F3 New Orleans

Tag: Jesus Juice

  • 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

  • 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

  • Lake Pontchatrain like a champion

    It’s always nice to start the day off with a beatdown on the lakefront. So i issued the disclaimer & we mosey’d to the corner of canal / lakeshore drive to warm up

    WARM UP

    • Side straddle hop – 15 in cadence
    • Mountain climbers – 15 in cadence
    • Arm circles – 10 forward, 10 backwards
    • Concrete grabbers – 15 in cadence

    Next we mosey’d to the concrete planters along the lakefront and we did 11’s with derkins & dips. We started with one dip and 10 derkins, and then worked our way down to 10 dips and 1 derkin. Screw Top & Mahatma were leading the charge.

    Once the 11’s were completed, we mosey’d back to the corner of canal / lakeshore drive and did 2 laps of the following:

    • Run backwards up the concrete part of the levee
    • sprint across the center
    • run down the other side of the concrete levee
    • then when you reached the starting point, you would then do 25 LBC’s

    Next we mosey’d across the street by the lake. We partnered up and then we did 3 sets of sprints:

    • Sprint 1 – sprint to the first light pole and back (about 20 yards) while the other partner planks and waits. When partner one gets back, partner two then sprints to the first light pole & back while partner one planks and waits
    • Sprint 2 – sprint to the second light pole and back (about 40 yards) using same plank & wait technique as first sprint
    • Sprint 3 – sprint to the third light pole and back (about 60 yards) using the same plank and wait technique as the previous 2 sprints

    After the sprints were done, we mosey’d back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks, as always, for the opportunity to lead, fellas. I enjoy it more each time!

  • 610 Stomp #198 – Year 3

    YHC signed up for the Q at the stomp a few weeks ago for his 3 year anniversary of F3. However, said Q forgot what day it was, until he was rolling in hot. One would think a 3 year milestone would warrant a unique beat down, but nay, it was the Stomp.

    Brief disclaimer, then instructions to run 20 minutes out and back, meet back at the flag for a little extra.

    Upon returning to the flag, we completed:

    Merkins IC x 10 (20 total)

    Seal the deal with 10 Burpees OYO

    COT

    Count off, name-o-rama, intentions, closed with a prayer

    NMM
    Welcome Oops! and Nexium. Thanks for allowing me to be a part of F3 for the last 3 years, it is truly an awesome thing!

    SYITG

  • 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. 

  • The DZ Demands a Sacrifice

    8 PAX gathered for a sprint workout at the track. YHC has been wanting to break out the jump ropes for a while, but today was the first time we had enough ropes (4) and a small enough crew to put them to use. First though, a warm-up consisting of a lap around the track with: moseying, high knees, butt kicks, Super Marios, carioca, open the gate, and of course, close the gate (this is not a barn).

    Afterwards, we circled up to complete the warm-up with

    • 20 mountain climbers IC
    • 20 scorpion kicks IC (10 each leg)
    • 1 minute of static stretching on OYO

    The workout – 1st Exercise

    Divide into 2 groups.

    We did this circuit 4 times with a very brisk 20-second count in between round 2 and 3 from Double J.

    The jump ropes will be back, guys, so I suggest a little practice. This one costs 10 bucks and we used two of them without incident today. Might wanna invest in that jump rope form before the penalty burpees begin (j/k…. or am I?) https://smile.amazon.com/Survival-Cross-Jump-Rope-International/dp/B00LGXE5NS/ref=sr_1_1_sspa?keywords=speed+rope&qid=1559585099&s=gateway&sr=8-1-spons&psc=1

    During this circuit, The Wiz injured his calf, and has been hobbling around since. Hoping that’s a short term thing – it’s been really cool having a founding member back in action with us.

    2nd Exercise

    The Danger Zone requires a bit of downtime to catch your breath with all the sprinting, so we hit the abs early with some Mary IC

    • Flutter Kicks x20
    • LBC’s x 20
    • American Hammers x 15
    • Penguins x 20
    • Hello Dolly’s x 15
    • Low Country Crabs x20

    PAX were encouraged to squeeze their abs, keep their form, make every rep count.

    3rd Exercise

    Fastest Quarter Mile – Go! I’ll add your times as you send them to me. Here is what I have for finishing place as best I can remember:

    1. Jesus Juice – 1:16
    2. Screw Top – 1:17
    3. Kuch – 1:30
    4. Shuffles
    5. The Undertaker
    6. Half Nelson – 1:55
    7. Quiche – 1:59

    (The Wiz – DNP due to injury)

    Mosey back to the flag to close with some static stretching and the usual formalities. Thanks for giving me the opportunity to be a leader today. – Kuch

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • 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!