due to YHC’s quick explanation). Crossfit Merkins in one min: Young Bucks 261, Old Bucks 240. Backpedal/Sprint Relay: Youngs Bucks edged out the Old Bucks.

    Next we did a little test to see if time spent in F3 has a direct correlation to superior speed and strength so we split into two groups, those who have been in F3 more than a year and those less than a year.
    Round Two – Bear Crawls in one min (line to line):  F3 Veterans 94, F3 Rookies 60 (numbers skewed?…each way was one).  Crossfit Merkins in one min:  F3 Veterans 207 (w/one man down), F3 Rookies 192. Backpedal/Sprint Relay:  F3 Veterans edged out the F3 Rookies in a photo finish. 


    Was hoping to do a third round based on height to answer the age old question, does size really matter?   

    It was hard to base an outcome on this and it was mentioned we may have to do this again in the future with more time and a tweaked scoring system.

    Back to the flag for a COT to cap off a another fine morning in the gloom.

    Moleskin/Observations:

    1. Working in pullups in large groups is taking more creativity as the PAX grows….which seems like a good problem to have.
    2. When we lined up by age, it was good to see a healthy mix.
    3. When we lined up by time spent in F3, it was cool to see lots of newer guys, all of which seem to have a gung-ho level that meets or exceeds that of the veterans.

    Thanks for the opportunity to lead and try a few new things.

    Tool

  • Who signed up the Q and didn’t tell him?

    Okwata was missing it’s Q this AM

    We showed up in the gloom but were missing our Q who never attends Okwata and has never Q’d but was signed up for his VQ

    This group of gentleman stepped right up starting with @High Rise leading the warm up and stretches.

    Thanks to all who jumped in to lead when called upon.

    The mini H8 included running backwards up the hill, bear crawl across at the top, run down the hill with burpees, dying cockroaches, Freddie Mercuries & LBC’s at the four corners.

    Bread Sticks then lead us on levie runs with burpees & Merkins.

    We then were lead in the Motivator, aka the dance 😉 by our Birmingham guest, Ethanol. The Motivator is a deconstructed side straddle hop into 4 parts. A hop, separated legs, arms 1/2 way up, arms overhead. One of each, two of each, three of each … up to 10 of each… I imagine you will see the Motivator again.

    During The Motivator by Ethanol from Birmingham, there was a siting of Rudy & Hawg on their mosey heckling us for being a new dance Krewe.

    We then closed the exercise portion of our morning with Mary.

    Announcements included Gnarley Nutria, Summer Race Series, our Family F2 event & RED shirt pre-orders.

    We closed with our COT with intentions & gratitude!

    Thank you for allowing me to step in and step up

  • The 10 Gassers Challenge

    YHC was happy to return from his week long absence due to a family trip to Disney World. While it may be the happiest place on Earth, I feel that everyone with small kids who takes them there will agree that it’s not a vacation, it’s a trip. I’ll leave it at that.

    With that said 11 men met in the gloom on a warm, humid, yet mildly breezy morning at our usual spot. We were blocked from parking in our normal spots due to some cones and a cop car but otherwise everything seemed like a typical morning. Disclaimer was given and off we went to the track.

    Warm up:

    • Frankenstein kicks
    • Butt kicks
    • Carioca
    • Straight leg shuffle (Kuch thought this had a different name but his argument was weak so it was overruled. I thought he was a lawyer?)
    • Closed the gate
    • Open the gate
    • Super Mario punch
    • 400m jog

    Tha Thang – The 10 Gassers Challenge:

    • Round 1: 50m at half speed, backpedal to return
    • Round 2: 50m at half speed, backpedal to return
    • Round 3: 50m at three-quarters speed, backpedal to return
    • Round 4: 50m at three-quarters speed, backpedal to return
    • Round 5: 50m at full speed, backpedal to return
    • Round 6: 100m at half speed, backpedal to return
    • Round 7: 100m at half speed, backpedal to return
    • Round 8: 100m at three-quarters speed, backpedal to return
    • Round 9: 100m at three-quarters speed, backpedal to return
    • Round 10: 100m at full speed, backpedal to return

    Static stretching (each done for 15 count):

    • Seated Hamstring stretch
    • Figure-4 piriformis stretch
    • Kneeling hip flexer stretch
    • Stand quad stretch (done with partner for balance)

    Lagniappe:

    • Mountain climbers x 10 IC into 100m full speed sprint
    • Merkins x 10 IC into 100m full speed sprint

    Mary/Plankorama:

    • Forearm planks x 30 sec
    • Side planks x 30 sec each arm
    • Single leg planks x 30 each leg
    • Alternate arm/leg forearm planks x 15 sec each

    Mosey back to the shovelflag, countorama, nameorama, announcements, intentions, and sweaty ball of man.

    Glad to be back and thankful for a safe trip. Look forward to leading the PAX for my next Q.

  • First Timer at Okwata

    It wasn’t how YHC planned. It just sort of happened.  Nonetheless, YHC arrived at Okwata in the Lakeview Clown Car on a bright morning, devoid of gloom, ready to lead 16 PAX.

    Disclaimer issued and a quick mosey to warmup:

    SSH x 15 IC
    Hill Billies x 15 IC
    Arm Circles x 15 IC
    Mountain Climbers x 15 IC

    The Workout

    Run up the levee at Canal, sprint across the grass median, run back down, complete 5 burpees. Rinse and repeat with 4 burpees down to 0 burpees.

    YHC wasn’t thrilled with the sprinting effort, so penalty Bernies were issued. Two rounds of the above with Bernies up the hill, with sets of 5 and 4 burpees respectively. 

    Part 2

    Mosey to benches, 16 PAX, 2 per bench:

    Floyd Mayweather x 20 
    Low Slow Squats x 20
    LBC x 20
    Merkins x 20
    Lunges x 20
    Dips x 20
    Step ups x 20
    Derkins x 20

    Repeat for 10 each

    At 6:11 we moseyed back for the usual formalities.  Thanks to all who came out to my VQ and gave me the opportunity to lead. 

  • Creating Some Steam

    After traveling for 2 weeks hitting AOs in Houston and Phoenix, I was looking forward to being back with my local brothers. After Saturday’s beat down, QIC was reviewing the sign up sheet and saw a need…..so on this balmy morning of gloom it’s time to create some steam!

    After disclaimer given – mosey off to warm up! Pax ran to the block pile each Pax grabbed two then headed to field and circled up:

    • Toe Touch and Hold 3 count x 10
    • Side lung left and right x 10
    • Peter Parkers x 10
    • Scorpion Kicks Right and Left x 10
    • With Block Overhead Press x 20
    • With Block Low Slow Toe Hoover hold 10 count x 10

    Pax separated into 4 groups then each group headed to starting point form a line; one arm bear crawl block drag across the field Left Arm Out then Right Arm Back – Aprox 4 yards each way.

    Next Same Groups lined up for relay – Pax 1 farmer carry 2 blocks across the field while Pax 2 bear crawled behind, Pax 3 farmer carry while Pax 4 bear crawled – swap rolls on the way back.

    Next relay same groups (now with penalty incurred by last place team) Pax 1&2 on one side Pax 3&4 on the other.  Pax 1 ran with block overhead to other end of field while all other Pax overhead pressed blocks, Pax 3 ran the opposite direction while others in group continued to press, then Pax 2 ran, then pax 4.  All ran with block overhead and others in group pressing.

    Next relay same run across the field – this time all in group curling

    Next relay same run across the field – this time all chest pressing

    Now groups 1&2 combined (group of 8) with 3&4 combined (group of 9) – one block each group with passed via Indian Plank across the field approx. 80 yards – team 1&2 losing team 5 burpees.

    Same teams switch sides – this time it was a photo finish – but team 1&2 redeemed themselves with 3&4 doing 7 burpees and 3 to 1&2 for the oh so close win!

    Return our blocks – Mosey back to the flag – 1 minute stretch!

    COT – F3 is a true brotherhood in that our spirit is carried over to all states and cities and I’m grateful to the ability to workout on the road.  It was nice to have Redeye from The Woodlands TX join us for the beatdown as I’ve gotten many with their group while on the road. 

    Thanks for the opportunity to lead!    

  • A No-Fluff Blast (it’s 5 pm on Friday)

    Warm Up:

    • SSH x 25
    • Loooow Slooows x 10
    • Peter Parkers x 25
    • Arm Circles x 10 (forward, then back)

    Mosey to the base of The Mountain

    • PAX split in two groups, each one running up the stairs to the 4th level of the garage
      • Burpees x 20
    • Back down to the base of The Mountain
      • Windshield Wipers x 20
    • Up to the 4th level again
      • Jumping Lunges x 20

    Remaining on the 4th level

    • Jack Webb – up to an 11 count Merkin

    Mosey to peak of The Mountain

    • Dora 1-2-3
      • First exercise was actually a wall sit – each PAX completed 2 rounds before moving to next round
      • 200 x LBC’s
      • 300 x Monkey Humpers

    Remaining at the peak to enjoy the view

    • Dying Cockroach x 25
    • Box Cutters x 10 – then, reverse the box x 10
    • Leg Raises x 20

    Mosey to Flag

    • Count off
    • Name-o-rama
    • Ball of man

    Thanks for a solid showing.