F3 New Orleans

Tag: Rev Sox

  • Rev Sox is not winning immunity

    Called to fill in for Darkwing Duck (YHC continues to anxiously awaits his VQ when F3NOLA will truly get dangerous for the first time), YHC set out to lead a traditional slow-paced no running workout for the Pax at the Uptowner. Disclaimer was given and we were off.

    Warm-Up

    SSH – 27

    Hillbillies – 20

    Inchworms – 10

    Side lunges – 15

    LSS – 20

    The Thang

    Purgatory

    The Pax grabbed our rocks for the morning and walked past the first baseball field to spend a little time in purgatory. This is YHC’s new name for a workout created by Triple Shift. While holding your coupon drop to one knee, then down on both knees, get back up one foot at a time. Once up, take one lunge step with each leg. Repeat until the Pax crosses the field to the tree line.

    Pull-ups

    The Pax took our rocks to the playground for two pull-up races. We split into two teams of 3. Starting with the largest team member and ending with the smallest, each person did 3 pull-ups, went to the back of the line, then each did 2 and finished with each doing a single pull-up. The first team to finish wins.

    Team awesome (Gatsby, Boo Boo, and Rev Sox) narrowly beat team not awesome (Rougarou, Hand Grenada, Vanilla) in the race.

    The second race was dead man hangs. This competition was based on which team could hang the longest. The team members not hanging did rows and curls with their rocks while waiting. YHC learned that he would never win immunity challenges in Survivor this morning. Boo Boo hung a long time allowing YHC to have a massive time advantage against Vanilla as the last person on each team to hang. This should have been a second easy win for team awesome against team not awesome. YHC just didn’t have the strength of will to hang longer than Vanilla giving team not awesome the win. (YHC has yet another reason to never apply to be on Survivor.)

    Partner Work

    The Pax partnered up for some Partner Shrugs (20 count) and Partner Curls (20 count). Then as partners the Pax went for 20 underdogs underneath the swings.

    People’s Chair

    The Pax took our rocks and sat down on the tennis court fences for 3 sitting session. Each sit came with curls in cadence (15, 10, 6).

    Mary

    Wife Pleasers – 20

    O Dolly – 15

    Penguins – 15

    LBC – 20

    Hello Dolly – 15

    COT

    Count off, Name-O-Rama, announcements, intentions, and prayer

    Thanks for the opportunity to lead, it’s been a while since YHC had the opportunity at the Uptowner.

    Rev Sox

  • Stomp #200 – Legends of the Stomp

    “What makes you successful? The number one thing is consistency and performance at whatever you choose to do” – Nick Saban

    “Habits matter more than goals. There is a compounding effect of habits in the long run.” – Shane Parrish

    The Stomp was started 4 years ago as a means of training for the Spartan Race. The original 610 Stomp route was down Marconi to either Harrison or Filmore, all the way to Wisner, and then back to the park, stopping every 6 minutes for 10 burpees. It was not necessarily intended to be a consistent weekly workout, but people kept showing up for it and Q’ing it. The same people, in fact. If you look at the BB from Stomp #100, you’ll see a whole lot of familiar faces. https://www.f3nola.com/2017/07/18/610-stomp-99-let-the-celebration-begin/

    It seems crazy on a day like today, 25 strong, that this workout might once have been abandoned, so it seemed only fitting to thank those that shepherded it through the leaner times. Plus, they emailed me. Several times. You got this, right Kuch? You do know it’s the 200th Stomp? Yes, Yes, I know, this is the third email I have received. Right right, just checking. Evidently there was a bit of concern that YHC would neglect his duties as one of the site Q’s.

    So a plan was hatched to honor those that carried The Stomp when no one else was showing up for it and to keep the pax together in groups so that we could push each other and also enjoy a bit of F2.

    Fast Group Legend: Smooth: Smooth is the fastest guy at the Stomp each week, and if we did not let him lead the fast group, he would just run away from it anyway. Every week, while we all run in small groups, Smooth pushes himself to go hard, solo, and rack up more miles than anyone else. In fact, we’re never quite sure where he actually goes, but I’ve heard rumors about him making it to the river and having a cup of coffee before getting back to the flag at the same time as everyone else. T-claps to everyone who ran with him today, and especially Screw Top, who even appeared to keep up.

    Medium Group Legend: Tool: Tool is the reason we run the route we do today. Having run both routes, this one is far superior and involves far fewer speeding vehicles in the pitch black of the tree canopy of Marconi. So thanks to Tool for that, and for his consistency in posting for and leading The Stomp over the past 4 years.

    More Casual Pace Legends: Hawg and Rudy: Again, look back at the list of PAX posting, and you will see both of these guys at the top. Neither ever shies away from leading a workout, whether it’s because Shorty signed up for it, or because they volunteered. Both guys could eat a tub of ice cream and then outrun me, but since they are doing their sub 130bpm runs right now, they were perfect for leading the 10-minute milers. Two of the most consistent posters and leaders F3 Nola has.

    Each group did its own workout led by its Legend. I know Tool had our group doing burpees at every bridge, and Smooth had his group doing merkins at the turn (and still maintaining right around an 8-minute/mile pace). I need a report from the Hawg/Rudy group.

    COT, Name-o-rama, and War Eagle did the honors on the prayer. Hope everyone enjoyed the celebration. – Kuch

  • 1.7 Mile (or 2.57 for the fast ones doubling back for the six) Mosey Around Popeye’s

    Warm Up

    Started with lunges… knee low to ground and hands stretching up over head, gentle backwards run and cossacks

    The Thang

    Run out of parking lot and go right to running path

    1. Stop at .2 mile mark(across from Shelter #5) for another stretch… hands to ground, feet flat, walk hands out and do a Merkin. Slowly walk hands back to feet. There was some debate as to whether this stretches hamstrings, back or both depending on your age and flexibility ;-)… then Slow “Deconstructed” Big Boy Sit Ups 4 count x 19
    2. Continue on path to Dog Park (.4 mile mark) circling back for the six before “Deconstructed” Dips 4 count x 19
    3. Continue on path to playground (.6 mile mark) circling back for the six before Slow “Deconstructed” Merkins 4 count with hand releases at bottom x 19
    4. Continue down path to exercise area along W Napolean (1.0 Mile Mark) circling back for the six before
    • Scapular Pull ups with full arm extension AMRAP
    • Burpees AMRAP
    • Pull ups with full arm ur extension x 10 as timer
    • Squats low n hold as long as possible

    5. Continue top Shelter #8 on Right (1.2 mile mark) circling back for the six before Shoulder Taps x 19

    6. Continue to Fountain (1.5 mile mark) for Box Jumps or Step Ups x AMRAP before the clock would strike 6:13 and we would then …


    7. Continue to Flag (1.7 mile mark)

    COT

    We went through countoff, namearama and announcements:

    1. Read Yankee’s e-mail
    2. This Friday 12 noon at Galliano’s if you want to help plan F2 Picnic for Aug 3rd
    3. Next Thursday FIA/F3 Joint beatdown and F2. @Gatsby says he will reach out to Wrong Iron owner to pursue discounts
    4. Gnarley Nutria July 17th
    5. Summer Race Series July 24th
    6. @Gatsby put in a plug for F3 NOLA Swim and says he wants to target July 6th after MotherShip/MuscleShip and Coffeeteria (Save the date)
    7. Aug 3rd F3 F2 Picnic!!!!
    8. We then lifted up intentions for those dealing with cancer, illness, loss, and death. We also gave thanks for Gratitude.
    9. Thank you Sky Q for F3. Please help me have eyes to see the best in people; a heart to forgive the worst in people; a mind to forget the bad; and a soul to never lose faith in You!

    Thank you

    Thanks to Triple Shift for EH’ing me in March 2018. Thanks to Rev Sox for assigning me this Q. Thanks to each of you for helping me in my journey to get fit by 60!

  • 610 Stomp #198 – Year 3

    YHC signed up for the Q at the stomp a few weeks ago for his 3 year anniversary of F3. However, said Q forgot what day it was, until he was rolling in hot. One would think a 3 year milestone would warrant a unique beat down, but nay, it was the Stomp.

    Brief disclaimer, then instructions to run 20 minutes out and back, meet back at the flag for a little extra.

    Upon returning to the flag, we completed:

    Merkins IC x 10 (20 total)

    Seal the deal with 10 Burpees OYO

    COT

    Count off, name-o-rama, intentions, closed with a prayer

    NMM
    Welcome Oops! and Nexium. Thanks for allowing me to be a part of F3 for the last 3 years, it is truly an awesome thing!

    SYITG

  • NAME-O-RAMA

    NAME-O-RAMA

    YHC has been on the sidelines with a shoulder injury for the last couple of months, so he had plenty of time to plan for this particular workout at his beloved Popeyes. So as 10 men arrived in the sweaty, gloom it was time to roll at 5:30am. sharp. Wait….an FNG arrived at 5:31, so the Pax took off at 5:32.

    The Warm-Up

    YHC led the Pax on a short mosey to do a standard warm-up

    SSH -25

    Imperial Walkers – 20

    Shoulder Taps – 15 (should have been prepared for shoulder taps to aggravate my shoulder injury, but alas)

    Side lunges – 15 (someone needs to come up with a good F3 name for this exercise)

    Hillbillies – 20

    The Thang

    YHC saw another F3 Pax on Twitter spell their F3 names using an exercise to represent each letter. Since he had plenty of time between Qs, YHC made up his own version of the NAME-O-RAMA . Each Pax would do the exercises corresponding to the letters of his name. Once finished, the Pax with shorter names would find members with longer names and help them finish. All of the vowels were running exercises (in hindsight I should have come up with a better system to cut down on the amount of long runs. I hit 3.2 miles and I think other members ran longer than I did). It would have been nice to see the Reluctant Yankee here this morning.

    Check out the featured image of this post to see the whole alphabet and bring this to the other AOs in NOLA.

    YHC’s morning workout as an example:

    R- 20 Pull-ups E- Run to the F3 Flag and back V- 50 Big Boy Sit-ups S- 20 Burpees O – Run to the top of the bleachers X – 30 Box Jumps YHC then did another E – Run to the F3 Flag and back to hit Hokie Pokey’s last E.

    The runs were too long, so not every Pax finished and YHC committed one of the seven deadly sins of F3 by running the Pax back to the flag at 6:18am.

    The Close

    COUNTERAMA, NAME-O-RAMA, and the Pax named two FNGS. Chips’ 2.0 was named Frito Lays, and we also welcomed Voyeur into our ranks. Sweaty-Ball-O-Man lifted our prayers and thanksgiving to the King calling for mercy to our family and F3NOLA members in need and asking God to empower us to be the men He desires us to be.

  • 11’s at Popeyes

    YHC was excited for his second  Q at Popeyes and had a decided to use the vast opportunities that the parks has to offer for some 11’s.  Quick disclaimer was given and we moseyed a bit for the warm up.

    Warm-Up

    SSHs x 25

    Seal Jacks x 20

    Grass Grabbers x 20

    Plank Jacks x 20

    Arm Circles x 10 forward and x 10 backwards

    Smurf Jacks x20

    Wind Mills x 10

    The Thang

    Two rounds of 11’s kicked things off using the cement wall around the lagoon.

    Round 1

    10 right leg step ups at one end run across the green space and 1 LBC on the other side. Run back to the start for 9 right leg set ups over to the other side for 2 LBC’s.  8 right leg step us/3 LBC’s and so on.

    Round 2

    10 left leg step ups at one end run across the green space and 1 dip on the other side. Run back to the start for 9 left leg set ups over to the other side for 2 dips.  8 left leg step us/3 LBC’s and so on.

    Still have some time for so more fun and YHC called out an Indian Run with no real destination in sight and the PAX naturally had some fun with no set destination. Finally we made it to the exercise equipment for two rounds of 5 pull ups as the timer with merkins and squats the exercises until the timer completed his 5 pull ups.  Thanks to Hawg for calling our various merkin and squats so not to do the same repetition twice.

    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.  War Eagle and Kenna Brah closed out with a prayer and some reflection.  As always it is an honor to lead and workout with the F3 brotherhood.  SYITG.

  • Tank Top Tuesday

    Sun’s Out Gun’s out was the Theme for Tuesday at the Stomp. Thanks to Kuch’s idea a few weeks back we were able to get 40% participation this week. Looking forward to more next week!

    I woke up this morning sore as hell from the Murph so I decided to make the run a little easier for all. Keeping in mind our Vets I thought it would only be appropriate to honor those by running a “No Man Left Behind” route. At 5:30am I gave the disclaimer and we headed down the road towards “The Hill” (near the trails in the Park). Not sure what this place is called but Hawg took us here last week while kicking baseballs and I was excited to head back there with no baseballs in play.

    Once at the Hill we did 75 seconds of Levels and then headed back to the flag. We were able to complete 4.3 miles at a 10 min pace (nice and easy) while leaving no man behind. The Wiz and Amnesty are working there way back into the distance so they broke off the pack to complete a 1 mile out and back run.

    Once at the flag we did COT, Announcements, Intentions, and Kuch took us home with Prayer. Thanks for allowing me to lead this morning always a good time.

  • I don’t know what this is called, but….

    A great day for a VQ, relatively low humidity, nice breeze, and 3 partners in the un-gloom.

    Opened with some variety, shoulder tag was fun, alternating side shuffles. Abe Vigoda and the Sprinkler got us warmed up. Mosey to the Gazebo with a bonus run around the perimeter. Monkey humpers and Bat Wings to start. Trying to remember to lead a good cadence is always a challenge and not having a good bead on the official names of some exercises (hence the title). TClaps for the assistance of the PAX. Partner workouts Help a Brother up, Big Boy Situps (modified), assisted single leg squats, various Parkour type jaunts, hanging leg lifts, partner sit-ups rotating to touch elbows, Out of the pool, some other spontaneous static hold challenges. Mosey back to the flag for closing, intentions, announcements, BOM. Thank you all for supporting my VQ!

  • VQ AT THE STOMP

    15 strong at The Stomp for a straightforward run for my VQ.  
    The exercise:  run 20 minutes out then 20 minutes in with 10 burpees at the halfway mark.  

    Following a quick explanation that consisted of the entirety of the previous paragraph and the obligatory disclaimer (for the record, I am not a personal trainer nor I am a professional one – thanks, Fracsac) we were off and running.  Thanks to Rev Sox for taking the FNG under his wing and relieving me of my duties to explain the route. 

    Despite the conditions (extreme mugginess) and the midway burpees, all 15 finished strong with 3 minutes to spare.  We stretched then circled for countoff, name-o-rama, intentions then prayer.    

    Three key observations:  
    1. @smooth is still fast; 
    2. given the thick and muggy air conditions, tank top Tuesday participants were at an advantage; 
    3. 10 burpees wreck havoc on pace.

    Thanks to everyone for the encouraging words for my VQ.  It is an honor to be part of the group.  This exercise was not the most complicated or creative to lead, but it was still highly satisfy.  Thanks for the push, @kuch and @craigjcordes.

    The Skinny
    • T-claps to Rev Socks for bringing out Tua.
    • Turns out Tua’s wife went to Alabama so we got the name right (he went to LSU).  
    • Did I already say burpees make running the second half of 20/20 more challenging?

  • Don’t You Wish You Had Mandals.

    15 strong at The Stomp for a rousing round of rarájipari. We divided into to 4 teams and YHC gave the obligatory disclaimer about the inherent dangers to your ankles. I then called out a destination that only a few were familiar with and the race was on.

    The Thang

    Two teams headed down Roosevelt Mall toward the museum and two headed the opposite direction. YHC gave the team of Screwtop, Shuffle, and Manscape some bad directions a couple of times which allowed our team of Bongo, Kuch, El Guapo, and me to catch up. Once we made it to the woods we could hear another team. After much wandering around in the Couturie Forest, the team of Tool, Fracsac, Rev Sox and Abacus made it to the top of Laborde Mountain first, where Tool being the HIM that he is, immediately started leading everyone in some Mary. After a couple of rounds of Mary there was still no sign of team four (Dirty Dell, Briefs, Room Service, and Half Nelson). Being up against the clock, YHC had everyone start race #2 back to the flag while I went deep into the forest to locate the Team Dirty Briefs. They were close. YHC led them to our city’s highest point for future reference and then we were off to the flag. When I caught up to the other teams, Team Screwscape Shuffle was nowhere to be found. They were about a mile ahead of everyone else. My team made the decision to take Marconi on the way back and we got to the flag with about 5 minutes to spare. Still no sign of the Screwscape Shuffle. We found them at 6:15 apparently running victory laps around City Park.

    The Skinny
    • Mandals are freaking awesome for playing rarajipari. It’s as if the game was invented by people that wear them. Just ask Kuch about my sandwedge ability to get the ball out of the rough
    • T-claps to me, Bongo, and Kuch. We were on a team with El Guapo and he didn’t run off and leave us. Maybe he could have, but I’m going to believe that we hung with him out of our own improvement
    • Marconi is definitely the fastest way to Laborde Mountain. We will have to outlaw that route in the future.
    • T-claps to the Lakeview Krewe as they continue to successfully EH every man in the greater New Orleans area. This is Hall of Fame type EHing that we are witnessing by Screwtop et al., a la Reluctant Yankee 2015-16, 2017 Triple Shift, or the HNJ Flood of 2018.
    • T-claps to Rev Sox for rocking the tank on an unofficial Tank Top Tuesday.