F3 New Orleans

Tag: Kuch

  • 17 – A Shoutout to War Eagle

    Why is 17 a shoutout to War Eagle? Because that’s as high as most people from Alabama can count… Okay, had to get one Bama joke out there. It’s actually the amount of National Championships their football team claims (infinite asterisks by that number of course). But still, on a day when our boy was dealing with some issues far more serious than anything even related to football rooting interests, it seemed appropriate to let him know we were thinking of him.

    Of course, this plan would have been better executed had Ya Mom’n Dem and I shown up on time. Employing perhaps the most tortured logistics one could imagine, YHC and YMnD first made a wrong turn, then after retrieving 2 cinder blocks from the pile by the field, made a lap around the park instead of just backing up to the baby foundry. So a 2-minute job took 10 and we pulled up as the PAX were running toward the track. Luckily Frac got the warmup started and we were able to jump right in.

    • SSHx31
    • IWx17
    • Peter Parkerx17
    • Parker Peterx17
    • Arm Circlesx17 (10 forward, 7 backward)

    Workout

    When YHC volunteered the clown car to take this one, he made it clear that either one of them should take it, or it was going to be a tabata and jump ropes day. And so it was. 8 stations

    • jumping rope
    • curl and press cinder blocks
    • sweat angels
    • pull-ups
    • dips
    • Angle grinders
    • burpees
    • Jump Squats ( real ones, 180 degree turn, drop down as you land and back up)

    Tunes:

    • Round 1: Calm Like a Bomb (Rage Against the Machine)
    • Round 2: Stronger (Kanye)
    • Round 3: Welcome to the Jungle
    • Round 4: This is how we do it (where I’m From) (Big Tymers)
    • Round 5: Born to Run (Bruce Springsteen)

    Little help from Tool on selecting tracks, and I tried to offer options for the #respects and the #hates.

    Quick Mosey to the Neutral Ground for Choose your Own Adventure Mary. Everyone led an exercise. The point, possibly corny, was that when we work together, we can all take a little of the load off someone’s shoulders and offer a bit of help to those who need it. War Eagle has much bigger concerns than worrying about who is taking his Q, so we’ll all share the load a little. That’s kinda what we do here at F3.

    COT, Prayers for Jonathan Serigne, War Eaglet, War Eagle’s family, and everyone else dealing with health issues. Reminder to appreciate our health and reach out to those who are less lucky. I’m lucky to be a part of this group. – Kuch

  • 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

  • Tank Top Tuesday

    Sun’s Out Gun’s out was the Theme for Tuesday at the Stomp. Thanks to Kuch’s idea a few weeks back we were able to get 40% participation this week. Looking forward to more next week!

    I woke up this morning sore as hell from the Murph so I decided to make the run a little easier for all. Keeping in mind our Vets I thought it would only be appropriate to honor those by running a “No Man Left Behind” route. At 5:30am I gave the disclaimer and we headed down the road towards “The Hill” (near the trails in the Park). Not sure what this place is called but Hawg took us here last week while kicking baseballs and I was excited to head back there with no baseballs in play.

    Once at the Hill we did 75 seconds of Levels and then headed back to the flag. We were able to complete 4.3 miles at a 10 min pace (nice and easy) while leaving no man behind. The Wiz and Amnesty are working there way back into the distance so they broke off the pack to complete a 1 mile out and back run.

    Once at the flag we did COT, Announcements, Intentions, and Kuch took us home with Prayer. Thanks for allowing me to lead this morning always a good time.

  • 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.

  • Loose as a Goose

    It’s always stimulating to start of the week with an F3 beatdown first thing Monday morning. So when 5:30am hit, I issued the disclaimer and we set off to mosey to the track Once at the track, we did a dynamic stretching warmup that consisted of:

    • High knees
    • Butt kicks
    • Open the gate
    • Close the gate
    • Karaoke (30 yards out, 30 yards back)

    Following the dynamic stretching, each PAX did some individual static stretching on their own to get loose. Once everyone was loose as a Goose (Top Gun Danger Zone reference), we began with some ladder / sprint combos:

    • 1) High knees through the ladder, then 50 meter sprint. Mosey back
    • 2) Butt kicks through the ladder, then 50 meter sprint. Mosey back
    • 3) Squat jumps through the ladder, then 50 meter sprint. Mosey back
    • 4) Sideways in & out’s through the ladder, then 50 meter sprint. Mosey back 
    • 5) Sideways in & out’s through the ladder on the other side, then 50 meter sprint. Mosey back

    We took a brief 20 count break, then we proceed to do the same thing except we did 100 meter sprints:

    • 1) High knees through the ladder, then 100 meter sprint. Mosey back
    • 2) Butt kicks through the ladder, then 100 meter sprint. Mosey back
    • 3) Squat jumps through the ladder, then 100 meter sprint. Mosey back
    • 4) Sideways in & out’s through the ladder, then 100 meter sprint. Mosey back
    • 5) Sideways in & out’s through the ladder on the other side, then 100 meter sprint. Mosey back

    After this, we mosey’d to the middle of the track for some mary. We circled up, and then each member of the PAX had to lead a mary exercise in cadence using a 15 count. Screw Top & Smooth (if my memory serves me correctly) harnessed their inner Double J & decided to have us do some merkins instead of a mary exercise. Fortunately, though, no penalty burpees were issued for not following directions.

    Once every member of the PAX had finished counting off their exercise, we did some line drills. There were 5 drains along the inside part of the track, so we partnered up and then sprinted back & forth to each of the 5 drains. The first set of sprints was from shortest to longest (we began with the closest drain & ended with the drain that was furthest away). The next set of sprints was from longest to shortest (we began with the last drain & ended with the drain that was closest).

    After this, we took a brief 20 count break & then we ended with a 100 meter sprint and then a mosey around the track. Back at that flag, High Rise led us in some static stretching & then we did the count-off & prayer. I forgot the name-o-rama (was operating on 2 hours of sleep that morning), so we did the name-o-rama after the prayer was over just & then called it a day. Thanks for the opportunity to lead, fellas, and my apologies for the terrible Top Gun Goose joke above!

  • Mediocrity loves comfort

    On this beautiful day 35 years ago I was born, what better way to celebrate my birthday than with my fellow PAX for a beat down. The clock stuck 5:30am, I proceed with the disclaimer which included a quote that really got me thinking the previous night “Mediocrity loves comfort”.

    We started our traditional mosey to the field near the cinder blocks for a little Warm-up; within 30 seconds I heard “stop stop stop” I turned around and Shuffles was on the ground. Luckily we had Dr. Walleye with us this morning which he diagnosed him with a sprain instead of a break on the ankle. Shuffles hobbled back to the flag while we headed towards the field again. Warm-up included

    – SSH X 15 IC
    – Hill Billies X 15 IC
    – Self Love X 10 IC

    The Thang:

    Since the Danger Zone has cut into my rock city workouts I decided we would play with cinder blocks for the day. Going along with my quote the PAX were asked to get out of their comfort zone and do 5 extra reps of each exercise OYO after the cadence ended.

    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Bus Driver X 15 IC
    – Flutter Kicks X 15 IC
    – Decline Merkins X 15 IC
    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Kuch and Tool assisted with some exercises I forgot the name of
    – Decline Merkins X 15 IC
    – Bus Driver X 15 IC
    – others that I can not remember

    Once we completed our reps Dirty Dell thought it would be a swell idea to lunge walk back to drop our cinder blocks off so we did.

    Next Up:
    Run to NOMA where we partnered up. One partner sat on the wall and threw air punches while the other partner did 20 shoulder taps 2 = 1. At 6:10 with our shoulders on fire we headed back to the flag just in time for 6:15.

    We completed the COT, Intentions, and gave thanks to be able to get up and exercise this morning. Pleasure to Q – great way to start 35 off.

    –


  • VQ AT THE STOMP

    15 strong at The Stomp for a straightforward run for my VQ.  
    The exercise:  run 20 minutes out then 20 minutes in with 10 burpees at the halfway mark.  

    Following a quick explanation that consisted of the entirety of the previous paragraph and the obligatory disclaimer (for the record, I am not a personal trainer nor I am a professional one – thanks, Fracsac) we were off and running.  Thanks to Rev Sox for taking the FNG under his wing and relieving me of my duties to explain the route. 

    Despite the conditions (extreme mugginess) and the midway burpees, all 15 finished strong with 3 minutes to spare.  We stretched then circled for countoff, name-o-rama, intentions then prayer.    

    Three key observations:  
    1. @smooth is still fast; 
    2. given the thick and muggy air conditions, tank top Tuesday participants were at an advantage; 
    3. 10 burpees wreck havoc on pace.

    Thanks to everyone for the encouraging words for my VQ.  It is an honor to be part of the group.  This exercise was not the most complicated or creative to lead, but it was still highly satisfy.  Thanks for the push, @kuch and @craigjcordes.

    The Skinny
    • T-claps to Rev Socks for bringing out Tua.
    • Turns out Tua’s wife went to Alabama so we got the name right (he went to LSU).  
    • Did I already say burpees make running the second half of 20/20 more challenging?

  • Base Chase stolen from Tito, and pregame for the Barathon

    Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.

    Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.

    My phone had no charge so no special jammy fanny. Damn it!

    OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20

    Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.

    At the top we got a partner and did a quick lap one floor down

    FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants

    So that was four more laps

    Then down to the benchs for some dips and some bulgarian split lunges IC

    Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.

    Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!