F3 New Orleans

Tag: Hokie Pokey

  • A great turnout at WPM

    First, apologies for the very late BB.   I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……

    So, on to the important details….

    34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain.  Warmup consisted of a short mosey and then everyone circled up for the following:

    • SSH x 20 IC
    • windmills x 20 IC
    • Hillbillies x 20 IC
    • Mountain climbers x 20 IC
    • Alternating hand/foot touches x 15 IC
    • Shoulder taps x 20 IC

    Thang 1

    • Pax formed 3 lines and Indian run to top level 

    Thang 2

    (2 rounds) Circuit of Following –

    • Staggered merkins (each arm x 20)
    • Alternating toe touch crunch x 10 IC each leg 
    • Diamond merkins x 20 IC
    • Crunchy frog x 20 IC
    • Multi level merkins (high, low, mid)
    • Levels/protractor- pax on back lifting legs at different levels 

    Thang 3

     – 4 rounds of catch me if you can

    • Pax in front runs down to next level while the pax behind does 3 burpees.  Once finished he try’s to catch first pax.  

    Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.  

    This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead.   Thanks for coming out and until next time…

  • 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!

  • Sunday Funday

    Nov 3 2019

    Once again the Renaissance crew gathered in the gloom.

    T-claps to Heisenberg who first appeared as a small dot at the entrance to the park, having rucked for an hour before the meet. Our small but dedicated group circled up and got to it.

    WARM UP –
    I’m calling this the “Tour Guide” – YHC led pax on a 15ish minute run through the scenic portion of City Park that F3 nation rarely visits. Kept the mosey strong with a halfway intermission of box jumps and inclined merkins. Ultimately made our way to practice track.

    THE MEAT –
    An improvised four corners.
    First corner – All pax circle up, hold plank while each pax completes 10 merkins, counter clockwise, complete the circle. Two rounds.
    Run half lap of track (200 m) listen to pax debate the definition of a “corner” as you pass two.
    Second Corner – Again circle up. Again plank, again merkins @10, one round. Then on six for LBCs. 20 LBCs per pax member while all hold legs at 6in above ground or in LBC ready position. Whatever you do don’t let feet touch the ground. 2 rounds. Up for another half lap. Again, the “definition” of a “corner” sounds like a hot topic. Pass all the Army guys in their matching outfits (which were clean, unsweaty, and had no signs of workout) who were pointing and jealous of our F3 K9 pax member, DJ Diver, who had his vest and was blasting sweet tunes for all.
    Third Corner – Again circle up. Again plank, again merkins @ 10, one round. On six, one round 20 LBCs. Up to feet, next movement. 30 squats per pax while rest hold trees (Al Gore). Two rounds.

    Time became a factor and it is a poor Sunday Q who forgets our finishing burner… The one and only, Sunday Mornings.

    THE POTATOES –
    Run/Mosey to back of NOMA. 5 sets OYO
    one set =
    Assume the people’s chair, do 10 air presses
    Down to merk position for 5 donkey kicks
    Then Balls to wall, do one hand stand press, or count to 10
    rinse/repeat

    Side note –

    As YHC takes more opportunities to Q I’ve noticed that the best compliment a Q can receive is grumblings and doubt from the peanut gallery. It means we’re getting somewhere, and the pax is getting what we all pay for – The Push. Have you ever complained when you’re working out on your own? Absolutely not. Because you just speak to management (yourself) and stop. The reward of F3 is we push and get pushed to a point we would not typically take ourselves. Getting comfortable being uncomfortable. That’s where the growth happens. Everyone of those complaints turn in to victories at coffeteria once it’s all over.

    I don’t know how I started coming to Sundays… It might have been Catfish. But I’ve got to tell you. They are now one of my favorites. When it seems there is absolutely no reason to keep a commitment, even to yourself, and every reason to let off the gas… It might be the most important moment to keep it.

    Thanks for letting me lead

  • Hokie in for Dark Wing Duck

    On Tuesday, I received a call from Dark Wing Duck with a request to switch Q’s and I readily agreed.

    With the forecast of rain, only 4 Pax set their alarms to come out and join us at Popeyes.

    We started at the clock

    0.0 miles – Stretch
    0.2 miles – burpees at 1st exercise area
    0.4 miles – dips at the dog park
    0.7 miles – lunges at playground
    0.9 miles – imperial at workout area by Napoleon
    1.0 miles – bear crawled

    back to workout area for step ups and inverted rows/pull ups


    1.2 miles – merkins at shelter 8
    1.4 miles – plank jacks at parking lot

    ran around the pond


    1.5 miles – squats at clock

    finished with a little Mary of wife pleasers, flutter kicks, penguins & reverse crunches

    We closed letting everyone know about the exciting Mothership/Muscleship joint competition beat down for this Saturday 11/02 & F2 event coming up the following Fri 11/08.

  • 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.

  • Renaissance for the recovery – Focus on Form not Reps!

    Post Half Marathon & GoRuck

    3 Pax gathered on the morning after several Pax ran the Half Marathon and 3 Pax did the GoRuck Light.

    Catfish did both the Half Marathon & the GoRuck Light and wisely chose to hand off this morning’s Q.

    After welcoming Dax to his 1st Renaissance and congratulations were extolled upon Fracsac for his half marathon we moseyed to start our 1st loop of the City Park NOMA entrance and BLIMPS after each loop.

    Ran a loop and did one minute of Burpees

    Ran a loop and did one minute of Lunges

    Ran a loop and did one minute of Imperial Walkers

    Ran a loop and did one minute of Merkins

    Ran a loop and did one minute of alternating Peter Parker’s and Parker Peters

    Ran our final loop and did one minute of low slow squats

    We then moseyed to the back of NOMA and introduced Dax to a deconstructed Sunday Morning (Chair position with 10 air presses, 5 mile kicks, balls to the wall and one hand press) in honor of Gideon and finished with one minute of Sunday Mornings.

    We closed with count, name-o-Rama and COT mentioning F2 event on 11.08.19 thanks to El Wire and lifting up prayers of gratitude for F3, half marathon success and GoRuck completion.

    This humbled member was grateful for the day to focus on form and Saunder 3.0 miles as your Q.

  • “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.

  • “Do they make men’s sports bras?”

    The answer to that question is no, but more on that in a moment.

    YHC arrived at Popeyes on this cool, crisp morning with a beatdown appropriate for individuals who would find their joy in running the following morning at the Wally Run. The temperature was 62 degrees but based on Boo Boo’s attire you would have thought it was minus 62 degrees. With the park set-up for a weekend event, the mosey to the Esplanade workout equipment would take a bit longer. At 5:28, YHC gave the disclaimer and headed out making sure not to get out of sight before 5:30 in case someone came in hot.

    Warm-Up

    No time to circle up so a warm-up on the go—

    High Knees, Butt-Kicks, Carioca Right, Carioca Left, Walking Imperial Walkers, Arm Circles as we ran. We did circle up once about halfway through for SSH, Abe Vigodas, and Seal Jacks (note: these men do not have the coordination required for Seal Jacks)

    The Thang

    At the Esplanade workout equipment we completed one minute each of the following exercises:

    Burpees, Lunges, Dips, Inch Worms, Irkins, Military Sit-Ups, Plank Jacks, LBCs, Squats, Bonnie Blairs, Leg Raises (hanging from the pull-up bars), and Imperial Squat Walkers. We completed the circuit with a 6-pack (Think 11s with pull-ups and Merkins but only totaling 6 reps)

    We completed the round and moseyed back toward the flag. Along the way we had an opportunity to encourage one of our newest Metry Pax, Mile High. Mile High has worked hard over the last couple of weeks but has made it known to everyone he is not a runner. We let him set the pace on the return mosey but not without asking, “Do they make men’s sporting bras?” They don’t, but T-claps to Mile High for sprinting to the finish.

    Mile High’s effort and the Pax response is a subtle reminder, “Leave no man behind, but leave no man where you found him!”

    COT, prayers for families and marriages associated with F3

    As always, it was a please to lead.

  • 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

  • All Hail Sir Shuffles! or the 7th Running of the H8

    All Hail Sir Shuffles! or the 7th Running of the H8

    On a windy Thursday by the shores of Lake Pontchartrain, history was made in F3 New Orleans.

    Triple Shift and Kuch kicked off the festivities for the H8 VII! They split the Pax up into two groups due to the great showing of 33 men to take on the challenge. Little did anyone know that someone was about the conquer the H8 as never seen before.

    YHC was the first and only one to bow out early due to struggles with his shoulder. The rest of the pack ran hard, bear crawled hard, and burpeed with everything they had through 40 minutes of pain and exhaustion. These are the men YHC is not ashamed to call his brothers.

    Then what men said could never be done……….. it happened.

    They said no one could run 100m in less than 9.6 seconds and on August 12, 2009 Bolt became the fastest man in the world at 9.58.

    They said no one could run a marathon in under 2 hours and on Saturday, October 12, 2019 Eliud Kipchoge ran a marathon in 1:59:40.

    They said no one could run 9 laps on the H8 and on Thursday, October 17, 2019 Shuffles ran 9 laps of the H8 with 30 seconds before the 40 minute mark.

    Tclaps to Shuffles for 9 and Tclaps to all of our finishers for setting the bar and giving the rest of us something to strive for. Your Fall 2019 H8 finishers: Shuffles, Breadsticks, Mahatma, Sogo, Rudy, Tua, Col Mustard, Quarterpipe, Screwtop, and Tanner.

    The Pax counted off, Name-O-Rama, Welcome to FNG Crackles, Intentions, and Prayer for the Pax

    -Rev Sox