F3 New Orleans

Tag: Kuch

  • Danger Zone 1 Pax 0

    This morning 9 of the fastest F3 PAX decided to take on the Danger Zone. I gave the disclaimer at 5:30 a.m. and we moseyed on over to the Track a.k.a. the Danger Zone (DZ).

    Warm-O-Rama
    We did a light mosey around the track with high knees, butt kicks, carioca right/left side. We finished warming up with a few 30 yard warm-ups that honestly I forgot what they were!

    We then headed on over the the Agility ladders. Here we did the following:
    – Two feet in each square then sprint 30 yards
    – Jumping Jack Feet then sprint 30 yards
    – Icky Shuffle then sprint 30 yards
    – One left foot hop then sprint 30 yards
    – One right foot hop then sprint 30 yards

    We did a 25 second breather and we were onto a 1 mile run which included Sprinting the straights and jogging the turns. Some of the PAX did a lap cool down while others (myself included) were gasping for air—last time I eat Mexican at 8:00pm before a workout!!

    Next up we did 3 heats of 100 meter sprints – due to the popularity of the Danger Zone in just 2 weeks we had to split up into 2 heats. After the first round we realized we needed some more stretching so we stopped and did some more stretching before Heat 2 and 3.

    Apparently the stretching didn’t help Jesus Juice as he has been complaining all day at work about how he pulled a buttocks muscle and is limping around the office like a wounded animal.

    We then used the agility ladders for some ladder push ups X2. We did a cool down stretch and moseyed back to the flag right on time.

    We did Count-o-rama, COT, and Prayed. Fun time this morning in the DZ hope Jesus Juice gets his rear end back for next week.



  • 21 – Blackjack Baby!

    So I googled “blackjack quotes” and the following was the first one that appeared.

    “I like to play Blackjack. I am not addicted to gambling. I am addicted to sitting in a semi circle. ” Modify as needed – “I like the count-off and name-o-rama and intentions. I am not addicted to F3. I am addicted to the COT and standing in a circle.”

    The Lakeview clown car pulled up to the front of the museum with just a few minutes to spare this morning. After a quick disclaimer, the PAX moseyed for a warm-up run around the Museum and settled back on the grass in front of the lake for warm-ups as follows:

    SSH x 21, Windmills x 21, Peter Parkers x 21, Nolan Ryan x 21 (R & L), Merkins x 21 (this was input from youngest son last night when planning Q) and finish warm-up with some self love for one minute.

    Thang 1 – searched the F3 lexicon last night and stumbled across the “Blackjack” – we moseyed back to the area by the Muscleship flag, look up and see the Mothership PAX approaching/crossing the railroad tracks – like a scene from West Side Story, Romeo & Juliet, or possibly Revenge of the Nerds, a battle seemed imminent. Some mumblechatter ensued between the PAX and the Mothership PAX proceed to greet us with monkey humpers, but the Muscleship PAX cannot be distracted and remained focused on the beatdown and the F3 task at hand. Blackjacks – similar to 11’s, but better – ie. 21’s. Start with one Merkin, run three trees, then 20 LBC’s. Continue 21’s until 20 merkins and 1 LBC. The PAX powered through the end for the last 20 merkins. Apologies to Chips for not providing clearer instructions to the PAX. You may have done a few more LBC’s but your abs will be thanking you tomorrow.

    Thang 2 – continuing with the “21” theme we moseyed to the neutral ground in front of NOMA and lined up in single file line facing the museum for some 21’s. SSH x 5 in cadence. SSH 6-21 done in silence and PAX to stop at 21. Abacus, the Q, lost count and did one too many. No penalty burpees.

    Thang 3 – son Joel suggested toe-taps, aka Rocky Balboa’s. So the PAX did 100 Rocky Balboa’s on neutral ground by NOMA. 20 second rest then another 100 Rocky Balboa’s.

    Thang 4 – sensing the PAX shoulders were still steaming from the 21’s, we altered the Q’s plan and moseyed to the deck in front of the lake by NOMA. Time for some leg work. “Aiken legs” done in succession with no rest – Squats x 21, Lunges x 21, Box jumps/step-ups x 21, and Monkey Humpers x 21. 20 count recovery. Rinse and repeat a second time. The Q did not want the legs to miss out on the work-out.

    Thang 5 – short mosey back to the flag for the “Bear Crawl Ring of Fire” – circle up near flag and bear crawl in counter-clockwise motion. Upon direction from Q, stop and do 10 merkins. Resume bear crawl again. 10 additional merkins. Close out the last few minutes with some flutter kicks x 21 and warrior one stretch poses.

    Circle-up for count-off, name-o-rama, announcements, and intentions. Thanks to Kenner-Brah for reminding the 10 PAX of the importance of thankfulness and gratitude. Well said. Weather was perfect this morning, with sunrise over the lake by NOMA, slight breeze. Soon enough we will be working out in the “dog days” of summer. Thankful for the support and opportunity to lead the PAX this morning.

  • Coupon H8

    YHC is nothing if not not creative. After employing the pax at Popeyes a couple weeks back to transport coupons back to the flag, and noticing how little fun we all had doing it, the idea of a coupon run was born. Luckily, I overbought pavers a while back for a backyard project, and not wanting to do the walk of shame to return some pavers that each cost about 50 cents, we now have some “square running coupons”. They shall be referred to as the SRC’s henceforth, and they will always have been bought for the good of the F3 Nola pax, not my much smaller than expected backyard project.

    Warmup

    • Mosey to the center of the intersection with some high knees and butt kicks
    • SSHx20
    • Arm circlesx20
    • Parker Peterx20
    • Hold for planking on each hand
    • Open the gate, close the gate
    • LSSx10

    Station 1

    An abbreviated H8 with the SRC’s. Grab 1 in each hand, run to the top of the levee, deposit them, bear crawl across, run down to the bottom, straight back up, bear crawl across, retrieve SRC’s, down to the bottom at Lakeshore Drive for 5 Manmakers w/ the coupons. X 4.

    A few Pax completed 5 and even got in some Bernie Sanders while they waited for the slow guys, i.e., YHC to complete their 4th.

    Station 2

    Indian Run to the end of the levee on the concrete, where we got in a bit of Mary.

    • Crab Cakes x20
    • Absolution x10 (pretty sure I messed this one up again – going to need another demonstration the count, Triple Shift)

    Mosey down the levee and back to the flag, led by our FNG, Chips. Chips was EH’d by Hokie Pokey, and he put in a hell of an effort for his first workout. I saw he posted the next day at The Uptowner as well, so if you have not met him yet, you’ll probably see him soon. He’s a great addition to F3 Nola.

    We also bid farewell to Cowbell, who is going to the Northshore. Our loss, their gain. Cowbell is a quiet leader who pushes hard and helps those around him. Hopefully we’ll SYITG from time to time.

    Thanks for having me. I see the next month is covered, but we have been having some difficulty filling Q’s for Okwata. This is the best time to sign up for Okwata, as the days get longer, and we get absolutely beautiful sunrises over the lake. Show up for an Okwata or two when you can, and then sign up to lead one. With so many options for exercises, it’s truly one of the great AO’s we have. – Kuch

  • I Feel the Need

    The newest F3 Nola workout exploded on to the scene today with a Pax of 6. This was my first workout with Rudy since he has been back. It was nice to have him keep me accountable on the time as I started one minute late with the disclaimer.

    Warm-Up

    I believe this AO will prove to be high risk / high reward so the warm-up will prove to be the most important part of the workout. Today was cooler than normal so it became extra important.

    Jog to the track and continue for one lap (About 1/3 of a mile).

    • Lunge walk x 10 each leg
    • Elephant walk (Reach down with your right hand grabbing the toes on your right foot and pull up on them for 2-3 seconds. Take three steps and repeat with left foot, yadda, yadda, yadda.
    • High knees
    • Butt kicks
    • Carioca right then carioca left
    • Exaggerated Skip aka Super Mario
    • Short sprints with recovery (10 yards, 20 yards, 30 yards, 40 yards, 50 yards)
    The Thang

    We ran a mile for time to set our baseline. The plan is to check our progress in 3 months or so. Here are the times:

    • El Guapo: 7:01
    • High Rise: 7:54
    • Kuch: 7:29
    • Rudy: 7:09
    • Screwtop: 6:48
    • Hawgcycle: 6:37

    After finishing the mile we did some more stretching: Butterfly and Hamstring.

    A few more sprints: 220m at 75%, 110m at 50%, finished with 3 100m sprints at full speed

    Cool Down

    Easy Jog for 330m followed by lunges x 10 each leg and a mosey back to the flag for COT.

    The Skinny
    • Cool morning so the long warm-up was necessary. I stuck with my plan in spite of Rudy’s mumble chatter. To tell you the truth, I enjoyed it. It’s been a while. It’s possible that I started a minute late and extended the warm-up just to hear his sarcasm.
    • Kuch and Screwtop set the standard for the 100m sprints.
    • Screwtop and YHC both left the track a little gimpy. Based on early returns there is only a 33% chance of getting injured at this AO. This is better than I envisioned. The risk is high, but I think the reward will be greater.
    • Screwtop stepped up to take the next Q. Don’t miss out.
    • Still looking for a name. I’m good with “Need for Speed” if nothing else emerges over the next week or so. After he set the bar for the first two 100m sprints, we could go with “The Kuch is Loose.”

  • A Track so Soft you can run in Mandals

    While this title refers to everywhere if you happen to be Hawg, most of us resort to our carefully fitted and selected-for-foot-type running shoes. However, we could all borrow a page from Hawg’s book (maybe minus all the straps) and run barefoot on the track at Lafreniere. It’s some kind of composite rubber wizardry that feels both springy and cushioned at the same time, never leaving my knees hurting the next day.

    The other great thing about Popeyes is the dedication of Rev Sox. Most of us post, Q from time to time, and make a comment on the mumblechatter every once in a while. Rev has done everything in his power to get a great AO going out in the depths of Metairie, first manning a workout that regularly averaged only a few attendees, and ultimately moving it a bit closer in to an even better location, never giving up on it. This has already paid dividends in forcing some newer guys to step up, and drawing some new blood from that area. So T-claps to Rev Sox for a job well done. Repay his service by making your way out to this AO every once in a while, and I doubt you will be disappointed.

    The Workout

    Speaking of disappointment, I’m sure the PAX was less than thrilled when 5:30 struck, and YHC was nowhere to be found. The LV clown car was moving a little slower than usual this morning, and we had a few coupons to place, so we pulled up at 5:31 sharp, and the PAX, to its credit, had already moseyed and was doing some SSH, where we joined in for:

    • SSHx25
    • Arm Circles forward and back
    • Hill Billies
    • Peter Parker / Parker Peter

    Next, YHC asked for directions for the easiest path to the workout area where the coupons awaited. Helpful locals Boo Boo and Pai Gow showed us the way and off we set on a brisk mosey to the workout area for the thang:

    6 Stations, Rotating

    • Absolution x10 (timer – I messed these up a bit and excluded the plank jack when down on elbows. My mistake). Everything else, AMRAP
    • Arnold Press with pavers, drop set
    • Turkish Get-ups w/ 5 lb dumbells
    • Straight legged deadlift w/ 10 lb kettlebells (bought a couple of these – if anyone ever wants to use them, I can bring them)
    • Kettlebell swings with cinder blocks
    • Hang from pull-up bar as long as possible.

    PAX was encouraged not to cheat yourself. Get every rep. Don’t do 9.5. Don’t lose form. Don’t cut corners. Don’t be afraid to take as long as necessary to complete an exercise. Inspiration: I read this post yesterday, and it made me rethink some of my recent workouts – did I do all 60 burpees yesterday, or did I accept 57 or 58? Do I always do every merkin, or am I afraid of everyone finishing before me? Great read:
    https://m.facebook.com/story.php?story_fbid=683278642142599&id=100013814083617

    After that, we sprinted across the field and bear crawled back, where High Rise took over:

    • Wife pleasers w/ legs on bench x15
    • Single leg wife pleasers w/ legs on bench x10 each leg
    • W’s x20

    I’d promised High Rise more time, but had also underestimated the time it would take to get back to the flag. Plus, this time we had coupons. So we finished up with a 5-minute coupon run to the flag, where we all learned that it actually kinda sucks to run with a cinder block. Good to know for future reference. We also left some pavers behind with Rev Sox, so Popeyes now has some coupons.

    Some brief announcements, notably, the 5K run at the Belle Chasse base this weekend, and Rev prayed us out. Come be a part of the great thing we’ve got going at this AO. – Kuch

  • Lightening don’t strike twice. Please.

    YCH needed no alarm early Friday. Sky Q took care of that with a pretty spectacular lightening storm that got cranked up around 4:50. I have yet to miss a workout due to weather but I do have a decent amount of mouths to feed so I reached out to Yankee. Yankee let me know he generally sits out the lightening workout but he had a guy in from Chicago and he felt he couldn’t say no. Not wanting any electrocutions on my watch I tapped out a quick message about not judging anyone for sitting out due to lightning. As it turns out storm blew through and was completely done by 5:15 or so. So 23 PAX assembled at St. Charles and Audubon Park. After a quick disclaimer, we were off.

    Warm ups at Palm Circle

    • SSHX20
    • Arm Circles forward and reverse X10 each
    • WMX20
    • PPX20
    • MCX20
    • PPX20

    Mosey to Wolfpack Hill then on to Wolfpack Mountian.

    After warmups we headed to the rarely visited Wolfpack Hill. 2 lines at the base. Indian up. Indian down.At the base of Wolfpack Mountain, you guessed it, 2 lines/ Indian up to the top.

    The Dora Thang Up top

    • Partner up.
    • 1st round 60 burpees. Partner runs to opposite end of garage and back.
    • 2nd round 120 plank jacks, partner runs.
    • 3rd round 240 LBC’s, partner runs.
    • Plank and wait for 6. Inspired by Fracsac I burpeed and waited for 6. Much respect.

    Stairs to the benches

    • Grab a bench.
    • RLSUX20
    • DipsX20
    • LLSUX20
    • DipsX20

    Mosey back to the flag

    We arrive 3 minutes early so Mahatma leads the group in a circle of merks. 10 is the count, 5 is the start from the man next to you. After that with time to burn I offer up more merks. 10 in cadence quickly changed to 15 cause they just feel so damn good.

    We wrap up with COT count off, name o rama, announcements, prayers.

    I am very grateful for the opportunity to lead twice in one week!

    (Also after the beatdown I let everyone on mumblechatter know that because I had shown up i rwas recanting my “no judgement” position to one of full and total judgement.

  • 40 – a.k.a. The Rudy Special

    With all the new NOLA PAX members that have taken the Daily Red Pill and joined our ranks, there are so many great workouts they have missed since the inception of F3 NOLA. One of my favorites at Okwata is the 40! Thank you, Rudy! Other epic beatdowns such as the H8 and Elevens with Burpees at Okwata are always crowd pleasers. Since the Army Corps of Engineers raised the height of the lake levee, this AO is like no other in the city. As a side note, you can also thank Mayor Cantrell and former Mayor Landrieu for keeping the grass well manicured over the years.

    WARMUP

    After my disclainer, we do a quick mosey around the Mardi Gras fountain with side shuffles, high knees and butt kicks and head over to the levee. The space between the sidewalk and the bottom of the levee is very spongelike and lumpy so watch your step.

    THE THANG

    As I give the instructions, I hear some groans from the veterans and get some puzzled looks from the newcomers as they process the task ahead of them. It’s pretty simple. Run up and over the levee 40 times and perform 10 exercises 40 times. The sequence of the beatdown is as follows:

    Burpees, Plank Jacks – 10 sec break

    Side Lunges, Catalina Wine Mixers – 20 sec break

    Supermans (Red Sun/Yellow Sun), Shoulder Taps – 30 sec break

    Reverse Crunches, Bonnie Blairs – 40 sec break

    Merkins, WW2 Situps / Wife Pleasers

    It’s 6:13am and we head back to the Freedom Hammer

    COUNTOFF, NAMERAMA AND COT

    Honored to lead all the HIM (High Impact Men) today and grateful for your friendship, camaraderie, and accountability. Prayers for those fighting cancer and those who have lost loved ones! Lord help us be the leaders we were destined to be for our wives, children, and community!

  • Don’t Lose Left Eye

    After losing Left Eye last week, I was offered redemption. Left Eye saw I had the Q at Rock City, and was kind enough to give me another shot. 24 men arrived in the dark gloom of Pontiff, without lights, for a beatdown in the dark and damp. Bogey suggested we all hold hands and sing Kumbaya during the workout so no man gets left behind. Not a bad idea… The usual disclaimer and off we go.

    We moseyed to the usual spot by the rocks for our warm-up COP.

    • SSH x 20 IC
    • IW x 20 IC
    • Windmills x 10 IC
    • Arm circles 10 forward 10 backwards IC
    • LSS x 20 IC
    • Mountain climbers x 20 IC.

    Grab a rock and head to the track. We lined up on the 20 yard line of the football field for a rock circuit. I kept one eye on Left Eye the whole time…

    • Shoulder press x 15 IC, sprint to the end zone and back.
    • Rock curls x 15 IC, sprint to the end zone and back.
    • Rock rows x 15 IC, sprint to the end zone and back.
    • Rock squats x 15 IC, sprint to the end zone and back.
    • By this time, Cowbell could see what was coming…
    • Shoulder press x 10 IC, sprint to the end zone and back.
    • Rock curls x 10 IC, sprint to the end zone and back.
    • Rock rows x 10 IC, sprint to the end zone and back.
    • Rock squats x 10 IC, sprint to the end zone and back.
    • Shoulder press x 5 IC, sprint to the end zone and back.
    • Rock curls x 5 IC, sprint to the end zone and back.
    • Rock rows x 5 IC, sprint to the end zone and back.
    • Rock squats x 5 IC, sprint to the end zone and back.

    Next we bear crawled from the 20 to the end zone, 20 Merkins in the end zone, and lunge walked back to the 20. Next circuit.

    • Chest press x 20 IC
    • Flutter kicks with rock held high x 20 IC
    • Chest press x 20 IC
    • Hello dolly with rock held high x 20 IC

    Then we moved our rocks out to the 40 yard line, and teamed up in Pax of 3 for Merkin relays. 40 yard dash, followed by 15 Merkins, until the other Pax got back to you. 3 rounds of 15 Merkins, followed by 3 rounds of 10 Merkins, for 6 rounds total.

    Circle up for some Mary.

    • LBCs x 20 IC
    • Box cutters x 20 IC
    • Dying cockroach x 20 IC
    • Penguins x 20 IC

    Return your beloved rock back to the pile and run back to the flag for a percent finish. (Maybe 1 minute late according to Triple Shift, but his watch must be wrong.) Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful I did not lose another Pax member today. We were 24 strong throughout. Thank you for letting me lead.

    Walleye

  • Two Minutes of Hate!

    On a beautiful, crisp Friday Morning, 20+ PAX gathered for a Wolfpack Mountain beatdown.  So with a quick disclaimer off we….wait Amnesia reminded that we do have two AO’s Uptown.  So with a loud rally cry, two strong PAX (Amnesia and Bad Moon) embarked on a moonlight ganter through the nether regions of Uptown also known as Angry Wave or maybe we should rename Angry Ripple???  I digress.  Let’s Mosey!

    To Touchdown Jesus for Warm-Up:

    • Hillbillies IC X20
    • Wide-Leg Mountain Climbers IC X15 (a new exercise for F3 that YHC pilfered from OTF, Kong watch those eyes…KONG EYES DOWN!)
    • Self-Love IC X20

    Let’s continue warmup – PAX Line Up in straight line for:

    • High Knees till Q yells halt
    • Butt Kicks till Q yells halt
    • Kim Jung Un’s aka Supreme Leaders till Q yells halt  (a little mis-coordination on this one by YHC)
    • Open Gates till Q yells halt

    Mosey to Res Quad for 4 Corners PIMPS:

    • Pickle Pounders X 5 (2 is 1) then bear crawl to   
    • Imperial Walkers X10 (2 is 1) then monkey humber walk to
    • Merkins X15 then crab crawl to
    • PlankJacks X20 then sugar bear crawl (those crawls weren’t sweet!) to
    • Starfish Crunch X25 (2 is 1)

    Mosey to Mountain for Static Climb Beatdown run forward up ramp and then backward up next ramp to each flat:

    • 1st Flat 2 minute Squat Hold
    • 2nd Flat 2 minute Plank Hold
    • 3rd Flat 2 minute People’s Chair
    • 4th Flat 2 minute V-Up Hold
    • 5th Flat 2 minute for PAX choice, Al Gore’s or Leg Raises?  PAX quickly chose leg raises.  Apparently those quads were smoked (I’m looking at you Mr. Awesome). Leg Raises it is!

    For all above static holds, if you break form at any point, do burpees until 2 minutes is up.

    Indian Run down to bottom and mosey back to flag…

    Count-Off, Name-o-rama, Announcements, Intentions and Prayer.

    Don’t forget PAX, Beatdown and F2 event this upcoming Thursday, March 28th.  Meet at intersection of Jeff Davis/Lafitte Greenway at 6:30 for half hour beatdown then we’ll walk over to Wrong Iron for some F2.

    As always thanks for letting me lead!

  • 34 year Old Virgin

    Last Thursday at Okwata Rudy being Rudy suggested I sign up to Q.  At first, I said to myself “not going to happen” then over the course of the day I decided to look up the Q sheet just to see when the next Q spot was open- thinking it would be about 5-8 weeks out. Not the case, there was an opening the next week (today). I decided to rip the band aide off and pop my Q cherry and sign-up for my VQ. 

    18 PAX met out on the banks of Okwata with 15 mph winds whipping a nice cool 50 degrees through our bodies. Considering this is the 2nd official day of spring I hope the cold weather is past us. The 20 degree weather swings from 5:30am to Noon is getting old.  

    We started off with a Mosey to the grass by Landry’s for warm-ups. Probably one of the only time’s you’ll ever hear the restaurant Landry’s come out of my mouth.  The warm ups consisted of:

    25 – SSH IC
    15 – Should Taps IC
    15 – Arm Circles Front IC
    15 – Arm Circle Reverse IC
    15 – Plank Jacks IC
    15 – Peter Parkers IC
    15 – Mountain Climbers IC

    In full disclosure the above workouts above were “the plan” not sure what the final counts were. Never realized how hard it was to count when the Q. Much respect for my past Q’s.  Also, a lot of mumble chatter about having to get back to your feet for arm circles and then back down again for plank jacks might have to incorporate more of this in future Q’s since everyone enjoyed it so much.

    My novice and out of breath warm-up Counting self, decided a 30 second count down was a good idea – After some grumbling – Kuch quickly counted to 10 (thanks for the help!) and we then proceeded to split into 2 groups for an Indian Run back to the Hill. At the Hill we partnered up for a little “bern”. One partner did a Bernie Sanders up the Hill and run back down (then switch) until the below exercises were complete.

    50 – Burpees
    100 – Merkins
    200 – Monkey Humpers
    300 – LBC

    Now that our legs were nice and “berning” we crossed the street to complete running to the street light and post up for 5 merkin’s X 3 lights. The goal was to hit 3 street lights that were a decent length from each other, however I didn’t realize there were two sets of street lights one’s on the left and one’s on the right. My intentions were the left (the distance one’s) however we improvised and completed the exercise. We circled up for Mary where we did:

    20 Flutter Kicks IC
    10 Turtle Crunchs IC
    10 Hello Dolly IC
    10 Big Boy Sit Ups OYO

    Again, this was “the plan” not sure what the final counts were as I was once again out of breath from counting. Definitely need to work on that for next time!

    With 3 mins to Spare we Moseyed back to the Flag where Mahatma suggested a little ring of Fire. 6:15am came and we circled up. 18 PAX were at the AO. We welcomed a new FNG “The Greek”.  Congrats to Two Yutes on making 10 years of marriage!

    It was an honor to lead this group.