Tag: Mahatma
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No Fancy names today….
No fancy name but hopefully a little pain; that was the mantra going into my VQ. 12 Pax braved the heat and humidity of an August morning to get better physically and mentally.
Throughout the week leading up to the big event, I went back and forth thinking, “Would the beatdown be tough enough? Do we need more to fill the time?” About 20 minutes in after YHC was sucking wind, and judging by the groans coming from the other Pax, those questions were answered.
Gave the disclaimer and we did a quick mosey around NOMA before circling up for some warmups in cadence.
- SSH x 20
- Kettle Bell Squats x 20
- Peter Parkers x 20
- Shoulder taps x 20 each shoulder
- Arm circles – 20 forward and 20 backwards
From here we lined up in 2 groups and did an Indian Run from NOMA down to the entrance of the park (Carrollton) and back up heading to the Foundry.
Once we reached the Foundry the Pax split into groups at 5 stations for a Tabata workout of 45 seconds on, with a 10 second break in between stations. We completed AMRAP and did 3 rounds of the following:
- Jump squats
- Carolina dry docks
- Single leg jump lunges
- Pull-ups
- Dips
After completing the 3 rounds we moseyed back to the field in front of NOMA, where there were 4 cones spread about 20 yards apart in a square formation. The Pax formed 4 groups with 3 at each cone. Moving clockwise, each Pax had to bear crawl to the first cone and wait for all Pax to reach their cone. While waiting for the 6, Pax were to assume a squat position.
Once everyone reached the cone, the Pax did 10 burpees. Next cone was a crab walk with the same instructions (hold squat waiting for the six and then 10 burpees). We repeated the same pattern for the remaining 2 cones for a quick 40 burpees after both bear crawls and crab walks.
After a short 20 count break, we regrouped lining up with the first tree and did an all- out sprint (40-50 yds). We repeated this for a total of 4 sprints.
With a solid 6 minutes or so remaining, we circled up for some core exercises called out by different Pax. From memory we did:
Wife pleasers
Hey mary? (Probably butchered the actual name)
Side leg lifts
Dying Cockroach
Reverse cork screw? (See above)
LBC
Crunchy frogs
1-2 other core
Finally we finished in the CoT for the conclusion with the NOR, announcements, intentions and prayer.
With the exception of YHC losing his car key, it was a great first Q, and I appreciate everyone coming out and posting. Also, big thanks to everyone for helping me look afterwards for the missing key, albeit without any success. And lastly, thank you to Thumb War for the ride home.
Enjoyed the opportunity to lead and SYITG!
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My first Okwata Q
21 PAX gathered for my first Okwata Q on a gloriously humid morning, although a slight breeze was present so it made for a much more tolerable beatdown. Since the grass on the levee is still well over a foot high and plenty saturated from all the rain we have been having I opted have the PAX stay mostly on cement today, much to the dismay of couple members of the PAX. Disclaimer was given at our usual location and we moseyed over to the intersection for some warm up.
Warm Up (all done IC):
- SSH x 20
- Windmills x 10
- Cement grabbers x 15
- Self love x 15
- Arm circles fwd/rev x 10 each
- Imperial Squat Walkers x 15
The Thang #1: PAX was split into 2 groups (1 group had 3 members due to the odd number). 1 member of the PAX would run up the hill in stated direction while partner stayed at the bottom and performed an exercise. When partner 1 completes the lap swap with partner 2.
- Lap 1: partner 1 run uphill facing forward, partner 2 high plank
- Lap 2: partner 1 side shuffle facing neutral ground, partner 2 L side plank
- Lap 3: partner 1 Bernie Sanders, partner 2 R side plank
- Lap 4: partner 1 side shuffle facing sidewalk, partner 2 plank clocks (right arm move hand back and forth from 1:00, 3:00, and 5:00 positions; left arm move hand back and forth from 11:00, 9:00, and 7:00)
While planking Hokie Pokie asked if I had plans on performing the 20 sec worth of squats for ISI today. I told him I was unaware but would work that in for later in the beatdown.
The Thang #2:
Mosey over to the benches for some alternating upper and lower body exercises. Burpees are the counter.
- Burpees x 15 reps
- L step ups
- Derkins
- Calf raises
- Dips
- R step ups
- Shoulder taps
- Squats jumps
Thankfully PAX is intelligent enough to avoid some standing water with exercises so not all exercises were performed on or in front of the bench in order to stay as dry as possible. After this it was time to mosey back to the flag for some Freddy Mercury x 25 reps and the ISI challenge for 20 seconds, with proper form demonstrated by Mahatma. Count-off, name-o-rama, announcements, intentions, and sweaty ball of man.
Thanks to all the men who got out in the gloom for my first Okwata Q. Hopefully it was worthwhile. Can’t wait to do it again.
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Sweep the 2
22 Men gathered on a wet, dark morning to catch a quick run. The usual disclaimer was given, and to the best of my recollection, it was eloquent and concise this time. A first perhaps. Aside: Are you supposed to say “my name is so and so” in the disclaimer? Maybe I’ve just never gotten comfortable announcing “My name is Kuch”. I didn’t say it.
I’ve spent many paragraphs already on why the Stomp is great: great F2, generally a bit lower intensity than Monday and Wednesday, and great for runners of all speeds. So on the one hand, you don’t want to fix something that aint broken. On the other hand, we’ve had some great variations at the Stomp lately, including Rev Sox’s 13 colonies workout/football game, El Guapo’s light post runs, Smooth’s Jazzfest themed beatdown, and VQ’s for Shuffles and Briefs, who both added their own touches.
What I’m getting at is: come Q the Stomp. Bring a slight (or significant) variation, or just tell everyone to run 20 out and 20 back and do some Mary. It doesn’t matter. It will be great. Your contribution will be appreciated no matter how much or little you deviate from the norm.
Anyway, back to the actual workout. We moseyed 20 minutes out at about a 10:30 pace as a group, all staying together. When he hit 20 minutes, the instructions were simple. Run back to the flag as fast as you can. Don’t leave anything in the tank.
When you get to the flag, you mosey to the guy behind you, and run hard back with him. And then the 2 of you sweep the next guy and run back hard with him and so on until 20 or so guys are running down Roosevelt Mall together to sweep the 6. It worked well, and you will see it again.
To mentally prepare myself for this one, I told myself that I would run as hard as I could back to the flag, and I wouldn’t save anything for the sweep. If I had to walk, I would, but I would not mosey. I surprised myself and ran a lot faster than usual. Didn’t know I had it in me. That will be the instruction to all the PAX next time: save nothing. Go as hard as you can. Walk, if you must, but don’t cruise. (and of course, modify if you need to)
The usual formalities, and a prayer that we carry the goodwill and decency shown everyday at F3 workouts with us through all our interactions. Thanks for having me. – Kuch
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Curls For The Girls, Lunges For The Ladies
Is there a F3 name for writer’s block when mapping out a workout? If so, YHC had a case of that leading up to the Uptowner on Fri. Lots of good ideas brewing but hard to settle on which ones….maybe a tabata timer? do we fumble with a sweaty phone, music?, rocks or no rocks? One rock or two rocks? How muddy would it be from the rain and the the pumps? Perhaps a 1000 rep workout but would there be time? How do you pick? Well, YHC picked up Amnesty in the original LCC and tapped his old and wise brain while in route. We decided on a few tweaks, and would make sure to incorporate curls since he would be beach bound the following day. As to the clocked neared time for kickoff, it was good to see a mix of F3 veterans and rookies alike trickling in, including a FNG.
After the disclaimer, YHC informed the PAX the plan may change on the fly and we’d hone in on upper body and core since many of us were still recovering from running the GN. Here’s what we did:
Warmup – IW, WM, AC, SSH, LSS, all IC
COP #1 – We grabbed two rocks, one large for curls, etc. and one med/small “good form” rock. Circled up for Curls, Tricep Ext, Rows, Alt Lunges, V-roach w/rock), Chest Press, one min plank…maybe one or two more? Rinse and repeat.
Drop the rocks and bear crawl approx 50-60yds to light pole, then mosey to the water fountain for hydration. There we circled up by the benches for: Dips, LLSU, RLSU, Dips, all IC. Then a mosey back to the track, with a 50-60yd lunge walk before heading back to the rock circle.
COP#2 – Round robin style with alternating core and/or upper body exercises. The PAX took turns leading merkins on rock, curls, chest press, skull crushers, scoops, merkins, LBC w/ rock, all IC.
Deposited rocks and finished up with a minute of hip flexor stretching.We capped things off with a COT. Welcome FNG Shocker who is an up-and-coming low voltage video and alarm guru. Prayed for Mambi’s father and Holy Grove’s father as they struggle with health issues and daily things we all may take for granted. Also prayed for gratitude and a few other intentions.
Hopefully this workout helped Amnesty look buff on the beach this week and his M was the envy of every lady around. And hopefully everyone else left stronger than when they came. As always, thanks to the PAX for the continued motivation. Always a pleasure to lead.
Tool
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Gnarly Nutria IV The Uptown Funk
YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.
YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.
A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.
As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.
Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.
Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.
4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.
The Uptowners won Gnarly Nutria IV with 326 points.
The World came in second with 260 points
Northshore came in third with a respectable 127 points coming from only 12 runners.
Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.
Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.
The After Party
The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.
Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.
The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.
Your Humble Correspondent,
Rev Sox
The Results
- Flatline
- ESPN8
- In Time
- Mulligan
- Isobar
- Waterpik
- Shuffles
- Turbo Tax
- Cavalier
- Mahatma-Ice
- Screw Top
- Cowbell
- Tinkles
- Saban
- Fetch
- Baby Bjorn
- FNG Alex
- El Guapo
- Sea Biscuit
- Sandbar
- Rudy
- Ya Mom’n Dem
- 86
- Shorty
- SOGO
- Jadaveon
- Two Yutes
- FNG Deano?
- Backdraft
- Jesus Juice
- Nip Tuck
- FNG
- Heisenberg
- Speedy Gonzalez
- Quarter Pipe
- Bartman
- Rev Sox
- Tua
- FNG
- Shooter
- FNG
- Pai Gow
- Amnesia
- Bongo
- FracSac
- Ocho
- FNG
- Einstein
- Nine Lives
- Kuch
- Kiss
- Tool
- Baywatch
- Gideon
- Chewy
- Reluctant Yankee
- Gumby
- FNG
- PoBoy
- Woz
- FNG
- FNG
- War Eagle
- Tanner
- FNG
- Hawg
- Surge
- Chowda
- Chips
- Darkwing Duck
- Hokey Pokey
- Triple Shift
- Jose 10k
- Bushwacker
- Brown Bag
- Earmuffs
- Squeal
- Moist
- DaParish
- Uncle Si
- Colonial
- Mambi
- Short Bus
- Left Eye
- King Kong
- Amnesty
- Seaman
- Cash Bar
- Gold Bar
- FNG
- FNG
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No Problemata Tabata
24 person tabata? No problem! We’ll head to they gym today and use the stairs.
WARM UP
Side straddle hop
Wind mills
Grass grabbers
Low slow squats
Mountain climbers
Peter Parkers
JLo’s
Box cutters
Flutter kicksTabata (40 second workout, 20 second rest, 8 times)
Divide into 3 groups, each group takes a workout (decline pushups on the Gym stairs) and then rotate through the workouts. ie – group1 on the stairs, group 2 lined up behind them, group 3 behind them. Group 1 starts at Decline pushups, 2 at squats, 3 at bench press. After the set, each group moves to the next station.
1st Round
Decline pushups
Squats
Bench Press2nd Round
Stair Jumps
Rows
Curls -
Stairway to 7
16 men met in the early morning sweltering humidity known as a typical NOLA morning gloom in July. QIC was anxious to get back to an F3 regiment after returning from a beach vacation where most exercise was pulling chairs and ice chest to and from the beach….oh and a fair amount of adult beverages! Thinking most that might show up for his Q would anticipate a block beat down, thought was given during the 4 hour drive home as to how this Muscleship Q would go. Ah the tree line near NOMA brought back memories of one of the toughest obstacles ever done…..the climb of stair way to heaven (details given during the workout, you had to be there to understand). So using this as motivation the stair way to 7 was concocted!
Disclaimer then encouragement that in order to grow one has push beyond one’s comfort zone!
Mosey around the field, then line up tree alternating legs 7 each front leg lifts, right then left side lung.
Circle up – all in cadence x 7
Peter Parkers
Merkins
Scorpion kicks left & right leg
Country crab leg lift to a dip
Side Straddle Hops
The journey to the stairway to 7!
1st Climb UP:
Line up tree 0
One double under
Run to tree 1
Two Merkins
Run to tree 2
Three double unders
Run to tree 3
Four Merkins
Run to tree 4
Five double unders
Run to tree 5
Six Merkins
Run to tree 6
7 of each double under / merkins
All of finish go directly to plank waiting and active recovering until the 6
30 seconds rest
1st Climb DOWN – Descending double
At Tree 6
7 ea double under / merkins
Run to tree 5
6 ea
Run to tree 4
5 ea
Complete the descent until tree 0 reached and 1ea double under / merkin
1 minute rest
2nd Climb UP
Same concept except this time the effort doubles
Tree 0
2 Carolina Dry Docks
BEAR CRAWL between trees.
Tree 1
4 Carolina Dry Docks
Then
6, 8, 10, 12, 14
Again once finish hold a plank and wait with active recovery. 30 secs rest
2nd Climb Down
Same concept except this time add plank jacks after Dry Docks
At Tree 6
14 ea Dry Docks / Plank Jacks
Run, Mosey or Slow Mosey between trees
12 ea
same
10 ea
Complete the descent until tree 0 reached and 2ea Dry Docks / Plank Jacks completed
3rd Climb Up
Partner up
At Tree 0
Pax 1 sits with arms extended out in a cross; Pax 2 performs a Merkin then jumps over one arm of Pax 1 and completes another Merkin.
Pax 2 and Pax 1 flap jack the movement.
NOW Pax 2 on the ground flips to extend legs for Pax 1 to grab in order to wheelbarrow to Tree 1.
At tree 1 Pax 2 remains on the ground, extends arms Pax 1 will do the Merkin/Jump over 2 times. Then flap jack the movement. This time Pax 1 will be the wheelbarrow to tree 2.
This continues to tree 6 with the Merkin/jump over rising to 7 each side.
Once complete mosey to get water.
Final Climb 7 min AMRAP: (2) 3 min with a 1 min rest in between
7 squat jumps
7 incline merkins
7 decline merkins
Run across the short width of the field and back
repeat
Circle Up for Mary:
2 min plank – start at low plank 30sec – rise to high plank 15sec then in cadence 7 opposite hand to foot touches, transition back to low plank
1 min rest
Rinse and repeat.
Then in cadence 7 scoops, 7 flutter kicks, 7 V Ups
Head to the flag……wait 1 minute: 7 Burpees OYO
DONE!
COT – Life is a bless and we know not the day or time. Reflection of the 4 young girls (3 recent LSU graduates) that were tragically killed in a helicopter crash over the Holiday week. Stay focused to be appreciative, open to forgive as well as being forgiven. God Bless!
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Post 4th firecrackers
Hokey Pokey, Walleye, Triple Shift, Scantron, Billy Goat, Grimace, Medulla, Pai Gai, Mahatma, Babyface, Darkwing Duck, Fast Tax, Coin Star, Boo Boo, Shockey, Amnesia
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“Modify only if you need to, not cause you want to”
“Success isn’t always about ‘greatness’. It’s about consistency. Consistent hard work gains success. Greatness will come.” -Dwayne “The Rock” Johnson
Another fine Saturday at the Muscleship on 6/22. Fifteen PAX trickled in to start the day off right and get their sweaty fix. With the Memorial Day Murph a few weeks prior, YHC felt many/all of us could some help improving our pull ups, so that would be our focus of the day….upper body, grip strength, arms, core, back, etc. Here’s what we did:
Warmup in front of NOMA with SSH x20, IWx20, WM x10, Bird Dog x20, Glute Bridge x20, 60 Sec AC (R T-plank AC , LBC, L T-plank AC, Merkins) x15ea
Mosey toward the Refinery with a pit stop for: plank, Merkins x10, plank, Merkins x5
The Refinery – 6 station circuit w/Tabata timer, all out for 40sec, 12 sec rest/rotate “Modify only if you need to, not cause you want to” Round 1 – Pullups, Squats, Body Rows, Block Curls, Bench Dips, Glute Bridge aka Wife Pleasers Round 2 – Rinse and repeat Break for a breather and some motivational experts compliments of Google and The Rock Round 3 – Dead Hang, Squats, Dips/Dip Hold, Block Curls, Inc Merkin, Glute Bridge Round 4 – Rinse and repeat
Mosey back towards base where we crossed paths with The Muscleship Pax. Made another pit stop on the curb for: Plank, Plank Jacks, & Merkins
Next up was a mosey to the edge of the new sculpture garden expansion where we found the finest grass City Park has to offer for: Planking and Bird Dogs
Then back to the NOMA lawn for some back and core work: Indian Bear Crawl, LBC, Flutter Kicks, IBC, Lunge Walk, Bear Crawls
COT to seal the deal. Welcome FNG Snowbird who was EH’d by Gatsby.
Always great to lead and always great to grind through another F3 workout. Sorry for the delayed backblast.
Tool
