F3 New Orleans

Tag: Kuch

  • How does running get you swole? – from Belloq

    I knew this morning would be amazing with a temp of 47° and what felt like 100% humidity. So, I would have to extend the warm-up and keep our bodies moving today to make it enjoyable for all.
    To kick off my first Q at Swolefest, YHC started the disclaimer at exactly 5:29 in
    order to give everyone their money’s worth of a full 45 minutes. Of course, in true F3NOLA fashion, immediately there was debate if it was 5:28 or 5:29.

    The warm-up

    With my disclaimer even briefer than originally planned, I announced we would start with a mosey to begin our warmup. This was met with groans and other sounds of pleasure from those in attendance. Catfish asked, “How does running get you swole?” I should have replied that we are all already swole and needed some cardio, but I didn’t have enough coffee at that point.
    After the mosey, we started our warmup with all below IC
    SSH x 31
    Arm Circles Front X 15
    Arm Circles Back X 15
    Overhead Claps X 30
    Seal Claps X 30-something
    Moroccan Night Club X 10

    10 Burpees OYO

    YHC asked if everyone was warm and Catfish politely noted that his lower extremities were still in need of warm ups so we continued with
    Lunges IC X 20
    Low Slow Squats IC X 10 with coupon

    The Thang
    Paired off for:
    Dora 1-2-3
    100 curls
    200 Overhead Presses
    300 Rows

    When completed, we started 8-counts with coupons while waiting for the 6.

    Cool down

    Started our cool down with 10 burpees OYO
    Then with coupon we held in mid-curl until everyone had their coupons in hand we did two cycles of:
    10 Curls IC
    10 Overhead Presses IC
    10 Squats

    Mary
    Started our core with 10 flutter bricks (kicks) then 5 minutes of abs:
    Halos clockwise for 30s
    Halos counter-clockwise for 30s
    Corkscrew twist 60s
    Dynamic Plank 60s
    Chainsaw 60s
    Big Boy Sit-ups Slow controlled 60s.

    COT
    Count off, Name-O- Rama, Prayer

    As always, it is an honor and privilege to lead a workout. Thank you for sharing this morning with me.

  • Ain’t No Mountain High Enough – from Mama’s Pride

    Eight pax started off with a warm up of side straddle hops, grass grabbers, imperial walkers, and windmills. After the warmup, the group moseyed over to the mountain.

    The Thang
    The pax broke up into two teams of four for a friendly competition. The teams had to race back and forth across the mountain while stopping about every 100 meters to do 100 reps of a workout. Whenever the first team member reached 100 reps of the exercise, the whole team ran 100 meters and did the next exercise. The exercises were:
    Big Boy Sit Ups
    Merkins
    Jump Squats
    Mountain Climbers (2=1)
    Low Flutter Kicks (1=1)
    LBCs
    Derkins
    Lunges (1=1)
    Side Straddle Hops
    Burpees

    For the last round, every teammate had to complete 50 burpees and 50 of any other exercise of their choice so every had 100 reps on the last round.

    After the exercise was over, the pax regrouped and Washington Football/Cleveland Baseball team ran back to the flag for the COT.

  • Acronyms, Blockees and Bears Oh My! – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted to Swolefest wondering what awesomeness YHC had in store. With each Pax possessing a coupon, a shovel flag planted, disclaimer was given, then:

    Warmup

    SSH IC x 31
    GG IC x 10
    Hillbillies IC x 15
    Bat wings with AC, SC, OHC, MNC all IC x 15 (dancing during Moroccan NC)
    Self Love to shake it all off

    Mosey to the parking lot with a little extra room for a real #CrowdPleaser

    COP 1 – Block Webbs!
    1 Merkin on Coupon, followed by 2 block presses
    2 merkins, 4 block presses, so forth and so on until 10 merkins and 20 block presses.

    COP 2: BOMBS (OYO)
    Blockees x 10 (Manmaker, aka burpee with a block)
    Run across the street to the cones and bear crawl the 20 yard course, run back.
    Overhead presses x 20
    Bear Crawl course
    Merkins on the coupon x 30
    Bear Crawl course
    Bicep Curls x 40
    Bear Crawl course
    Squats x 50
    Bear Crawl course

    COP 3 – BLIMPS
    Blockees x 5 (Manmaker, aka burpee with a block)
    Bear Crawl course
    Lunges x 10 w/o coupon
    Bear Crawl course
    Imperial Walkers x 15 w/o coupon
    Bear Crawl course
    Merkins x 20 w/o coupon
    Bear Crawl course
    Plank Jacks x 25 on Coupon
    Bear Crawl course
    Squats x 30 with Coupon
    Bear Crawl course

    All finished and then completed a 1 minute plank

    COT

    NMM

    -YHC saw an opening at Swolefest and took the Q! What a great group of Pax! Sign up and bring some heat! YHC brought some simple stuff, yet none of it was easy!
    -It’s great to travel to various AO’s and see other Pax! We even had a surprise visit from Pop Tart while out moseying with the dog. He stopped for some merkins and then disappeared into the gloom….
    -Coffeteria at the newly reopened PJ’s on Metry Road with Pax from the View.

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • The 6(12) Stomp- 1.19.2021


    Last week at the 610 stomp I was reminded by Saban about how slight variations in routine can make a big impact on your mind and body. Drag yourself up at 5am, get to your usual spot, warm up and get ready for a regular beatdown involving running and/or burpees. Your mind and body anticipate all of it. One of the best things about F3 is that each PAX mixes it up, pushing us to challenge ourselves and push our boundaries.


    In that spirit, I decided to mix it up. A run along the Endymion route instead of our regular Stomp route, doing 12 burpees/5 LBCs (instead of the normal 10Burpees) at 6 minute marks (6, 12, 18, etc.) 20 minutes out, 20 minutes back. The 2 extra burpees helped us all get closer to our daily MABA challenge counts, and I was exhausted afterwards (maybe it was also keeping up with Catfish’s pace). Either way, you know it’s a good beatdown when halfway through you’re sore and cursing yourself for how you designed it!


    Ended right on time with CoT. Big thanks to all who came out and pushed themselves!

    SYITG,
    DAX

  • New Year / New Tunes

    Gentlemen,

    At Swolefest this morning, 6 PAX had the pleasure of enjoying a beatdown accompanied with a playlist of some eclectic Mardi Grad Marching Band esque type music. Jesus Juice played some songs at Wisner Mountain last Friday that got High Rise & myself feeling a little nostalgic. Then High Rise messaged me this week with some old jams he found on Amazon music, which ultimately got me inspired to create a new playlist. Some of the songs that were played this morning were questionable at best, but overall I think everyone enjoyed the lyrical change of pace. With that said, here’s the details of the beatdown:

    Warmup:

    • Side straddle hops – 20 in cadence
    • Hill Billies – 15 in cadence
    • Arm circles – 10 forward / 10 backward in cadence
    • Mountain climbers – 20 in cadence

    The Thang:

    • Alternate 20 dips / 20 low slow squats until each PAX had done 60 dips / 60 low slow squats
    • Alternate 20 curls / 20 flutter kicks until each PAX had done 60 curls / 60 flutter kicks
    • Alternate 20 Carolina Dry Docks / 20 Step Ups until each PAX had done 60 Carolina Dry Docks / 60 Step Ups
    • Take a lap around the traffic circle
    • THE MOTIVATOR (hard to explain, but if you’ve attended a beatdown with Ethanol, you’ll know what this is)
    • Alternate 20 kettle bell swings / 20 box cutters until each PAX had done 60 kettle bell swings / 60 box cutters
    • Alternate 20 block merkins with alternating arms / 20 calf raises with the block until each PAX had done 60 block merkins with alternating arms / 60 calf raises with the block
    • We were running close on time, so for the last set we did 30 front raises with the block / 30 plank jacks
    • After that we did count-off, name-o-rama, announcements, intentions & prayer. As always, I enjoyed getting out there with the boys & putting in some work!

  • The Foundry 12/23/2020

    Issued the Disclaimer

    Mosey’d to NOMA

    Warmup:

    • Side straddle hops – 20 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in candence
    • Hillbilly’s  – 20 in cadence

    The Thang:

    • Bunny hop up the NOMA Steps, run down the steps, 7 burpees
    • Bunny hop up the NOMA Steps, run down the steps, 6 burpees
    • Bunny hop up the NOMA Steps, run down the steps, 5 burpees
    • Continue all the way down to 1 burpee
    • 20 squats / 20 dips until we reached 100 squats / 100 dips
    • 25 flutter kicks in cadence
    • 25 LBC’s in cadence
    • 25 dying cockroaches in cadence
    • 6” 12” 18” ab levels with legs
    • 25 miuntain climbers in cadence  
    • 100 calf raises on NOMA steps on your own
    • 10 Box jumps / 5 dirkins to 50 box jumps / 25 dirkins on fountain

    Mosey To Flag

    Al Gore for last min, then count-off, name-o-rama, announcements, intentions & prayer

  • Lakeview vs. Pontiff II

    Three months ago the men of Lakeview, unannounced and uninvited, strolled into Pontiff on the day of the Wally Run and threw down the challenge to the men of Pontiff for an Ultimate Frisbee battle. Pontiff never stood a chance as Lakeview mopped the floor with a commanding win.

    Thus began a new tradition, the Lakeview vs. Pontiff Ultimate Frisbee War. Lakeview may have won battle one, but the war was far from over.

    28 men came out for the competition on a cold December morning with 26 men playing for three months of bragging rights. Pontiff playing in Miyagi Do whites and Lakeview playing in Cobra Kai blacks. 13 vs. 13 Ultimate Frisbee – no rematch has been anticipated so highly since Rocky and Creed.

    The Pax ran 2 laps around Pontiff Park (next match there will be some sort of penalty for the team with the fewest number of competitors to complete the 2 laps). Then we split for a standard game of F3 Ultimate. 5 merkins for each turnover. 10 merkins for giving up a touchdown.

    Team Pontiff came out with bang like Daniel kicking Johnny in the face by scoring the first touchdown in moments as YHC caught one in the end zone and even completed a second pass to appease the doubts of team Lakeview, and Pontiff was off to the races.

    Thanks to the quality play of Scantron and Two Yutes scoring strikes down the field – team Pontiff won in a blow out – 8-3.

    The war is now tied 1-1. The next match comes in March.

    -Rev Sox

  • Taking out some frustration after a Saints loss

    After yesterday’s terrible Saints game, I had to work out some frustration with the coaches’ gameplan as well as the execution in an awful loss to the Eagles. With that said, and the sharp change in weather overnight, it would make for a challenging morning. 9 PAX gathered outside LCM, including Jingle Vader from the far away land of Uptown.

    Warm up:

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

    Tha Thang #1:

    What better way to start a block inspired, no run beatdown than with some Flora 1,2,3. PAX partners up and all reps are divided evenly

    • 100 Merkins with feet on block total. PAX #1 performs 10 Merkins while PAX #2 holds plank. Alternate every 10 reps
    • 200 LBCs with block. PAX #1 performs 20 LBCs with block while PAX #2 holds block overhead and legs in air. Alternate every 20 reps.
    • 300 Goblet squats. PAX #1 performs 30 squats while PAX #2 holds Al Gore position with block. Alternate every 30 reps.

    Tha Thang #2:

    At this point it was time to move on to The Gross. 12 exercises of 12 reps (mostly done in 4-count cadence) each. I divided up the exercises into 4 upper body, 4 lower body, and 4 core exercises.

    • Chest press with block while holding bridge position
    • Goblet squats
    • Standing oblique crunches with block
    • Walleyes (front raises with block)
    • Single leg bridges with foot on block
    • Flutter kicks while holding block overhead
    • Curls
    • Lunges with twist while holding block
    • LBCs with block
    • Overhead triceps extension with block
    • Calf raises while standing on block
    • Box cutters while holding block overhead

    Tha Thang #3:

    Walk over with your block to the nearby parking lot for a modified Quarter Pounder. PAX will walk across parking lot while rifle carrying block overhead and perform stated reps at each end of the parking lot.

    • Round 1: 25 Merkins
    • Round 2: 50 Goblet squats
    • Round 3: 75 Mountain climbers (1 is 1)
    • Round 4: 100 reps of core exercise of your choosing

    Walk back to our normal exercise area with block and circle up. Countoff, name-o-rama, announcements, intentions, and socially distanced COT. Hopefully everyone was as fatigued by the end of the beatdown as I was.

  • Back to Basics at the Foundry

    Today was back to basics with a traditional Foundry workout with circuits and pull-ups. 15 men braved the cool December air. We even had a @Rudy sighting in City Park on a Wednesday. The usual disclaimer and off we go.

    We moseyed to the Childrens Museum for the warm-up COP:

    • SSH x 20 IC, IW x 20 IC, Grass-Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backward IC, Mountain Climbers x 20 IC

    Mosey to the front of NOCM:

    • 8-count body builders x 10 IC (for Catfish)
    • Left leg step-ups x 20 IC
    • Dips x 20 IC
    • Right leg step-ups x 20 IC
    • Dips x 20 IC

    The we moseyed to the Foundry for some circuits: 5 groups of 3, rinse and repeat for 3 rounds total.

    • The count was: run to the track, 5 burpees, and back
    • Rows
    • Lunges
    • Pull-ups
    • Derkins

    We finished with a mosey to the City Park track, stopping at each light post for 10 squats, and a 200 meter sprint at the track. Back to the flag for count-off, name-o-rama, intentions, and a prayer. Was a nice cool morning for a beat down. As @Belloq eloquently stated, thoughts and prayers during this stressful time of year to missing loved ones due to Covid, travel, work, and military deployment. Thank you for letting me lead.

    Walleye

  • All Wrong Stomp (610 Stomp) 2020-12-08

    Lovely day at the Stomp with 11 PAX: Tool, Kuch, Sheetrock, High Rise, Abacus, Da Parish, Jesus Juice, Snooze, Bongo, RevSox, Catfish (Q).

    Did a fairly standard run w/ burpees every 6 minutes. No complications, rest intervals, etc. Run, then 10 burpees on the 6 minute marks (6, 12, 18, 24, etc.). 20 minutes out, 20 minutes back.

    Did some Mary with LBCs, Leg Raises, and Dr. Ws.

    CoT. Broke a sweat, despite the chill! Thanks to all who attended!