F3 New Orleans

Tag: Rudy

  • Was it you, BooBoo?

    It was just like old times as seven PAX gathered to celebrate my F3 Anniversary. As some of you know, my first workout was last February on the coldest day of 2019. Today, we were greeted by 41 degree (and dropping) temperatures, but fortunately for us it was also wet – @mahatma made sure to point out the hoarfrost once the sun started to come out. I said a quick “Thank You” to whoever signed me up to Q (sideways glance at @boo-boo).

    Disclaimers and a warm up – side straddle hop, “A?” Pagodas (slow windmills), arm circles, and grass grabbers. Then it was a grab your rock and head to the hill sort of day.

    Out of consideration for the PAX, I went over the hill to check on the moisture and – uh oh – wet AND my calves cramp. It will be modifications for me. We decide it’s not TOO wet, so we begin our 11’s. First round is curls for girls, up and over the hill, merkins, and back again. I decided against making the men do sit ups in the wet grass, so for the second round of 11s we do squat presses, climb the hill and back, then big boy sit ups on the track. This takes less time than I anticipated so we finish off the lifting with 30 rows, then it’s back to the rockpile.

    @hand-grenada does the math for us: 11’s gives you 55 reps of both exercises (or some other high number).

    We finish with Mary’s, but not before cameo appearances by random joggers named @revsox and @rudy (congrats on the 100 miles!). Everyone gets to call a workout today. LBCs, dying cockroach (GET YOUR LEGS UP!), crunchy frog, v-hold, russian twist (or american hammers), gas pumps, and penguins.

    Name-O-Rama, circle of trust, I thank F3Nola for helping me to grow, then it’s off to a hot shower. In the end, thank you for pushing me to Q, BooBoo!

  • The Wis

    The Wis

    Conditions

    Overcast, 63 F, Feels like 63 F, Humidity 90%, Wind 8 mph from the South

    The Thang

    27 Pax tried a new route today, crossed the Cabrini Bridge and then went over and back on the Wisner overpass.  We ended up on the back side of the track and ran laps for the 6.  Distance ended up being about 3.5 to get to the track.

    NMM

    • T-claps to the Ruckers that got started at 4 am and got in close to 8 miles – Hokie, Gideon, and Thumbwar
    • Good to see SFx this morning.  He also rucked.  Will rucking become a thing in NOLA? 
    • I like that this route involves the Wisner Bridge, but it’s a little short.  Maybe next time we do it we will add another small loop that involves the Bridge a second time. 

  • The Morning After

    15 pax showed up in the gloom, possibly still a bit hung over from a few too many brewskies watching the SB or maybe from the ongoing boycott party with the Who Dat’s one call away from making a run into the big game, again!  Regardless with the disclaimer made it’s time to work….

     We headed out the gate for a quick mosey around the track switching to a Bernie Sanders trot midway around with a bit of bewilderment until it was understood all were supposed to participate.  Then out the gate to the field circling up for a warm up.

    All in cadence x 12 or 20 or 10:

    Squats

    SS Hops  x 10 then after seeing the pax was a bit lethargic, QIC decided to entice focus with a Fracsac special, finish as a group on a silent count or punish work to follow – thanks in part to a “silent whisper of Marlin” the pax got into cadence focus and all stopped on 17

    Grass grabbers

    Peter Parker ( Hokie reminded QIC and FNG was in our midst and Rudy let everyone know he likes to pretend he really is climbing a wall)

    Scorpion kicks

    Arm Circles

    Grab a rock!

    After moseying over to the tree line instructions were given for our 1st task at hand:

    The 7

    Start with 1 front raise (mid waist raise your rock over your head) Then lower rock holding out front run to the center of the field.

    Each time PAX gets to this center point perform 5 squat presses

    Now run with Rock over head to the other side – complete 6 man makers – run back to the center with rock overhead at the center 5 squat presses then run back to the beginning side with rock out front.

    Continue this back and forth effort with numbers flip flopping  exercises and 5 squat presses in the middle until 1 becomes 6 and 6 becomes 1. 

    Now for the early finishers line up behind the starting point – SSH in cadence until 6 was in.

    Grab your rock and mosey to the parking lot – get a partner.

    Line up for some chess press to tricep over head press – 200 to 200

    PAX does chess press while PAX 2 walks post to post performs over head tricep presses – upon return flip flop until 200 of each are completed.

    Now for the early finishers line up behind the starting point – SSH in cadence until 6 was in.

    Return to you rock – for some Mary

    American Hammer x 12

    Gas Pumps with Rock in an upward press position x 12

    Bus Drivers x 12

    Front rock lifts x 10

    Time to return our rocks

    Mosey back to the flag – Rudy reminded me he want his full 45 minutes so with 2 minutes left we completed a ring of fire with a 10 merkin count off.

    Count off and COT

    Our FNG was welcomed and given is F3 name – Vagabond.

    Let us all aspire to inspire before we expire…..  We are all accountable; It’s an honor to lead

  • Time Trials at the Stomp

    Since we do all this damn running anyway, we might as well see how we’re doing, right? There is some good research that suggests setting real goals and regularly tracking progress increases our chances for success. So let’s do it. Today: a 5k

    Of course, there is also the matter of a beautiful hammer adorned in freedom and f3 stickers that we would like to hang on to. Perhaps the “men of the Wally run” or the weekend crew will actually bring it out to the Stomp for all to enjoy next time.

    In no particular order, here are the times submitted to me and a list of the PAX who have not submitted a time yet, in the event they decide to:

    1. Shuffles: 18:47
    2. Briefs 24:57
    3. High Rise 28:37
    4. Jesus Juice 24:58
    5. Rev Sox 26:06
    6. Shorty: 25:24
    7. Kuch: 24:55
    8. Da Parish 29:56
    9. Boo Boo 29:10
    10. Belloq 24:05
    11. Rudy 24:10
    12. Catfish 21:20
    13. Screwtop 22:07
    14. Blowfish 28:30
    15. Tool 28:30
    16. Sheetrock 23:30
    17. Tugboat 38:08 (3.04 miles)
    18. Mahatma
    19. War Eagle
    20. Bongo
    21. Breadsticks 22:07
    22. Holygrove
    23. Frac Sac

    We will revisit this challenge post RRR and see if we got any faster.

    Thanks, as always, for allowing me to lead a workout in a group full of leaders. – Kuch

  • Its 40, not 400

    A few weeks ago, YHC saw a backblast referencing a “traditional Okwata workout” that involved the levee and some exercises. As the children’s game of telephone illustrates, as word gets passed from one PAX to another, sometimes the message gets tweaked as it gets passed along. And looking at the calendar, YHC realized it had been exactly 1 full year since some brave okwata souls (looking at you JV, FracSac, mmmBop and Surge) survived a freezing cold day for the last (and 6th) running of the 40. A whole new troupe of PAX has arrived since then and had never had the pleasure of listening to me babble aimlessly while running back and forth and back and forth over the levee. So – lets do it!

    Quick disclaimer (actually, upon reflection – I think I forgot the disclaimer), then off. Breadsticks, speaking on behalf of all of Lakeview, pleaded to steer clear of the grass and the ants. YHC, speaking on behalf of YHC, thought for a minute and led the PAX to the grass, ants and levee. (Fortunately – I think the ants were sleeping).

    Circle up for SSH, IW, and some stretching to get warmed up. Then explain the background and premise. Background – inspired by U2 “40” which YHC still claims is the best closing song for a concert ever. The PAX, led by Kuch, wondered who this “U2” was, and claim never to have heard such a song. Kids today. But – we’re going over the levee 40 times. 10 exercises, each in 4 sets – going over the levee between each set. 40 trips over the levee, 40 exercise sets.

    And the best part – YHC gets to throw in 40 Facts and Figures. And to clarify for Ya Mom’n’Dem: YHC does not vouch for the accuracy of any said facts and figures. All have been googled, and located on at least one website. So there’s that.

    Today’s 10 exercises:

    Irish Jackasses: Thanks, Screw Top, for a nice new addition! These really suck when combined with running over a levee. Maybe next time, ST ought to show up.

    Cross Fit Merkins: Or Clap merkins, for those (Shuffles) who thing Cross Fit is for sissies.

    Big Boy Situps: Jingle Vader notices that YHC was doing these in the downhill direction on the first set. Noted, and corrected.

    Bobby Hurleys (Or Squat Jumps for those who don’t know who Bobby Hurley is, which apparently is most of the LVCC)

    Low Country Crabs: If only Yankee ever made it to Okwata

    Shuffles, a 20 count por favor

    Box Cutters: YHC kept plenty of distance from Triple Shift. That’s a longer story for yet another day. Jingle Vader plays the role of Triple Shift (again) in critiquing the shape of YHC’s boxes.

    Imperial Squat Walker: PAX stage a revolt, so YHC caves and lowers the count from 10 IC to 5 IC (10 Squats) out of fear. Still plenty of squats to burn the calves

    Catalina Wine Mixers: Way out in front, YHC saw Holy Grove and Triple Shift absolutely killing it. YHC was happy to be able to stay in front of Shorty, though. Maybe if Shorty showed up a little more regularly.

    American Hammer: Shorty and Surge thankful to get one useful fact for the day, as we talked about Hulk Hogan vs Iron Sheik (HH was Bacchus 40)

    8 Count Body Builders: JV chooses this exercise to round out the day.

    Finish at 6:14. Sheetrock does his best SOGO impression and finds a pothole on the run back to the flag – but keeps his balance and lives to fight another day. 5 Burpees OYO

    Circle up at the end. RRR coming soon, find a team and get signed up. Run. Run. Run. Prayers offered – we remember all of those intentions then finish with Psalm 40 (the inspiration behind the inspiration)

    Thanks for letting me lead, and until the next 40!

  • 1 Year Anniversary

    My how time flies. I have been getting up to workout at 5:30 3-4 times a week for 1 whole year. It was a major lifestyle change and I could not be more appreciative for my boy YaMomAnEm getting me out here and off my lazy butt. 16 men joined me at The Foundry for what I hoped would be a fun filled and full body beatdown. Disclaimer was given and off we moseyed to the track.

    Warm Up:

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

    Thang #1:

    The previous night I, along with multiple members of F3, attended the Lakeview Civic Improvement Association meeting regarding all the crime that has been going on in the city. In honor of this we split into 2 lines and did a Prisoner Indian Run over to the cement cylinders outside of the Children’s Museum. Here is where we spread out to perform Butkus. 1 minute of step ups then a 30 second rest break. 2 rounds for each leg for a total of 4 rounds.

    Thang #2:

    Mosey over to The Foundry where we split up into 6 groups of 3 (there was 1 group of 2). 6 stations consisted of:

    • Burpees (the counter)
    • Jump the snake
    • Lunges
    • Mountain climbers
    • Dips
    • Monkey bars

    First round completed with 15 burpees. 1 minute rest break. Second round completed with 10 burpees. I opted to use the monkey bars as they were originally intended and each member of their group would swing across the bars back and forth until time was called. My apologies to everyone 6 ft and taller.

    Thang #3:

    Mosey back to the warm up spot at the track and sweep the 6. Just enough time to squeeze in The Gross. 12 reps of 12 exercises. Some IC. Some not. Follow the Q’s instructions (looking at you Rudy).

    • Low slow Squats
    • Jumps (don’t let heels touch ground)
    • R side lunges
    • L side lunges
    • Floyd Mayweathers
    • Carolina Dry Docks
    • Diamond merkins
    • Nolia Clap (overhead hand claps)
    • Flutter kicks
    • Hello Dollies
    • Box Cutters
    • Freddy Mercury’s

    Mosey back to the flag. May have been 1 minute over but we’ll survive. Count off, name-o-rama, announcements, intentions, and sweaty ball of man.

    My thanks again to all the men of F3 for continuing to push me both physically with each beatdown and mentally when trying to construct the beatdowns as Q. It’s been an honor and a pleasure and I can’t wait for the next year.

  • Trading mental mistakes for Burpees

    YHC hasn’t been to the Mothership in awhile, and it was great to see 17 eager Pax ready to join in some pre-Crazy Ivan activity. First thing was the disclaimer, followed by a shout out to the Freedom Hammer, an honored prize from last year versus the North Shore.

    Mosey to the Great Lawn, taking the long way, circle up for the warmup

    SSH IC x 31
    Hillbillies IC x 20
    Grass Grabbers IC x 10
    Arm Circles x 20
    Peter Parker IC x 15
    Mountain Climber IC x 15
    Parker Peter IC x 15

    Have the Pax count off and remember their number…..for later

    Mosey to a long side of the Great Lawn for BLIMPS:
    Burpees x 5
    Lunges (each leg) x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    Continue until the lunges take you to the other side, each Pax completed 3 cycles. 15 Burpees so far…..

    Mosey to the cones set up on the Great Lawn for suicides:
    The cones are set up like a basketball court.
    Sprint to quarter line and back – 5 merkins
    Sprint to half and back – 5 merkins
    sprint to three quarter line and back – 5 merkins
    sprint full court and back – 5 merkins

    Next up was involving the cones again:
    Start at baseline and Burpee broad jump to quarter line, then bear crawl to half line, then peter Parker to three quarter line, then bear crawl to end.
    Note: bear crawl and PP are similar yet different…..

    Pax averaged 4 burpees, so 19 so far….

    Next up was a mental exercise to test the Pax when tired:
    YHC asks two pax for their number, say 5 and 12. We count SSH IC to 5 and complete 12 in silence, on YHC’s SSH. If all pax stop at the same time, we’re done. If any pax continue counting or fail to stop at 12, a penalty is administered.

    First penalty administered:
    SSH IC x 5
    10 Burpees OYO
    SSH IC x 5
    9 Burpees OYO

    Back to the mental test. Let’s say it was 3 and 11. Result? Next penalty was administered:
    SSH IC x 5
    8 Burpees OYO
    SSH IC x 5
    7 Burpees OYO

    Back to the mental test, and onto the next penalty….gotta stop when YHC stops!
    SSH IC x 5
    6 Burpees OYO
    SSH IC x 5
    5 Burpees OYO
    SSH IC x 5
    4 Burpees OYO
    SSH IC x 5
    3 Burpees OYO
    SSH IC x 5
    2 Burpees OYO

    One more chance for Pax to get it right: but one pax started counting during silent count…..
    Penalty followed….
    SSH IC x 5
    11 Burpees OYO…surely some Pax anticipated 1 Burpee….
    That was 65 more burpees, for 84 total

    Back to the cones for more suicides:
    5 Burpees, complete a full set of suicides like before, end with 5 burpees.

    That’s 10 more, so 94 total. If YHC has been counting, 6 more would have made it in…..

    A little Mary:
    LBC’s IC x 20
    Flutter kicks IC x 20
    American Hammer IC x 10

    Belloq, Willie, and Gabrielle take us out with some stretches…..

    Mosey back to the Shovel flag for COT:

    Count off, name-o-rama, announcements, intentions and closed out a prayer to the Sky Q.
    Name-o-Rama included the freedom hammer being passed around! South shore looks to hold the prized hammer for another year!

    SYITG!!




  • The Day After

    LSU 45 – Clemson 28. And it seemed like it could have been much much worse than that.

    Tuesday morning, YHC expected a lighter-than-normal crowd at the Stomp, as many PAX would undoubtedly still be sleeping off the after-effects of The Stomping. And YHC wasn’t disappointed. OK, maybe a bit disappointed but not surprised.

    In the pea-soup, 8 hardy PAX arrived for their morning workout. 7 Regulars and 1 out of towner (welcome, 49er from Kentucky – and Thanks Hokie Pokey for shuttling another Hokie around!)

    30 Minute run down the typical route. 15 mins out and 15 mins back. Then lets get to the track. Holygrove bravely takes off with Shuffles and Catfish – I suspect he quickly regretted that decision. Eventually YHC caught up to him, and enjoyed the rest of the run – thanks for the F2 along the way! And thanks to Woz for pacing and pushing us!

    At the track for some speed work. But first – a brief recollection of this remarkable season

    • First 15-0 Season
    • Second Heisman Trophy Winner
    • Fourth National Championship

    Yup, 1-2-4. Sounds like a Ladder. So – lets finish up with the Sprint Ladder. 100, 200, 400, 200, 100 yard sprints. In between each, 100yd mosey/walk to recover.

    Back to the track for COT – prayers for discipline for all of us in facing our challenges, and for Mr. Holygrove (Alvin) in particular during his recovery.

  • Redux of Round One

    Following the honored tradition of Amnesty for Rock City, YHC did a repeat Q (not than any of the PAX had the slightest clue, since they seem to all fartsack on Sundays and are never seen at Sweaty Bells). 

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, and (with a brain infarct and thus variation from Sweaty Bells) Merkins 25xIC.

    Mosey to the track for the THANG: Shoulder Presses 20xIC halos, Curls 20xIC, Squats 20xIC, Rows 20xIC, and then a mosey around the track.  Rinse and repeat, but with only 15 reps IC each time and a lap around the track in the opposite direction (lots of mumblechatter from the lemmings).  Rinse and repeat again, but with only 10 reps IC each time, and then a lap around the track in the original direction.  Finally rinse and repeat with just 5 reps IC and a final lap around the track in the opposite direction again.

    Return to rock pile for a Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dollies x20
    • American Hammers x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakers x10 OYO

    Count Off, Name-O-Rama, Intentions, and COT.  Thanks to the PAX for helping me recover by glasses after the Post.  I would have been up Schitt’s Creek without ’em, JV