F3 New Orleans

Tag: Rudy

  • A Bit Warmer 610 Stomp

    I originally wanted to take the route over the Wisner overpass and do some “hill” work,  but from initial drive by Monday night,  way too much construction and hazards….. Last thing I want to be responsible for is an injury to Rudy disrupting the Marathon aspiration.

    So we take the normal route 15 minutes out to the bayou and back,  doesn’t get get any easier than this.

    Back to the track,  run the straights,  jog the curves for a short speed work out.

    Then some good old fashioned stretching, no need for Burpees or Merkins,  6-7 leg stretches

    15 dying cockroaches

    20 LBCs

    Hold a plank

    I think it is time

    Count, name-a-rama, announcements, intentions, COT.

    Thanks for the opportunity to lead.

  • Defrosting the pipes

    In case you didn’t notice, it was a bit nippy last week.  The PAX count was correspondingly a bit low.  The plumbers will now be gainfully employed in overdrive for a few weeks.  So it’s time to get back to work.  The THANG.

    Warm up with mumblechatter:

    • SSHs ICx25
    • Frankensteins ICx25
    • Low Slow Squats ICx25
    • Mountain Climbers ICx25

    A rock for each man and mosey to the track for a steady plan:

    • Overhead press ICx20
    • Curls ICx20
    • Rows ICx20
    • Squats ICx20

    Mosey around the track, stopping each quarter, first to do 20 merks, then 15, then 10 and closing out with 5.  Rinse and repeat the rock circle with ICx15.  Mosey around the track in the other direction, again with 20, then 15, then 10 and finally 5 merks at each quarter.

    Time for a break on our sixes for 10 Russian Twists with the rock and then back to a rinse and repeat the rock circle with ICx10.  Mosey around the track in the original direction: same drill: 20, 15, 10, 5.  Close out the track work with a final rinse and repeat of the rock circle with ICx5.

    Mosey back towards the rock pile for a few minutes of Mary:

    • Russian Twists with rock ICx20
    • Flutter kicks with rock ICx20
    • Hello Dollys with rock ICx20
    • Rosalita with rock ICx20
    • LBCs with rock ICx20
    • Low plank sans rock 1 minute

    Return rocks and mosey back to the virtual flag for countoff, Namorama, announcements, intentions and thanks to Sky Q.  T-Claps to Mahatma for leaving us in the dust.  Keep the heat going, Jingle Vader

  • Crochet Visor, Sans Gloves

    There are many reasons Hawgcycle is one of my heroes. He leads by example, he pushes himself and everyone around him to be better, Iron Sharpens Iron, he provides words of inspiration, he is a literary genius (just read the Tough Mudder backblast), and so on. Today, it is because he showed up in the gloom with a Crochet Visor and no gloves in 33 degree coldness to hoist some rocks. Gotta love the guy.

     

    View image on Twitter

    6 men braved the cold temperatures today to get stronger. As we discussed the heart-breaking ending to the Saints season, the men trickled in. The usual disclaimer and off we go.

    Warm-Up COP:

    SSH x 30 IC
    Imperial Walkers x 20 IC
    Mountain Climbers x 20 IC
    Arm Circles x 10 Forward, 10 Backward IC
    Windmills x 10 IC
    Plank Jacks x 20 IC

    Grab a Rock! We each grabbed a rock of our own choosing. And once again, Triple Shift grabbed the ol’ 51 pounder. #Respect #WayToLead

    We moseyed over to the field between the 2 tree lines for our entire workout. As the temperature was 33 degrees, YHC did not feel like running too far.

    Exercise 1: quick fire rock circuits, run-to-rest in between. Let it be noted, Hawg hoisted a frozen rock for all of these exercises without gloves, and never once dropped the rock early. Respect.

    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

    Run to the parking lot (50 yards) and back

    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

    Run to the parking lot (50 yards) and back

    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

    Run to the parking lot (50 yards) and back

    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

    Run to the parking lot (50 yards) and back

    Exercise 2:
    Rock lunges across the field, 50 yards, to the groans and huffs of the PAX.

    Exercise 3:
    8-count body builders x 10 IC
    8-count rock press x 10 IC
    Left side lunge with rock chest press x 10 IC
    Right side lunge with rock chest press x 10 IC

    Exercise 4:
    Rock lunges across the field, 50 yards, to the music of more groans.

    Mary COP:
    Flutter Kicks x 20 IC
    LBC’s x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    We returned our beloved rocks to the rock pile, and ran back to the flag to finish just in the nick of time. Count off, Name-o-rama, announcements, intentions, and a prayer. Special shout out to Abacus for killing it since he joined F3. Thank you for allowing me to lead. Stay warm out there this week!

    Walleye

  • Rock City Trifecta

    Solid showing on Monday at Pontiff, despite the rain.  Eight men braved the iffy forecast to get the usual fix of F3 at Rock City.  The scheduled Q was out with the flu (or maybe Saints game hangover???) so a few of us stepped in to sub.  Here’s what went down:

    Mosey to the rock pile, grab a rock, and head to the pavilion for cover.

    Round 1, courtesy of Tool:

    Warm-up consisting of IPW x25, Peter Parker x25, Arm Circles x20, Windmill x15, Hacky Sack x15, LS Squat x15

    Rock Curl x20, RLSU x20, Rock Curl x20, LLSU x20

    Then, a round of the yet to be named “sucky” circuit previously done a few times, but we altered it a bit.  Three minutes of as many rounds of the following exercises OYO:  SSH x6, Squat Rock Press x6, Bench Dips x6.  Call out your count after each round.  I think a few guys made it to 6 or 7.  Rest with a countdown, then rinse and repeat.  YHC forgot his watch and was fumbling with Marlin space-age apparatus so the timing may have been off.  Either way it was good stuff.  I’m thinking original mix of SSH, Squat Jumps, and Merkins is the way to go on that circuit.

    Round 2, courtesy of Triple Shift:

    Pair up for PAX #1 to knock out Back Extensions x20 hanging off of table while PAX #2 holds #1’s feet and Flutter Kicks.  Flip Flop, then rinse and repeat with Hello Dollies on the second round.  This seemed to use muscles that YHC didn’t know he had.

    Rock Web – ascending reps of Merkin x1 and Rock Press x2, increasing the count by 1/2 each time until x10/x20 is reached.  This was a doozy and proved to be a challenge to all.  T-claps to Rudy and other PAX for finishing strong and doing full reps.

    Round 3, courtesy of JV, who was eager to share some new exercises picked up at during his recent post at a F3 AO in North Carolina.

    Monkey Humper x20?

    “Go at it” with Hindu Planks(??) x20

    Wife Pleaser x20

    Good thing no one else was around to witness 8 grown men in these motions, in particular the second one.

    Time was up so back to the flag.

    COT to seal the deal.  T-claps to Abacus on his second post and his quest to get back in shape after a 10yr hiatus from physical activity.  YHC can’t recall much else other than the fact that he was the youngest PAX there.  Not a bad morning for a bunch of almost old dudes.

    Tool

     

  • 610 Stomp#124

    Pacecar spent the last Stomp in the kennel while YHC was off celebrating the New Year in Texas, but she was not going to miss today. Somehow knowing it was Tuesday, Pacecar stuck to YHC like white on rice while YHC was getting ready. Arriving at the AO about two minutes early to a cruel discussion about how Georgia folded like a cheap suit to Saban’s squad, Pacecar gave JV a HELLO!
    Quick Disclaimer, as all veteran F3 Men here, then simple instructions, well sort of. Run 20 minutes out, turn around, and come back. Be back at the Flag for 0610, allowing 5 minutes of added fun.
    JV, Da Parish, Woz, Pacecar and YHC got to around Canal Street and turned around. Rudy, Triple Shift and Cowbell bolted well beyond that. Well done to all.
    Back at the flag, here’s what happened:
    Flutter Kicks IC x 15
    Tin Snips IC x 15
    American Hammer IC x 15
    Seal the deal with 15 Burpees OYO!

    COT

    Count off, name-o-rama.

    Intentions included those suffering from illness, with a special shout out to Shorty and his M, as she is expecting their 2.0 very soon, and both are down and out.

    Announcement:  Crazy Ivan with the Northshore Pax is coming up soon.  There should be additional info coming out, but last mumblechatter has it set for Saturday January 20th at 2100.  Da Parish is King of the Krewe of Lourdes, so join him at his Ball on January 27th, see details here

    Close with a prayer to the Sky Q.

    NMM

    The weather is nice this week, so get out and post.

     

     

  • Welcome to 2018 and an ND victory

    2018 arrived at 5:30 am with a brisk wind and below freezing temps.  Lovely start to the new year.  YHC arrived early to make sure his Notre Dame banners were hung with bride, to welcome the LSU faithful to the new year.  First hulking shadow figure to appear, dressed in full Marlin-cold-weather gear was Kim Chi sporting an outer layer LSU sweatshirt.  Then Triple Shift, wearing neutral colors.  Finally 2 more LSU fans showed up – welcome Amnesty and Heisenberg.  Everyone decked in the finest winder wonderland gear.  A disclaimer, then lets get started.

    Burpees and Body Builders

    Notre Dame has won 6, LSU has won 5.  Start by going through each of the 11 games, with a ladder: adding 1 burpee for each ND victory (1970, 1981, 1984, 1997, 1998, 2013) and 1 8-count-body-builder for each LSU victory (1971, 1985, 1986, 1997, 2007).  The 6 Burpee vs 5 8-Count will show up again….

    Warm Up

    Mosey to the normal spot by the rocks for our warm-up

    • SSH x25
    • Windmill x15
    • IW x25
    • 6 Burpees, 5 8-Count

    Then plank-time:

    • PP x25
    • FM x25
    • PP x25
    • ST x25

    Go find a rock, and mosey to the football field.  YHC noted that Triple Shift seems to look for a larger rock each Monday.

    BLIMPS

    Start at the goal line for BLIMPS.  Since its a Burpee exercise, lets stick with the “6 Burpees for Notre Dame Victory” theme:

    • 6 Burpees, 12 Lunges, 18 IW, 24 Merkins, 30 PlankJacks, 36 Squats (all con-rocca), advancing 20 yards for each exercise

    Al Gore for the 6 (unnamed PAX who chose to carry Gibraltar)

    Now we’re at the far end of the field.  Lets BLIMPS back, using the “5 8-Counts for LSU Victory” theme:

    • 5 8-Count, 10 Lunges, 15 IW, 20 Merkins, 25 PJs, 30 Squats (all con-rocca)

    Plan for the 6 (left to the reader to ponder which PAX was the 6)

    Playground

    Head to the playground where all PAX got to enjoy YHC’s new Christmas present, courtesy of the in-laws: Battle Rope.  5 Stations, 1 for each PAX

    • Burpees (15 of ’em, the count)
    • Toss-the-rocks over the fence
    • Crunches
    • Pull Ups
    • Battle Ropes!!!

    Time to get through one complete round.  Mosey back to the rock pile to dispose of our friends.  Then Mosey back to the flag for a quick round of Mary:

    • FK x25
    • Penguin x25
    • Cockroach x25

    Close with 6 Burpees and 5 8-Count (for a total of 54 burpees and 30 8-Count).  Heisenberg chose to close with 6 8-Counts presuming a victory later today.  YHC chose to close with a 7th burpee.

    Close with Countoff (5 brave PAX standing strong against the wind and cold), Name-o-rama (Amnesty and Heisenberg gunning for the big Respect in 2018), and close with prayers.

    Yesterday, the homily at mass was about family: celebrate the importance of it, and remind us all to respect, love and cherish our family.  YHC is thankful for the many families he is a part of: his own, his Ms, the F3 family, and others.

    Finished off with coffee at Morning Call with Mike – and some very enjoyable conversation and F2 with the PAX.  Thanks for a great start to 2018!