F3 New Orleans

Tag: Kuch

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Return of the Forty – from Rudy

    Been a long while since I’ve been to Okwata, let alone Q’d it. Thanks to Pinewood, the AO is enjoying a resurgence in popularity – nice work! The time was right to (re-)introduce the PAX to the 40 (originally inspired by “40” by U2). I did publish ahead of time, so the pansy lakeview group that was worried about wet shoes would have the opportunity to stay home. Not my fault that Jesus Juice didn’t read slack.

    Forgot the disclaimer, then off to the top of the levee for a quick warmup, giving Hawg a few extra minutes to show up.

    The Thang: The 40

    10 exercises. Each one is 4 sets, alternating side of the levee. Each set is 10 reps.

    40 trips over the levee. 40 reps of each exercise. 40 total sets. You get the idea.

    * Merkins
    * BBSU
    * Squats
    * Carolina Dry Docks
    * Dr. W
    * Lunges
    * Floyd Mayweather
    * American Hammer
    * Monkey Humpers
    * Burpees

    Back to the flag a few mins late for COT

    Random Thoughts:

    Great to see 15 Pax in the gloom!!

    Dr. W: took a few tries to get the cadence right. Definitely a crowd favorite!

    Monkey Humpers followed by a run over the levee. Quads feel that.

    High Rise is amazing. 45 minutes of continuous talk about work with Ya Mom And ‘Dem. YMAD didn’t say a word. Just let High Rise keep talking.

    Pinewood correctly predicted the grand finale – Burpees! And he’d never done this before.

    Taco (or Tacos, or Taci?) — great to have a 2.0 in the gloom with us!

    Thank you, Kuch, for not letting The Juice know what was in store until it was too late for him to back out.

    Music selection was heavily, and I mean HEAVILY, critiqued. But who knew there were so many “40” songs.

    Notable in their absence were Triple Shift and Snooze.

  • Run,Ruck.Stretch – from Kenna Brah

    October2014

  • Run,Ruck.Stretch – from Kenna Brah

    October2014

  • D-Day 80th Anniversary Workout – from Squints

    **The Warmup:**
    We started with a quick mosey around the Mardi Gras fountain, ending up on the grassy knoll for some good ol’ fashioned warmups:
    – Side Straddle Hops x 20 (because who doesn’t love hopping?)
    – Grass Grabbers x 10 (because the grass isn’t going to grab itself)
    – Abe Vigodas x 10 (slow and steady, just like Abe)
    – Imperial Walkers x 15 (marching to the beat of our own drum)
    – Mountain Climbers x 15 (pretending we’re scaling Everest)
    – Forward Arm Circles x 15 (windmills of glory)
    – Backward Arm Circles x 15 (because why not reverse the wind?)
    – Seal Claps x 15 (clapping like happy seals)

    **Tabata Timed at the House of Pain:**
    Next, we moseyed over to the House of Pain for a Tabata-style strength workout. It was 3 sets of 45-second intervals with 15 seconds of rest for each:
    – Pull Ups (pulling up all the courage)
    – Derkins (decline merkins for decline fun)
    – Dips (dipping into greatness)
    – Resting Chair with Air Press (sitting but still working)

    **Back to the Mardi Gras Fountain:**
    We headed back to the fountain where we (almost) completed 2 rounds of:

    – **D-Day Combo:** 2 merkins, half barrel roll into 2 jump squats, reverse half barrel roll and repeat starting with merkins (rolling and jumping our way to freedom)
    – **War Hammer:** WW2 sit-up with 4 American Hammers (double the pain, double the fun)
    – **J-Lo’s:** because we’re still Jenny from the block
    – **Nolan Ryan’s:** punching out the calories
    – **High Knees on the Ladders:** with a lap around the fountain (high stepping like pros)
    – **Step Ups:** stepping up our game
    -**All timed by a climb up the levee with a 50 lbs. slam ball and 5 overhead slams on top (because why not add a mountain to our molehill?)

    Moseyed back to the flag for COT: Name-A-Rama and a moment of silence to appreciate those men who paid the ultimate sacrifice on this day 80 years ago. May we live out today and every day as HIMs—not just for ourselves and our families, but for those men who never got that chance.

    Thank you for a great first Q this morning, HIMs!

    – Squints

  • The Ascension – from Charmin

    At length he appeared to the eleven as they were at table: and he upbraided them with their incredulity and hardness of heart, because they did not believe them who had seen him after he was risen again. And he said to them: Go ye into the whole world, and preach the gospel to every creature. He that believeth and is baptized, shall be saved: but he that believeth not shall be condemned. And these signs shall follow them that believe: In my name they shall cast out devils: they shall speak with new tongues. They shall take up serpents; and if they shall drink any deadly thing, it shall not hurt them: they shall lay their hands upon the sick, and they shall recover. And the Lord Jesus, after he had spoken to them, was taken up into heaven, and sitteth on the right hand of God. But they going forth preached every where: the Lord working withal, and confirming the word with signs that followed. Mark 16:14-20

    13 men came into the gloom to improve themselves.

  • Lean Forward – from Charmin

    Today was about leaning into the pain, both figuratively, and if you were with Scantron, then literally as well.

  • Who’s the Q….You! – from Triple Shift

    It’s Run Cajun Run! I committed to get some steady miles on paved roads (littered with cracked and pitted asphalt) as opposed to slogging through a sloppy mess at a Metairie track. I visited an old stomping ground called the 6-10 Stomp! The last time I visited that AO was probably a year or two ago. So, in honor of showing up, the regular pax voluntold me that I was the Q so I would write the backblast.

    The Thang – 20 minutes out and 20 minutes back. Closed with a COT where we lifted up the pax members who are suffering from illness, loss, and sickness. We also celebrated the wonderful gift of revelry, joy, and happiness that permeates our area during Mardi Gras.

  • Hakunah Tabata – from Mobydick

    65 degrees? Are you serious? T-shirt and shorts one more time before the weather rolls through. Everyone was happy to enjoy this gorgeous weather. Yes, we know Russo will always wear shorts and a t-shirt. He’s our own Victor Freeze ( a batman character portrayed by the master thespian Arnold Schwarzenegger. The colder it gets, the happier he gets. Moby requested to lead a beatdown to help with his lower back, so it was time for some Tabata. 45 seconds on, 20 seconds off. 6 Exercise: freak nastys, squats, crunches, irkins, jane fondas, and box cutters. Rinse and repeat.
    COT, Moby prayed us out. 1/21 Nightmare after Christmas with Moby. 1/27 Bushwhackers camping trip. Runcajunrun the month of February, sign up by 1/18.