F3 New Orleans

Tag: Mambi

  • 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

  • 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   

  • End of February, end of RRR

    Gloomy morning at Okwata. Last day of February, last day of 2019 RRR and YHC’s legs are definitely feeling it. Been a great month – getting pushed by all the PAX to pull a Forest Gump and just keep running.

    And as 5:30 approaches, out of the gloom emerge Kuch and Ya Mom’N’Dem – 2 PAX who have been pushing and inspiring me all month. Running to the workouts, running home. Way to go guys!

    Disclaimer given, and off we go – looking for a rare patch of dry ground in the swamplands of Okwata.

    Warm Up

    Circle up at the foot of Canal Street. Typical Warmup, as YHC is a bit of a creature of habit. As Triple Shift noted – all exercises in cadence x28 (28th day of February. SSH, Hillbilly, Peter Parker (“Stay here” yells frac, so we may as well stay here), Shoulder Taps (“stay here” the Pax grumbles, so YHC obliges), Parker Peter. Recover

    But wait – no warmup is complete without burpees. So we’ll do a Burpee Box: run the canal St loop with 7 burpees at each corner (28 total burpees). If you finish, sweep the 6 and join them for their burpees as well. Mahatma quickly identifies that the name of the game is “stay together”. But he and Cowbell sprint off anyway, earning the opportunity to sweep and pick up two more sets of burpees. Nice work!

    Animal Crossing

    A few rounds of mosey up the levee, animal walk across, and mosey back down the levee. First its Bear Crawls, then Crab Walks, then Duck Walks. Each time, plank at the bottom for the 6. Make room for the sandal-footed hippie who decided to disrupt the workout on his run to nowhere.

    Route 66

    Across the street. Route 66 with Merkins. Go. Certain unnamed PAX reached lightpole #10 and became confused with what to do next. Ole Miss apparently does not cover counting when numbers exceed fingers.

    Cirlce of Time / Benches

    Back across the street to one of the underutilized areas of Okwata – the circle of 8 benches. A PAX of 17 made this a bit crowded, but we’ll make do. Partner up at each bench. We’ll go clockwise around. PAX noted that it was wet. Quite wet. Shoes will be wet. But – no griping allowed. Persevere. Accelerate. Own It.

    • Right Leg Step Up x20 (everyone). Lunge Walk clockwise to the next bench.
    • Left Leg Step Up x20. Lunge Walk clockwise.
    • Monkey Humpers x25. Lunge Walk clockwise
    • Low Slow Squats x20. (this was to be Box Jumps – but the dampness and crowds seemed to make that a bad idea. So improvise…). Lunge Walk clockwise.
    • Dips x20. Bear Crawl clockwise
    • Incline Merks x20. Bear Crawl
    • Regular Merks x20, with the whole group throwing in extras to motivate the rest of the PAX. YHC shoulders are feeling the burn. Bear Crawl onward.
    • Derkins. AMRAP. YHC has a clock. Go. Much grumbling and groaning ensured. 1:10 of derkins.

    A soggy group of PAX gathered up and moseyed back to the flag, where we got in a last round of LBC x28

    And with that, we wrap up the end of February. 2.3 miles earned for RRR. Close out with intentions (several PAX praying for close friends and family suffering with illness). And then prayers – as always YHC asks for the grace of God’s wisdom to use the gift of a day in service of Him, and in service of his family and friends.

    Then – as a little bit of lagniappe, Team Okwata (cowbell, mahatma, kuch, ya mom’n’dem, rudy) took off on one last 2 mile run to celebrate the end of RRR. Thanks for the month – for the inspiration, and for the F2.

  • Splish Splash And Over The Hills We Go

    YHC was excited for his second trip and first Q at the newly established AO Popeyes (Lafreniere Park) and had a decided on a nice plan to use the hills that are nicely spread out to get some miles in for RRR.  Quick disclaimer was given and we moseyed a bit for the warm up.

    Warm-Up

    SSHs x 20

    Grass Grabbers x 20

    Arm Circles x 10 forward and x 10 backwards

    Low Slow Squats x 20

    The Thang

    11’s were going to be the theme of the day but with the heavy rain over night the ground was to say the least damp and the standing water/puddles quickly became the theme of the day.  7 Pax strong trudge up and over hills and through the occasional puddle.  Utilizing four hills that are spread out on the parks grounds we set out for 2 rounds of 11’s.

    Round 1

    10 Burpess at the base of hill one, up and over the hill and 1 LBC at the base of the hill.  Run to the base of hill 2; 9 Burpees at the base up and over the hill and 2 LBCS at the base of the hill.  Move onto hills 3 and 4 using then circle back through the hills until the 11’s were complete.  This was not as confusing at it seems and thankfully Rudy was not there to ask questions or confuse the Pax.  The Pax took my simple and clear directions “You will not run up and over any hill two times in a row” and the 11’s were completed at the base of the 4 hill.

    Round 2

    10 Jack Webs at the base of hill one, up and over the hill and 1 Squat Jump at the base of the hill.  Follow the same hill patter as in round 1.

    Quick check of the time and still time for one circuit of exercises on the gym equipment.

    Time is running low so back to the flag for a 20 Russian Twists to close things out.

    COT

    Count O Rama, Name O Rama, announcements and intentions.  This is a great new AO that has a lot of potential so if you have the opportunity come out and join us at Popeyes.  As always it is an honor to lead and workout with the F3 brotherhood.  SYITG.

    Two Yutes

  • Hokie Pokey does ABC’s

    With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.

    Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.

    • 10 baby are circles forward
    • 10 baby arm circles backwards
    • 10 big arm circles forward
    • 10 big arm circles backward
    • Right leg lunge forward with clockwise and counter clockwise trunk stretch.
    • Left leg lunge forward with clockwise and counter clockwise trunk stretch.

    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.

    We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.

    Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!

  • Get Your Kicks On Route 66

    The notice came in late Tuesday evening on Mummblechatter that a Q was needed for the newest AO — Popeye’s. YHC graciously volunteered for the opportunity to lead the PAX. The forcast late Tuesday said there was a 70% chance of rain. What do they know? Fear of the flu had some Sad Clowns bailing out on the fun before it even began. YHC thought what a solo workout would look like–not expecting 7 PAX to post this fine morning.

    Lafreniere Park is an endless opportunity for fun. Thoughts of the hills, the running track, and the workout equipment all raced through YHC head on the ride over. “Maybe 11s over the hills” “Maybe a run around the track” “Maybe some fun on the monkey bars” and if it rains “Maybe a full workout under the gazebo.” The conclusion…who am I kidding…let’s make this up as we go.

    DISCLAIMER

    I’m War Eagle. It’s dark. Be carful. Push yourself, don’t hurt yourself.

    Then Cruiser (from F3Houston) noted that I was not a professional trainer.

    WARM-UP

    Mosey around the gazebo and over the bridge.

    Hillbillies X 20

    SSH X 25

    Peter Parkers X 20

    Arm Circles 10 forward, 10 backwards

    THANG 1

    Mosey from the warm up area to the nearest walking path. Route 66 squats at each light poll until we arrived at the east side of the park. It became Route 55 (only ten light polls).

    THANG 2

    We finished squats on the east side of the park walking track. We moseyed north on the walking track until we arrived at the first light poll.

    Route 66 – Merkins

    Completed the 11th light poll right in front of the dog park where they had conveniently placed a brick wall.

    THANG 3

    Channing Tatums X 20

    Dips X 15

    Tatum Channings X 20

    Irkins X 20

    Derkins X 10

    THANG 4

    Indian Run to the workout area on the north side of the park for shoulder work.

    Shoulder taps X 10

    Rocky Balboa X 10

    Right Side Plank X 10 seconds

    Left Side Plank X 10 Seconds

    Mosey to the next light poll

    THANG 5

    Rout 66 – Jump Squats

    THANG 6

    At this point, the PAX asked, “Where are we going?” YHC couldn’t handle the lie any longer. “Guys, I am completely making this up as I go.”

    Mambi suggests heading back to the workout area for some Mary.

    Right after that my official Team Mothership RunRangerRun Apple Watch informed me we had hit the two-mile mark on our excursion. Team Rock City members were adamant that we were only at 1.5 miles. Suggestions for cheating and asterisks were suggested, but we all know the truth.


    7 stations of Mary, in cadence X 15

    Leg raises

    LBCs

    Flutter kicks

    Dying Cockroaches

    Penguins

    Bridge Hold

    Freddy Mercurys

    Mosey Back to the Flag

    COUNT OFF, NAME-O-RAMA, ANNOUNCEMENTS, PRAYER

    Heavy hearts for many friends and family members facing health problems.

    Thanks for letting me lead, men. SYITG

  • Improv at The Foundry

    YHC has not been extremely active on the Q sign up sheet.  This is kind of been disappointing b/c being the Q is the only payment that F3 truly request.   After so much that has been given to YHC, he feels that he owes much more.   Of course, he has his excuses, but if he were being completely honest, there is no excuse.  If you can post, you can Q.   When today’s scheduled Q did not show, YHC seized the opportunity to lead and to pay back F3.

    W/U

    • SSH x 30
    • IW x 10; HB x 10
    • AC x 10; reverse x 10
    • PP x 10; PP x 10
    • J Lo x 10
    • Take a Lap around the Track

    The Thang

    • Route 66 down the mall – Derkins
    • Mosey to the side wall of NOMA
    • Peoples Chair – List your F3 Name, Favorite Mardi Gras Krewe, Favorite Mardi Gras memory #HailThoth
    • Mosey to the Foundry
    • 4 stations x 12 – Big Boy Sit-ups, Rows, Dips, Merkins
    • Run around the neutral ground by Christian Brothers & back
    • 4 stations x 12 – Dying Cockroach, Lunges, Squats, Step Ups
    • Mosey to the Track
    • Partner up. Partner 1 mosey across infield, Partner 2 Spring 1/2 the track. Switch on the other side. (2 laps)
    • Mosey to the Flag

    Annoucements

    • Amnesty has a quarter Keg of the Official F3 Beer, Shovel Flag. He will host an F2 Event on Wednesday 2/20 1800 at his home, 136 Middle Park Pl. New Orleans. (YHC could be up for a Pre-F2 Run)

    COT – Lots of intentions were mentioned today for personal friends, F3 families, and thanks were given for our fortunes.

    Thank you for the opportunity to lead, SYITG

    Da Parish

    NMM – Plenty of PAX are members of Mardi Gras Krewes. YHC rides w/ the Krewe of the Rolling Elvi (in Muses only), as well as Krewe of Thoth (float 9a, last man, top deck). YHC loves hearing the crowds and especially his name or see a sign. If you feel comfortable, share your Krewe & Float w/ the PAX.

  • The Back Nine

    After some last minute scouting, YHC pulled up without a minute to spare. The disclaimer was given, including a word of caution about possible broken ankles, and we moseyed to the Great Lawn for the warm-up

    Warm-Up

    This month is Run Ranger Run and every yard counts, so YHC forwent the customary circle warm-up and chose to go old school Jr. High football style:

    High Knees, Butt Kicks, Karaoke left, Karaoke right

    The Thang

    We divided up into 5 teams of 4. Each team received a baseball and were provided the simple rules of Rarájipari – You must kick the baseball to the Foundry. One team member can kick it the whole way or you can pass between team members. First team to the Foundry wins.

    At the Foundry we all found some pull-up space for the Bern ‘n Burp – keep your chin above the bar as long as you can. When you drop out, do 10 burpees and take a 10 second rest. Repeato until time is called. Most of us got in 3 or 4 rounds.

    Rarájipari under the 610 overpass to Zachary Taylor Drive.

    From there we moseyed to the football field between Grow Dat and the Dog Park. 100 yard Bear Crawl

    Next we moseyed to the 9th hole of the frisbee golf course for The Jack Nicklaus. Starting at the 9th hole tee box, sprint to the 9th hole (or whatever you call the contraption that you throw the frisbee into). At the 9th hole, do 9 merkins followed by 9 air presses. Then walk to the 10th hole tee box and sprint to the 10th hole where you do 10 merkins and 10 air presses. Continue this through the 16th hole. We repeated the 15th and 16th holes.

    Rarájipari to the port-a-potties on the backside of the track.

    On the track – 600m run as hard as you can.

    Mosey back to the flag

    NMM
    • Mistake #1 – We arrived at the flag late. How late? More than 3 minutes, less than 35. I don’t really know. I wasn’t using a watch. I was wearing one, but I wasn’t using it.
    • Mistake #2 – Quiche wasn’t with us.
    • Mistake #3 – It took me a minute to realize Quiche wasn’t with us anymore. Fracsac went out to find him. Somehow in the 30 seconds we had been standing at the flag, Frac forgot where we had come from and ran off in the wrong direction. Meanwhile, rumor has it that Quiche had accidentally locked himself in one of the Rock ‘n Roll Port-a-lets. Fortunately all City Park Roads lead to the Port-a-lets on the backside of the track. Frac finally made it there and through brute strength was able to free Quiche. Both returned to the circle, smelling of excrement and unwilling to speak about what had happened.
    • Mistake #4 – While playing Rarájipari on the way to the track, I mentioned to my teammates that we shouldn’t tell the groups ahead of us that they should take the street to the right up ahead. As the Q, I am apparently supposed to be taking care of the pax and so I received some instant F3 karma when the sidewalk rose up and tripped me. It felt like a pretty spectacular fall.
    • We had one FNG – Scrub. He came out on his own. I wasn’t paying close attention, but I believe a medical resident at Tulane mentioned F3 to Scrub while he was there being treated for a virus he contracted in South Central Jersey.
    • We ran a lot. It was at least 4 and half miles, no more than eight.
    • Rudy met us for the circle of trust. He’s just in it for the fellowship.

  • Keep It Simple Stupid

    The Uptowner was greeted with 14 fiends this week itching to get their Friday fix. Although YHC had been voluntold to Q weeks ago, he slacked on working up a fancy workout with a cool theme, laminated weinkie, or pre-arranged cones. Therefore, back to basics for the PAX with 45 action packed minutes of good old-fashioned exercises and circuits, with hopes of leaving stronger than when we came. As the PAX rolled in, YHC gave the usual discalimer along with second disclaimer and warning that his sharpness as a playcaller may be hindered by the aftereffects of the evening beatdown and IPA fuelled F2 hours earlier. Here’s what went down:

    Warmup: IPW, AC, WM, LS Squats, PP, Plank Roll, LC Crab, all various reps IC, followed by a Bear Crawl approx 40 yds to the rock pile.

    The Thang: Countdown circuit with 4 exercises, all IC and same rep count, to be varied up along the way. These tend to be tough but the descending count provides some light at the end of the tunnel.

    • First round consisted of: Curls x15IC, Low Slow Squat w/rock x15IC, Shoulder Press x15IC, Mary/Rosalitas x15IC. Rinse and repeat x14, x13, x12, x11 all with varying Mary exercises at the end. YHC enlisted the help of the PAX to share the cadence duties.
    • Break for a bear crawl around our circle of rocks followed by a Alabama-cousin-marriage joke complemets of War Eagle.
    • Next round: Curls x10, Lateral Lunge x10, Shoulder Press x10, Dealer’s Choice Mary x10, rinse and repeat x9, x8, x7, x6.
    • Final round: Curls x5, Front Lunge w/rock overhead x5, Shoulder Press x5, Mary x5. Not much time left to keep working our way down so we had to cut it short and deposit the rocks.

    Last 90 seconds included Hip Flexors and Plankorama.

    COT to seal the deal. Welcome to our FNG who gace us lots of info on himeself but not much nickname material…hence the name Vanilla.

    T-claps to the PAX for pitching in on the never ending cadence.

    Tool

  • I Don’t Mind Running, But Don’t Lie to Me

    The title is a quote from Left Eye, and you can understand where he is coming from. Uptowners stay in one place. That’s what you expect. So what’s happened the last three weeks at The Uptowner?

    • Three weeks ago – A Murph, by definition it includes 2 miles of running
    • Last week – Mambi was Q and he led us all over God’s green earth. Who knew Pontiff was so big?
    • This week – Run Ranger Run started so we did a The Laredo, which ended up being about 3 miles of running
    Warm-Up

    Boo- Boo volunteered to lead the warm-up. It seemed like he had no idea what he was doing when he started with Imperial Walkers, but it turns out he was in full control. Best Warm-up all year: IW x 20; Arm Circles x 10 Forward, x 10 backards; SSH x 30 (Finally); Grass Grabbers x 20

    The Thang

    The Loredo

    • 24 Air Squats
    • 24 Merkins
    • 24 Walking Lunges
    • 400 meter Run

    AMRAP – 11 was the most anyone completed.

    Naked Man Moleskin
    • Two Yutes crushed it. I was pacing him, hoping to humiliate him in the last 40 yards, but I’m old and he’s in good shape, so things didn’t go my way. It’s been impressive to see the gains he has made since joining F3.
    • T-Claps to Boo-Boo for stepping up to lead the Warm-up. He handled it like a pro.
    • Our Workout today was done in memory of Edwardo Loredo.