F3 New Orleans

Tag: Kuch

  • Weather Change

    Unfortunately Tool was unable to Q this morning and was a late scratch. And whenever there is a need for a Q somehow I seem to be the guy to do it. I usually welcome it as a challenge and I had never been Q for a Stomp before. So 11 lunatics joined me for a brisk morning run with a lovely breeze.

    Disclaimer was given. I chose to do something radical and gave the instruction to run 20 minutes out and 20 minutes back. The wind was mostly at our backs on the way out which allowed for a lovely run. Unfortunately the wind in face on the way back with some occasionally strong gusts made for an interesting challenge. However as you would expect all PAX powered through. I am typically among the slow runners so upon my return to the flag Belloq took the lead and had the PAX performing some 8 count absolutions which is always a crowd pleaser. Once the 6 returned a quick round of Mary was done. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man.

    Lately with Thanksgiving nearing my M has been challenging the 2.0s and me to come up with something we are thankful for everyday. I challenged the PAX to do the same since despite whatever trials and tribulations we or any family may be experiencing in life we have so much to be thankful for. Looking forward to the next Q (which will be tomorrow).

  • Hold It

    Mondays up in the Chilly Gentilly are strong.

    YHC had the opportunity to Q at the Renaissance the day before, which is a great AO to workshop new ideas. Today we got to tighten it up.

    WARM UP –
    x10 Arm Circle
    x10 Reverse AC
    x10 Abe Vigoda
    x15 Side Straddle Hops
    x10 Parker Peter
    x10 Peter Parker
    Mosey to Elysian Fields – Indian run to end.
    x20 SSH

    THE GRIND –
    Adaptation of the 4 corners
    Goal is to do two rounds of one movement with a paired static hold. At each corner. Bringing with you a reminder of the previous corner, to compound the pain.

    First Corner –
    Circle Up. All hold plank position. One pax member starts off – 10 merkins – then next starts on his completion. All hold plank till circle is complete. Clockwise. Yup, hold it. We had a bigger group so short recovery upon completion of each circle throughout workout was decreed. Do two rounds. Run to next corner (approx 100 yards)

    Second Corner –
    Circle up. Plank. Reduced value of 5 merkins. Complete circle. One Round. Move to your six. 20 LBCs per pax, complete the circle. Doesn’t matter how you do hold it, but feet may not touch the ground. Just hold it… 2 rounds. Run to Next Corner.

    Third Corner –
    Circle Up. Plank. 5 Merkins, complete circle. On six. 10 LBCs, complete circle. Back to Feet for next movment. All hold trees (al gore) while each pax cranks out 20 squats. Seriously. Hold it! 2 rounds. Immediately sprint the distance to last corner.

    Fourth Corner –
    Circle up. 5 of each movement while all hold matching static movement. Complete then run back to starting point for stretching.

    I’d like to work out the kinks on this one a little better so we could push through with enough time to go back down. It would be a good – solid – 45 minute plan for any Q. Either way, playing with the numbers a bit at each point is all it would take… For any interested to borrow.

    As a note, what YHC likes about this type of workout is it is F2 conducive. As others have noted about the Stomp, doing a sustained exercise with opportunity to banter is always a good one to solidify the community and accountability.

    As always, thanks for letting me lead. Thanks for the accountability to kick the week off right.

  • 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

  • Monday Legs Day with No Rain and a Sketchy Drive by

    After 94 days as a part of this rock solid organization, I took the plunge into Q-ship. Here’s my maiden Voyage:

    Warmup:

    Parking Lot Tracers (w/ back peddling and side shuffling)  – Dug into Exicon for this. The Chamber just might have the smoothest, well marked and lit parking lot in all of NOLA.

    Circle Up for:

    SSH (15 ct.) /  Forward Arm Circles (15 ct.) / Reverse Arm Circles (15 Ct.) / Grass grabbers (15 Ct.) / Low Slow Squat (15 Ct.)

    Dirty MacDeuce:

    4 Rounds – 3 Exercises (Chest, Legs, Abs Focus) x 12 reps with Lap around Chamber parking lot.

    • Round 1 – Merkins / Squats / Big Boy Sit Ups
    • Round 2 – Incline Merkins on the Curb / Calf Raises / Flutter Kicks
    • Round 3 – Wide Grip Merkins / Summo Squat / Freddie Mercuries
    • Round 4 – Carolina Dry Docks / Bonnie Blairs / Reverse Crunches

    Moseyed to the Soccer Field…

    Leg Wrecker Round 1

    Split into 2 groups/partner up. One Pax does Lt. Dan’s across the width of field will the other holds Al Gore’s

    Moseyed to Bleachers…

    • Right Legged Step Ups (20 Ct.)
    • Dips (20 Ct.)
    • Left Legged Step Ups (20 ct.)
    • Incline Pushups (20 ct..)

    Leg Wrecker Round 2 – The Same

    Wrapped up the workout with some Mary (LBC’s x 20, American Hammer x 20, and Penguins x 20) and some stretches.

     Concluded with COT and Prayer.

    Many thanks for the support and feedback from the group through the workout. Thanks for the opportunity to plan and lead as Q and already looking forward to my next one. I encourage those who haven’t taken the plunge to just do it!

  • Great > Good

    “Don’t let good enough get in the way of greatness. That just means come back to work on Monday ready to go. Still lots of ways we can improve.” -Joe Burrow

    A victorious weekend of football on 10/12 & 10/13 made for lots of happy PAX this past Monday morning at The Chamber. The Saints pounced the Jaguars, LSU took a rather large bite out of the Gators, and Tulane rolled over The Huskies….great motivation to start the week off with a bang. YHC felt a football themed workout would only be fitting. The goal was to use good form and really push through….do more than just go through the motions, something many of us can often be guilty off. Ten PAX posted, surprisingly not the hangover rate one may expect after such a weekend. Here’s what we did:

    Warmup: Capri Lap around the parking lot, dodging some unusual early morning traffic, followed by a quick COP with SSH x42 (LSU points/score), IW x13 (Saints), and headed to the curb for Rocky Balboas x49 ea leg (Tulane). Then Burpees x10 to give a shout out to the defenses that all had a stout week.

    Then grabbed some 8x8x8 “half blocks” (20lbs) that YHC had in the truck, and made our way to the field where cones were positioned for some 4 rounds aka “quarters” of 5 minute long partner circuits.

    1st Quarter: Lunge walk w/block overhead to cone while PAX#2 performs merkins till fatigue followed by planking. Flip flop for five min.

    2nd Quarter: Tricep extetension w/block while PAX#2 crab walks to cone and runs back. Flip flop for five min.

    Halftime: Some attempts at a Coach O pep talk, then Indian run (.4mi) down Elysian Fields toward the lake followed by a quick Mary COP. a run back at your own pace with tire flips x5 and burpees x5 when back at the starting area.

    3rd Quarter: One hand block curls while PAX #2 bear crawls to the cone and runs back. Flip flop for five min.

    4th Quarter: Everyone’s favorite, Thrusters!, while PAX#2 backpedals to the cone, knocks out 3 burpees, then runs back. Flip flop for five min.

    COT and BOM to seal the deal….strive for greatness, prayers for the Hard Rock victims. Nice to see The Chamber with a strong foothold and steady following of PAX. Let’s keep it going.

    Tool

  • 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

  • 5 year CONVERGENCE!

    Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.

    Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.

    KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.

    Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly

    5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.

    2nd set with DURACELL – FROM BATON ROUGE

    Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.

    THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:

    1. Bonnie Blaires
    2. Diamond Merks
    3. Reverse Crunches aka Gaspumps
    4. Bobby Hurleys
    5. Merkin Toe Touches (need to incorporate this more in my Qs)
    6. Freddie Mercs

    RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.

    STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.

    You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.

    Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.

    After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!

    After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!

    Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!

    So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!

  • Embrace the Suck

    A great turnout at the Uptowner as we had 21 pax come out to enjoy another warm and humid October morning.  

    When I think back to what initially led me to F3, it was being able to have a great workout that always had a different twist; stepping out of our comfort zone to continually push ourselves to get better, and improve in areas that we may struggle or be uncomfortable with.   As I thought about how to lead this workout, I wanted to incorporate some atypical aspects into the traditional “no running” workout and challenge everyone to “embrace the suck”.  

    With that said the standard disclaimer was given and we moseyed from the flag to the football field in the middle of the track.  The warmup consisted of:

    • SSH x 20 IC
    • Arm circles (10 front and 10 back) IC
    • Windmills x 10 IC
    • Mountain Climbers x 15 IC
    • Hold the plank position after mountain climbers for 1 minute
    • Indian run around the track for 1 lap (4 groups of 5-6)

    The thang-

    All pax lined up in one end zone.  There were 3 cones spaced out (20, 40, 60 yards). 

    • Sprint to first cone and do 15 Burpees then sprint back to start line and do 20 merkins 
    • Sprint to second cone and do 10 Burpees then back to starting line for 15 merkins 
    • Sprint to third cone and do five Burpees and then back to start for 10 merkins 

    As pax finished they did some Mary waiting for the six and then did 20 LBC IC as a group.  

    Next was a crab walk from the end zone to midfield.  

    Once all pax arrived we lined up for an all-out,  everything -you- have sprint to the opposite end zone.  In the end zone we did a quick set of 20 flutter kicks IC.   

    From here the group moseyed to the playground and got back into groups of 4.  Groups 1 and 2 lined up at the “ring pull-up station” and did 1 round of AMRAP of pull-ups.  Groups 3 and 4 did 25 merkins on own, and when finished while waiting for the other pax to finish their pull-ups did squats.  Once done the groups flip-flopped

    Once everyone finished we moseyed over to the hill on the other side of Pontiff where we bear crawled over the hill and did 15 Carolina dry docks followed by a bear crawl back over the hill.  

    Moving on we moseyed to the shelter nearby where we completed the following:

    • 15 power ups each leg IC
    • 15 SLOW deep dips IC
    • 15 diamond merkins IC

    With about 5 minutes remaining we headed back for the flag for some more Mary called out by different pax.  

    Ended the workout with the COT, announcements and intentions.  Special intentions for family members battling cancer and age-related struggles and illnesses.  

    I hope everyone enjoyed this beatdown as much as I did leading it.   Thanks for allowing me the opportunity to lead as always!

  • We Don’t Need No Stinkin’ Grass

    After my Okwata beatdown last week which led to many bites on several PAX I made a guarantee that we would not use the grass at UNO this morning. Thankfully our lovely website has several options for beatdown routines to be performed on asphalt and/or football field. And wouldn’t you know it the parking lot at UNO is smooth asphalt and larger than a football field. 11 PAX (and Gideon’s well trained dog) joined me in the still humid morning (no cool front yet). Disclaimer was given and off we went.

    Warm Up:

    Mosey a lap around the parking lot and circle up:

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

    Thang #1 Quarter Pounder:

    All PAX line up at the edge of the parking lot. Thanks to Kuch for providing the tape measurer which I was able to use to mark off 25, 50, 75, and 100 yards (roughly). All PAX run 25 yards, perform 25 merkins, and run backwards to the start. Run 50 yards, perform 50 squats, and run backwards to start. Run 75 yards, perform 75 mountain climbers (1 is 1), and run backwards to start. Finally run 100 yards, perform 100 reps of any ab exercise(s) of each PAX choosing, and run backwards to the start.

    Thang #2 Dominoes:

    All PAX line up on the curb in a side plank position with left hand in air. PAX member on the farthest right end of the line rotates into a high plank position and performs 5 merkins. He then holds the high plank while the next PAX performs 5 merkins, and so on, and so on until the PAX member on the farthest left end of the line performs 5 merkins. He then immediately performs another 5 merkins and then rotates into a side plank with right had in air. The merkins and side planks continue until the man who started it off completes his 5 merkins.

    Round 2: flapjack and start from opposite end of the line to even out the amount of time spent in right side plank and left side plank.

    Thang #3 Leg Wrecker:

    PAX is split up into 2 groups lines up on either side of the short side of the parking lot. Group 1 performs Lt Dan’s (1 squat and 2 lunges) across the parking lot while Group 2 holds an Al Gore. Flapjack once Group 1 completes the trek across the parking lot.

    Thang #4 The Gross:

    Seeing as how everyone in F3 NOLA should be familiar with Mardi Gras we should also know what a gross is. It’s a dozen dozen. So the gross consists of 12 exercises of 12 reps (some IC and some not). I opted to split it up evenly into 4 upper body, 4 lower body, and 4 abs.

    • Floyd Mayweathers
    • Low Slow Squats
    • Flutter Kicks
    • Carolina Dry Docks
    • Calf Raises
    • Hello Dollies
    • Overhead hand clap/DJ Jubilees (T-claps to Kuch for this name suggestion; as in “East coast where you at? Let me get a hand clap!)
    • R Side Lunges
    • Box Cutters
    • Diamond Merkins
    • L Side Lunges
    • Freddy Mercury’s

    Cool down with another lap around the parking lot and some static stretching.

    Count off, Name-o-rama, Announcements, Intentions, and Sweaty ball of man. Thoughts and prayers were offered up for Da Parish’s cousin Jonathan Serigne (F3 name Bellhop) and his family. May he rest in eternal peace.

  • A walk in the park

    10 pax including an FNG arrived for a post iron pax beatdown that had hints of IP worked in, but for this hardened group, would be nothing short of a walk in the park.  This was YHC’s first opportunity to not only Q at Popeyes, but also do a standard non- IP workout.  

    Warmup 

    Mosey to steepest hill after some of the experienced Popeye group pointed us in the right direction. 

    Arm circles – 10 x front and backwards 

    Mountain climbers x 12

    Shoulder taps x 10

    Foot to alternating hand touch in plank x 10 each foot/hand

    Grass grabbers x 10

    Windmills x 10

    The thang – 

    • 11’s on hill – top/burpees, bottom/diamond merkins

    Run to exercise playground for 2 rounds of the following:

    • 4 stations 
    • Pull-ups, close grip merkins in first round and wide grip merkins in 2nd round, deep squats, calf raises
    • 45 seconds each w/ 10 second break in between sets

    Run through the center of the park and stopped at the gazebo 

    • 20 dips led by Boo-Boo
    • 15 V-ups led by Tua

    Moseyed back to flag and arrived at 6:15 on the dot.  

    COT – count-off, name-o-Rama where FNG/Dodger was born, announcements and intentions.  Special intentions offered for Bellhop, and thanks for the positive results of Tua’s wife’s ultrasound.  

    Thanks for posting and the opportunity to lead. SYITG!