Tag: Kuch

  • MLK – from Backed up

    Today we celebrated Martin Luther King Jr.’s life and intense, arduous civil rights struggle.
    For warm-ups:
    15 Side Straddle Hops to commemorate his Jan. 15th Birthday
    9 Abe Vigodas to represent him skipping 9th grade
    12 arm circles (12 front/12 back) to represent him skipping the 12th grade
    15 Mountain Climbers to represent how old he was when he entered college at Moorehouse
    30 Burpees to represent the 30 times he was imprisoned.

    For the workout Part 1:
    55 Kettlebell Swings to represent the year 1955 when he earned his doctorate in systematic theology from Boston University.
    63 Step-ups represent the year 1963, the year he gave his famous I have a Dream Speech in Washington DC
    68 Lunges to remember the year 1968 he was assassinated in Memphis
    83 Plank jacks to represent the year Ronald Regan made MLK Day an official federal holiday.

    For the workout Part 2:
    While listening to the entirety of his “I have a Dream” speech, we did a Diego. Partners took turns running a short loop and doing the following exercises.
    100 Merkins
    150 Overhead Presses
    200 LBCs
    250 Block Curls
    300 Squats

    Those present:
    Backed Up (Q)
    Bread Sticks
    Kuch
    Saban

  • Bringing Heavy to Wisner – from Vagabond

    Warmup

    Each pax chose a weight ranging from 25 lbs to 60 lbs, including ruck sacks, weighted vests, sandbags, etc. – carried throughout beatdown in double time across the mountain and back stopping at various intervals for 3 exercises.

    Black Jack 21s (21 reps apiece)

    Light
    -merkin
    -prisoner kneel
    -flutter kick 2is1

    Base 1
    -burpees
    -lunges 2is1
    -sit-ups

    Middle 1
    -donkey kicks
    -imperial squat walkers (4ct)
    -incline wife pleasers

    Base 2
    -alternating toe taps 2is1
    -Bobby Hurley
    -box cutters 1is1

    Middle 2
    -plank ups (4 ct)
    -bob & weave
    -v ups

    Base 2
    -shoulder tap 2is1
    -low slow squat with weight
    -on back alternating toe taps

    Light (did not complete)
    -Nolan Ryan
    -side squat with weight
    -hello dolly

    Extra: Mary

    COT and reminder of F3 Mission

  • Non-Traditional 610 Stompees – from Catfish

    Conditions – Chilly, but not as bad as Monday

    The Thang

    10 PAX started with 10 burpees, then began the run. 20 minutes out, 20 minutes back, stopping for 10 burpees every 5 minutes.

    For the remainder, grabbed 20 LBTs in cadence, and 10 more burpees for a full 100. Finished up with CoT.

  • Cold and Windy Tabata – from Snooze

    Nine PAX decided to test out the adage that one can’t get cold while lifting cinder blocks. While I believe this still to be true, this adage clearly does not account for howling winds along with frigid temperatures. Despite lots and lots of coupon lifting, it was cold. Very, very cold.

    Warm (sorta) Up:

    SSH x 20
    Windmills x 10
    8 Count BBs x 10
    Self-love OYO

    The Thang

    TABATA!!

    40 seconds of work; 12 seconds of rest; 4 rounds.

    1. Alternating Hand Block Merkins
    2. Goblet Squats
    3. Curl Presses
    4. Heavy Freddies
    5. Blockees
    6. Block Swings
    7. Overhead Press
    8. Block Flutter Kicks
    9. Block Merkins
    10. Block Lunges
    11. Block Rows
    12. Windshield Wipers

    This took us right on into COT. As always, thanks for the opportunity to lead.

  • Closing the Year Out in Stylish Misery – from Baywatch

    As most of the Lakeview crew knows, Baywatch loves his bear crawls. So, I was searching through the Exicon Tuesday night for something memorable (and miserable) and I found the No Mercy Mile. 2021 was merciless on many folks so I thought it appropriate to be the same for my last Q of the year.

    5 PAX joined me in the gloom. We headed over to the track for the warmup:

    SSH 20 IC
    Imperial Walkers 21 IC
    Hillbillies 20 IC
    Low Slow Squat 22 IC

    The Thang—No Mercy Mile

    We began at the mid point of front stretch on the track. Jog to turn 1: bear crawl to turn 2. Jog to mid point on back stretch. Do 25 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 25 squats. R & R three more times. At completion, we had bear crawled 400 yards, lunged 400 yards, performed 100 merkins and squats all while completing 1 mile.

    We all finished the mile with a few minutes to spare so we circled up for 3 minutes of stretching. To finish it off and in honor of our fearless Nantan, Fracsac, we closed it out with 5 burpees.

    Happy New Year! Thanks to you all for pushing me this year!

  • Crawlin’ Into Daylight – from Baywatch

    Another glorious Wednesday morning brought out 9 PAX to test themselves at The Foundry. The disclaimer was given and we moseyed over to the track for a warmup.

    SSH 30 IC
    Arm Circles F/B 15 IC
    Peter Parker 20 IC
    Parker Peter 20 IC
    Imperial Walkers 20 IC I’ll
    Hillbillies 20 IC
    Monkey Merkins 10 IC

    After an Indian Run to The Foundry, we paired up for 2 rounds of:

    G1–pull ups
    G2–Decline merkins
    G3–BBS
    G4–leg raises
    G5–Timer group runs to track and does 5 burpees.

    Then we moseyed back to the track stopping at each light pole along the way for 5 air squats. Once back at the track, the real fun started…Bataan Death Crawls!

    From the F3 Exicon—A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees,
    while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees, until the Q calls it or a certain distance has been reached.

    We did one full rotation. With PAX growing weary, we halted and did one last hurrah called Black Jacks. In short, it’s basically 11s but instead of 11s you do 21s. We did merkins on one end and BBSs on the other with about a 20 yard run in between. About halfway through the clock struck 6:15 and we headed back to the flag for COT.

  • Death by Peter Rabbit – from Baywatch

    15 PAX met in the early Monday morning gloom to get swole…and get swole we did. After a disclaimer and a pronouncement of the F3 tenets, we began.

    Warmup:
    1. SSH 25x IC
    2. Grass grabbers 10x IC
    3. Abe Vagodas 10x IC
    4. Overhead claps 20x IC
    5. Seal claps 20x IC
    6. Self love OYO
    7. 5 Blockees OYO

    The Thang:

    5 rounds

    20 Murder Bunnies>25 switch merkins>walk back to start with coupon over head>25 squat press>run the loop. Each round reps for switch merkins and squat presses decreased by 5. So, the last round was 5 switch merkins/5 squat press. If you finish early, you kept doing the last round until the six finished.

    Next came the rings of fire. First ring was flutter kicks with block. Static hold of 6 inches. Second ring was Floyd Mayweather with a block tap (2 is 1) with static plank.

    Lastly, we circled up for some abs. 25 reps IC for each exercises, which included Freddy Mercury’s, penguins, windshield washers over block, X ups, leg raises, and American hammers.

    Closed it out with the COT.

  • F3 Justice – from Kuch

    F3 Regional Court – View District

    In the View District Court of F3 New Orleans

    ————————————————————–
    F3 Nola,
    Petitioner,
    v.
    Jeffrey “Kuch” Green
    Respondent
    ———————————————————-

    Kenner (America’s City), USA

    Friday, Oct. 29th, 2021

    APPEARANCES:

    The Honorable Boudreaux T. Hawgcycle, III, Pontiff, F3 NOLA; on behalf of the Petitioner.
    Fracsac, The View, F3 NOLA; on behalf of the Petitioner.
    Jefferey “Kuch” Green; LVCCC, F3 NOLA; the Respondent.
    Mambi, Hokie, Mahatma, Bear, Kennah Bruh, War Eagle, Bolt, Triple Shift as witnesses

    DISCLAIMER AND WARM-UP
    (5:30 AM)

    PROCEEDINGS
    (5:35 AM)

    Judge Hawgcycle: We will hear the argument in case 21-003, F3 NOLA vs. Jeffery “Kuch” Green. Mr. Kuch, allegations have been brought forth that you are a slick talking, yoga posing, Bernie Sanders loving, no good, Yankee lawyer. These are serious allegations and will be discussed at length throughout this morning’s trial. In keeping with a tradition of the court we will open this session with 15 burpees on your own. Proceed.
    The courtroom does 15 burpees. Bailiff Fracsac ensures that burpees end with a clap, adhering to courtroom regulations.

    Judge Hawgcycle: I submit the first allegation against Mr. Kuch. It has been discovered that in early 2018, Mr. Kuch visited a Yankee website to look up exercise names. After visiting said website, he proceeded to name running up a levee backwards “The Bernie Sanders.” The court contends that Mr. Kuch had no authority in naming this exercise. Let the records show that as early as 2016 this exercise, commonly performed at the City Park District AO Okwata, had been referred to by the name “Quadraphilia,” by the good men of F3 NOLA. If it pleases the court (and it does) everyone will now participate in a round of Quadraphilia. By definition this exercise will last 4 minutes.

    The Court did a round of Quadraphilia

    Judge Hawgcycle: I submit the second allegation against Mr. Kuch. It appears Mr. Kuch has started a non-F3 workout with only F3 participants. This is the bi-weekly Broga workout occurring in the City Partk District of F3 NOLA. This is an unsanctioned workout, but because of the F3 only participation, it has caused a great deal of confusion in the greater community. Article I of the Core Principles is clearly broken. The workout is not free. Adherence to Article IV of the Core Principals is questionable at best. The workout is led by the same gentleman each time, Mark “Pretzel” Berger. Mr. Pretzel is an acquaintance of the Court and his F3ness is clearly in question. Now if it pleases the court (and it clearly does) I will lead the court in a round of F3 NOLA Style Yoga to provide an example of how one should properly pay for a beatdown….through pain.

    The Court did the following exercises:
    • Downward Dog Merkins x 20
    • Warrior I Bonnie Blairs x 5

    At this time the court yields the floor to the Respondent:

    MAY IT PLEASE THE COURT:

    Kuch: the charges against me are serious, and I apologize to this Honorable Court and the Metry contingent on hand for the following:

    • Any time one of your wives saw me in one of my super hot tank tops and accidentally called you Kuch during intimate conversations during the following week.
    • For all of those times you got home and didn’t have to throw your $100 pair of tennis shoes in the dryer or place them on the outside A/C unit.
    • For using the exicon in an attempt to bring more variety to workouts and to make them more interesting.
    • For giving you an opportunity to gain mobility and prevent injuries.
    • For giving you a safe place to wear your yoga pants.

    In my defense, I come before the Court with exercises I believe will please Sheriff Frac Sac.
    The thang: 9 minute ascending EMOM burpee pyramid starting at 6 burpees and going through 14. On the dark side of the levee with visibility low, appropriate tunes were selected: Metallica’s “One” on repeat throughout the 9 minutes. Mumblechatter ensued. T-claps to the 4 people who got every single burpee. It was dark, but I recall Triple Shift, Sheriff Frac, The Hon. Hawgcycle, and one more (maybe Mahatma?)

    I reserve the remainder of my time for rebuttal:

    THE MORE SERIOUS ALLEGATIONS

    Judge Hawgcycle: It is the understanding of this court that Mr. Kuch has manipulated dozens of men in the greater New Orleans area using aggressive, psychological techniques. Through his manipulation he has convinced them to leave their comfortable, yet joyless lives, and follow him in the Gloom of F3 NOLA. Mr. Kuch’s aggressive behavior does not stop there. He constantly terrorizes men, texting them each evening to pressure them into posting in the Gloom. He is known to arrive in their driveway, yanking them from the comforts of their home and taking them to that morning’s workout. There have been allegations that he has an organized a car pool ring, known only as the LVCC, that terrorizes the Lakeview Community every weekday morning. The court does not take these allegations lightly. If it pleases the court (and it obviously does) we will now participate in an exercise to prove how psychotic this man is. May I have a volunteer?

    Kennah-Bruh raised his hand

    6 cones(representing the men of this world) were set out about 10 yards apart along the bike path. Kennah-Bruh played the role of Kuch and it was his job to make sure each cone was standing. All other members of the court represented the Cares of the World and their job was to knock the cones down. After knocking a cone over, you run to the top of the levee, then you can come back and knock cones over again.

    We did this for about 4 minutes. Kennah-Bruh worked valiantly to keep the cones upright, but he was unable to do so. At this point Kennah-Bruh petitioned the court for assistance.

    Mambi joined Kennah-Bruh and over the next 3 minutes they worked together to keep the cones upright. They had better results, but many cones continued to be knocked down.

    Triple Shift petitioned the court to join Mambi and Kennah-Bruh. With three men monitoring 6 cones it was more difficult for the Cares of the World to knock cones down. It became clear by then end of the exercise that anything greater than a one-to-one ratio of Kuchs to cones would be optimal. The court rests upon the argument that this is the goal of Kuch, to create an army of men in Lakeview that are constantly protecting the well-being of others.

    IN MY FURTHER DEFENSE:

    I throw myself at the mercy of this Court and acknowledge the seriousness of the transgressions, especially the yoga. Who could have known when this all started that only months later, F3 men would be showing up to workouts in yoga pants and their newest Lululemon attire. I take no joy in the yoga-fying of f3 New Orleans, and again in my defense, I think most of the uptown guys already had a considerable amount of Lululemon athleticasual wear for all seasons. I suggest it could have been worse – I’ve never made a man wear Notre Dame shoes. I don’t get people’s feet wet when I Q. There is a lot respect for shoes in the LVCC. I’ve never asked a man to take a 12-hour stroll with a 30-pound backpack or run 100 miles through the damn woods. But still, in light of the charges against me, with my last act as champion of this AO, soon to deposed, I set my sights on one final goal.

    Now, some may say this goal is completely out of reach, like teaching the blind to see or the deaf to hear. I prefer to think of it as a “lifetime project,” something that we know will take many many eons to attain, but remains attainable, in theory at least, nonetheless. That goal: Bring a modicum of frisbee competency to Metry.

    The thang: Gather in a circle, 2 in the middle, guys in the circle pass the frisbee around, and everytime it hits the ground, 5 merks for everyone in the circle and 2 new people in the middle. There. Were. Many. Merkins. I lost count quickly. However, as time went on, we were able to string together some rallies, so I feel like we took an important step. We will see next time we all step on the field.

    In all seriousness, briefly: Thanks for having me fellas. Thanks for a truly unique and creative beatdown, Hawg. Thanks for the encouragement, and thanks for bearing with me for the stuff that did not work as well. Frisindian run…. Enjoyed spending some time with my Metry brothers. I will be back. Congrats to Hawg, truly a HIM.

    VERDICT:

    Court was adjourned around the flag of the United States of America. After instructions from the lead juror, Mr. Mambi, the jury quickly returned a unanimous guilty verdict on all counts. It is hereby proclaimed by this court that Mr. Kuch has been found guilty of being a slick talking, yoga posing, Bernie Sanders loving, Clown Car driving, Emotional Headlocking, Accountability Providing, Encouraging, High Impact Man and is hearby relieved of his duties as the Champion Q of F3 New Orleans and is sentenced to 6 months of Community Service in the Pontiff District teaching the most uncoordinated men in the F3 NOLA region the fundamentals of Frisbee.

  • Old School 610 for World Burpee Day – from Rudy

    12 Runners and 3 Ruckers showed up for a traditional 610 Stomp for World Burpee Day.

    We all know the drill. Traditional route up and back along the bayou. 6 minute run, 10 burpees. Repeat ad nauseum. Finish with your 6th set of burpees back at the real flag (an infrequent sighting at the Stomp these days). OYO Stretching to loosen up the legs.

    15 x 60 burpees: way to go PAX, we contributed 900 burpees to the overall world total!

    Good to see Screwtop back in the gloom. Good reminder to all of us to keep re-EH’ing our friends who may have fallen off the wagon.

  • Impromptu Swolefish – from Catfish

    9 PAX @ Swolefest this morn, Catfish at the helm.

    Started with windmills x 10, grass grabbers x 10, ssh x 20, and 8-counts x 15.

    Over to the pills for right leg step-ups x20, curls x 20, left leg step ups x20, derkins x20.

    Over to parking lot for Dora 1-2-3. 100 burpees, 200 leg lifts, 300 jump squats. Partner did farmer’s carry to end of lot and back. Mary waiting for the six with Freddie Mercurys, Hello Dollys, LBTs.

    Circled up for a ring of fire with brick plank and merkins. Back to feet for another round of curls x20, then 8-counts x15 for the finish.