F3 New Orleans

Tag: Rudy

  • Rudy’s back

    Pro Bowl crew on a unusually brisk Wed morning…

    This is F3 blah, blah, blah…

    Warm up:

    SSHX28/ACX20(10&10)/Peter ParkerX20/Parker PeterX20/Abe G.X10/IWX20

    Mosey to nearest bench at R. Mall

    The Thang:

    Stand on bench, right leg to ground, up, left leg to ground…starting at 1 each leg then increasing by 1…to 10 benches/10 reps each leg.

    After 10th bench run to Fountain(NOMA) for: DipsX30/I MerksX20/DerkinsX10…run to first bench on opposite side of R. Mall.

    Step ups starting at first bench, 1 right & 1 left, increasing by 1 at each bench…up to 10 each leg.

    A few LBC’s while we wait for the Pax…

    Back to first bench: Dips – 2 at first bench, increasing by 2 at the next bench…10 benches/20 Dips.

    Run across to other side of R. Mall…

    First bench – 2 Inc. Merks, increasing by 2 at the next bench…10 benches/20 Inc. Merks.

    LBC’sX35

    CO, NameO, Announc., Intentions, Prayer…few stayed to complete the day’s AMRAP challenge.

  • Friday windup

    Hawg sent around a text the night before that there was no Q for the morning Post.  QHC stepped up to the plate two weeks ago and didn’t want to hog the honor, but wondered who would do so.  As YHC meandered over to the AO, he saw a familiar silhouette moseying his way: HVAC.  Just the two of us?  We’d split.  As we started, Abacus joined in, as Rudy lapped up a few times for his marathon training.  TClaps to anyone who runs or trains for marathons: those are not meant for normal humans.

    Anyway, HVAC started off with a bang–as usual.  I used to think Hawgcycle was the King of no pauses.  But then there was HVAC.  Keep us pushed to the max.  If I remember, the first COP was something like:

    • SSHs 20xIC
    • Windmills 20xIC
    • One-two-threes (touch toes, then hips and praise Jesus) 20xIC
    • Peter Parkers
    • Mountain Climbers
    • Bicycles (legs circling with hips high in the air)
    • Russian twists
    • Something else evil and fast
    • more Bicycles
    • Something else evil and fast
    • Evil yoga stretches: warriors, etc.

    Then a handoff to YHC, so we mosey to the nearby fence for a People’s Chair for about a minute OR SO.  Mosey to the rock pile to pick up rocks not SO big.

    • Overhead press 20xIC
    • Curls 20xIC
    • Tricep lifts behind the head 20xIC
    • Deadlifts 20xIC
    • Squats 20xIC

    Rinse and repeat with 15xIC, then with 10xIC and finally with 5xIC.  Mosey back to the fence with our rocks for some more People’s Chair.  About half of minute and then overhead presses 10xIC and then curls 10xIC and a short cool off for maybe another 15 seconds.  Mosey back for a Circle of Mary burdened:

    • Russian twists with rocks 20xIC
    • Flutter kicks with rocks 20xIC
    • Hello Dollys with rocks 20xIC
    • Penguins 20xIC
    • Slow, slow merkins 10xIC

    And as the PAX circled up for a countoff and name-o-rama, Rudy joined us with his sweaty self (no bleeding nipples yet; that was the next morning).  COT for all that is good.

    Jingle Vader

  • I know, lets Run!

    Late Monday night, Tool calls out for a 610 stomp Q.  I know I’ll be out for a run – 2nd to last run before the big day, and still trying to stay ahead of at least 1 of the NS fools in the Run Ranger Run challenge (those guys NEVER stop running!).  So sign me up for the Q.  I wonder what we should do?

    I know, lets Run!

    Weather: gorgeous, cool Tuesday morning.

    PAX: 4 PAX materialize in the gloom, enjoy some good pre-Thank chatter.  That’s a bright green light, Parish.  Seizures???  Then we’re off.  Just running.  45 minutes out and back.  Meet back at the VSF.  Enjoyed a great run, lots of good F2.  Learned a bunch about my fellow PAX – thanks, guys.  I enjoyed the run!

    4.5 Miles covered, return to home plate.  Circle up for prayers (illness, especially FracSac’s aunt), and Brady and Tool’s family.

    Finish up, as I always do, with St. Ignatius Prayer for Generosity.  I struggle at times to remember to live my life as a life of service.  This prayer is one that helps me retain my focus, and remember how I am called to act.

  • Double Dir-TAYY Mac Deuce

    Pre-Thang:  Weather was awesome 70-ish with the temp, a little humid but nothing crazy.  Ground was wet from Friday rains – perfect for something on your six.

    My first workout ever with OBT was a Dirty MacDeuce.  It makes me happy every time.  Happy in an I hate you but I love you kind of way.  So on past Saturdays I have often done a regular old Dirty MacDeuce.  I have done other things — Rounds with Tyson, 11’s, the Route 66, the baseball diamond, deck of death, etc but I have always loved the total body workout given by a MacDeuce.  So I wanted to one up it – and I Q’d a Double Dirty Mac.

    The Thang:  Mosey to the big Quad.  Here we did a SSH x 20, Merks x 20, Imperial Walker Squats x 20, Low SLow Squats x 20.

    LOOOONG Mosey to the track.  Through some puddles.  Tried to go around then at some point it was too much so we just went through the muck.

    Once at the track we did some LBCs just to rest from the long Mosey.  Then we went straight into the DMac.

    Lap with backwards run at the end — Circle we did:  Staggered Merks, Roaches, Reg Squats x 12

    Lap with kerioke at the end —  Circle we did:  Staggered Merks – Right, Freddie Merks, Lunge x 12

    Lap with butt kicks at the end — Circle we did:  Diamond Merks, Iron Cross, Lunges to the side x 12

    Lap with high skips at the end — Circle we did:  Plank Walk, Pickle Pounders, Lunge backwards x 12

    Started to worry about time so the 2nd mac deuce we had to double up all exercises.

    First lap Indian Run.  Second lap on your own.

    We did x 24 Mat Jumps (had to make up 4 at the end), Russian Twists, and Shoulder Taps

    2 full laps – at your own pace

    We did x 24 Hip Dips, x 24 Nolan Ryans, x 24 Low Country Crab

    We did it!  With 5 min to the buzzer and mumblechatter holding my feet to the fire about the “time email”  we walked to the street and ran to the flag.

    We arrived at exactly 730am.  Good job men.   We logged 3.6 miles.

    Rudy arrived from his LONG run just in time for the Circle

    Immediately after I couldn’t stay for coffee – I had to hustle to the 504k race.

    COT:  For Splash.  For friends who are sick.

    Thanks for letting me lead.

     

     

  • Rock around the track

    I arrived unusually early today (5 minutes) to get in a good stretch, and I was greeted with Bogey on his way out. Bogey, the QIC, got an email at 5:20am that his 9:30am flight got bumped up to 8:00am! So Bogey passed the Q, and his beat down plan, on to me. Not because I was qualified or talented, surely not, but because I was the first one there. Hawg arrived next, fresh off his 50K mountain run. That’s right folks, a 31-mile run up and down the hills of Arkansas. It only took him 7 hours 10 minutes to complete. (GASP!) The only thing I can do for 7 hours in a row is sleep. Congrats and Kudos, Hawg. A few more sauntered in, the usually disclaimer, and off we go.

    Throughout our gloomy beat down in the fog, Rudy ran laps around Pontiff in marathon preparation.

    We moseyed to the usual starting spot. Hawg took the lead for the warm-up COP.
    SSH x 30 IC
    Merkins x 15 IC
    IW x 20 IC
    J-Lo’s x 20 IC
    Low slow squats x 15 IC
    Arm circles x 10 forward, 10 backward IC
    Windmills x 10 IC

    Next, grab a rock and mosey to the track. Begin the Bogey beat-down.
    Run with rock 100 yards, leave the rock, and run 100 yards back to the starting point.
    8-count-body-builers x 20
    Run to rock, carry next 100 yards, leave the rock, and run 200 yards back to the starting point.
    8-count-body-builders x 15
    Run to rock, carry next 100 yards, leave the rock, and run 300 yards back to the starting point.
    8-count-body-builers x 10
    Run to rock, carry next 100 yards, leave the rock, and run 400 yards back to the starting point.
    8-count-body-builers x 5

    Circle up for more rock.
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC
    Rock squats x 10 IC
    Rock chest press x 10 IC
    Rock flutter kicks x 20 IC
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC

    Mosey back to the flag. Rudy joined us after his run. Count off, name-o-rama, announcements, special intections, and a prayer. We tried to do your proud Bogey!

    Walleye

  • Shoulder Down-Pain-ment

    Nobody signed up to Q Rock City for this lovely winter morning, so I gladly took it.

    DISCLAIMER and let’s mosey….on the track opposite of the normal direction, at Mahatma-Ice’s request, to the gym set for our warm-up:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Propellers (fka arm circles) x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s continue the mosey around the track to the rock pile, grab a friend (a rock, boulder, etc..) and circle up. With your rock:

    -Shoulder Press x 20 IC

    -Curls x 20 IC

    -Squats x 20 IC

    -Chest Press x 20 IC

    -Squat Press x 15 IC

    -Curls x 15 IC

    -Chest Press x 15 IC

    -Imperial Squat Walker Press x 10 On Your Own (we tried the cadence and didn’t quite get it… ; -)

    -Curls x 10 IC

    -Chest Press x 10 IC

    As a reward for outstanding work, let’s take a break…on the fence for some People’s Chair with your rock:

    -seated shoulder press x 10 IC

    -quick break

    -seated curls x 10 IC

    Take your friend home and let’s get some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello-Dolly’s x 20 IC

    -Penguins x 20 IC

    -3-minute plank, rotisserie style (normal, left are up, right arm up, low plank)

    Mosey back to the VSF where we met back up with Rudy who just got 6 miles in.

    Countoff, namerama, announcements, shoutouts, prayer.

    As always, it was truly a pleasure to lead!

  • 610 Stomp and Crawl

    YHC arrived at City Park to find 2 strangers in the gloom – My Pleasure (from Raleigh) and an FNG he brought with him.  Coming from Raleigh to bring an FNG to the stomp – NICE WORK!

    Today’s workout: 30 minute out-and-back along the bayou, meet at the track for some extra work.

    Smooth and Cowbell set the pace, and we managed to knock out 3.5 miles in 7:45 pace.  Thanks for pushing me guys.

    Back at the track, we circled up for:

    • SSH x25
    • Bear Crawl out (30-40 yards), Crab Walk back
    • Peter Parker x25
    • Walk Crab out, Crawl Bear back
    • IW x25
    • Sprint out, 20 Derkins, Sprint Back
    • Floyd Mayweather x25
    • Frog Jump out, Squat x20, Sprint Back

    Mosey back to the flag for some final Mary

    • Flutter Kick x25
    • Dolly x25

    Circle Up to introduce our FNG to the 2nd and 3rd Fs.  Named “Minnesota”, as he reported that as the original home of his wife before remembering that it wasn’t Minnesota, it was Kentucky.  Two states that sound like, look like, and are right next to each other.  Sorta.  Or not.  His “Minnesota Missus”….

    Gentlemen, thank you for the opportunity to lead!

  • Counter clockwise in the gloom

    A surprisingly chilly Monday morning greeted the PAX at Pontiff playground.  YHC had checked the weather and must have mistook the “4” in 40s for a “7” in 70s.  Marlin, of course, was ready for the weather – dressed in full winter gear.  Clock struck 5:30, and 8 PAX took off out of the gate.  YHC was slightly worried – as some Rock City regulars have a tendency to roll in late, and we were GOING THE WRONG WAY.

    But off we went.

    COP #1: Avoid the swamplands and instead find a patch of gloomy damp grass.  Circle up, now 9 PAX strong as Hawg caught us on the way.

    • SSH x30
    • IW x30
    • Plank-o-rama: Peter Parker x25, Floyd Mayweather x25, Parker Peter x25, Mountain Climber x25

    Mosey continues the wrong way around the park.

    COP #2: The Playground.  Now 10 PAX strong, as Tool finds us – he ran the wrong-right way around the park eventually catching us on the opposite side…  So 5 stations

    • 15 Burpees (counter)
    • Pull-ups
    • Derkins
    • Low Slow Squats
    • Low Row Pull-ups (OK, so these were TOO LOW.  But lots of modifications to get a workout out of this.  YHC felt bad watching Walleye attempting to fold his 8+ foot frame underneath that bar)

    Repeat 2 circuits

    Mosey continues the wrong way around the park.

    COP #3: The Spartacus Bandstand.  Quick stop off for

    • Right Leg Step Up x25
    • Dip x20
    • Left Leg Step Up x25

    Mosey continues the wrong way around the park – to finally get to the Rock Pile.

    COP #4: Rock Pile.  YHC encourages PAX to go bigger, as we aren’t moving anywhere.  Focus on Form.  Cadence count will be slower.  Triple Shift and Jingle Vader both chose to show the PAX what “bigger” meant.  Gentlemen, I applaud you and hope one day to be able to lift a rock like that.

    • Shoulder Press x12
    • Curl x12
    • Row x15
    • Down-Up Squat x15 (sorry for the cadence misfire the first time…)

    Repeat 2 circuits.  One extra round of Shoulder Press just because.  Smarmy mumble-chatter heard from Rev Sox.

    Mosey back to the flag.  Doing my best to keep up with Mahatma – I’m not sure he even broke a sweat as he went sailing by on that last run.

    COP #5: Finish up with Mary.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25

    Disappointed that we had no Bogey sing-a-long today.

    Finish up with Count-off, Name-o-Rama and Prayers.  Send everyone on their way with St. Ignatius Prayer for Generosity.

    Thanks for letting me lead, gentlemen!

  • I am speed!

     

    For my first Q at the 6-10 stomp, I decided to do something a little different.  A track workout instead of going out to visit the missing monuments.  As Lightning McQueen’s mantra was heard in my head, “I am speed, I am speed, I am speed…” we headed to the track.

     

    Warmup with 30 SSH, 30 Shoulder Taps, and 30 Low Slow Squats all IC

    I was planning to do a 200, 400, 800, 1200, 800, 400, and 200 but ran out of time AGAIN and had to leave out the last 400 and 200.  We tried to run at our 5 k pace and would plank up for the six so we all could stay together but Smooth pushed us to run faster than our 5 k pace.  After each scheduled distance run, we jogged half the distance as a recovery and did 10 x merkins IC after each recovery distance so our upper bodies would be proportional to our lower half.

    With few minutes left, we did some Mary

    20 x LBC IC, 15 x Supermans IC, 15 x Dying Cockroach IC

    Mosey back to the flag, countoff, namerama, and prayers to the Creator.  Thank you for allowing me to lead!

  • Spartacus II – the Intro

    Eight men posted to Rock City excited to see the improvements to the perfect workout.  DISCLAIMER, let’s mosey…

    COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus II. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    Everybody take a break and have a seat in the People’s Chair…while seated, 20 rock curls IC. Let’s mosey back.

    A couple minutes of Mary:

    -LBC x 20 IC

    -Flutter Kicks x 20 IC

    -Penguins x 20 IC

    Mosey to the Virtual Flag for the COT.  Countoff, namerama, announcements, and a prayer.

    It was an honor to lead.  SYITG…