F3 New Orleans

Tag: Saban

  • Lesson: Do Not Do Murder Bunnies on Pavement

    7 strong arrived at City Park on a cool early Fall morning to once again tackle Wisner Mountain. The plan for the day was a Dirty Double, running a Dirty MacDeuce over Wisner Mountain, with some Dirty Manmakers in-between. The usual disclaimer and off we go.

    Warm up COP: SSH x 20 IC, IW x 20 IC, Grass Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 forwards and 10 backwards IC.

    On the mosey to the mountain we discussed the origins of the Dirty MacDeuce. Captain Seamus MacDeuce was an esteemed war hero loved by his crew. He started working as a deck hand at the age of 12, and commissioned his first ship before the age of 20. He captained 12 ships over the course of his long and storied career. His men loved him for his honor, his bravery, and his commitment to his crew. He was equally well-known for his feats of strength and his love of Rum. His physical strength was unparalleled, and including arm wrestling and the ability to overhead press full barrels of Rum. He was both loved and feared as a man of the sea, and his strength of character serves a a beacon for the men of F3.

    The Thang: Dirty MacDeuce over the Mountain: 12 exercises, 4 sets of 3 (shoulder, legs, core), 12 reps IC, while running back and forth over the Wisner bridge.

    Set 1: Hand release merkins, Imperial squat walkers, American Hammer

    Set 2: Merkins, Monkey humpers, Crunchy frogs

    Dirty Interlude: Murder Bunnies under the mountain. The plan was Murder Bunnies on the pavement for 30 yards, 10 Dirty Manmakers, and Murder Bunnies back. Dirty Manmakers are a Manmaker with 3 hand-release merkins at the bottom, and 3 shoulder presses at the top. Catfish would love them. On the first 30 yards, the Murder Bunnies attacked Saban. Saban’s block crumpled on the pavement under his brute strength. Saban left skin and blood on the mountain this day, but with bloody knuckles he persevered to finish the workout. Seamus MacDeuce would be proud, Saban. After the Murder Bunny bit Saban, we modified to rifle carry with the blocks. I think this may be way the IPC performed Murder Bunnies on grass, not pavement. But we did get the better off them during the IPC. Even Score. Murder Bunnies: 1, NOLA Pax: 1.

    Set 3: Leg cross-over merkins, Alternating lunges, LBT’s

    Set 4: Wide merkins, Squats, Flutter kicks

    We moseyed back to the flag for the COT with count-off, name-o-rama, announcements, intentions, and a prayer. Lesson learned: no murder bunnies on pavement. Thanks for letting me lead. Sorry about your knuckles, Saban.

    Walleye

  • Post-Deluge Okwata 2020-09-24

    Somewhat muddy day at Okwata with 5 PAX: Jingle Vader, Surge, Saban, Highrise, and Catfish (Q).

    Moseyed out to the shore area for a warmup with SSH, Windmills, and Grass Grabbers. Moved on to some Bat wings, then got some Imperial Squat Walkers in.

    Got things rev’d up with 10 mins of 10 burpees EMOM (100 total). Moved to a bench for box jumps, incline merks, bulgarian split squats, dips, bulgarians (other leg), then derkins.

    Bear crawled a bit to another location. Did a ring of fire with Al Gore/ Bonnie Blairs (4 rounds). Planked up for some peter parker peters and plank jacks, then on our sixes for 100s, flutter kicks, and freddie mercuries. Finished strong on our feet with 8 count bodybuilders. Back to start zone for COT.

  • No Peace Without War

    Like many of you, I’ve taken to reading and following David Goggins, whose story is both inspirational and at times, crushingly real. I won’t spoil any of it – the book is well worth the 20 bucks.

    One of Goggins’ guiding principles is the concept of going to war with yourself on a daily basis. He believes in challenging yourself, putting yourself in uncomfortable or impossible positions where you’ll be forced to make a decision to either quit or push through. Only by choosing to accept and push through the pain does real growth occur. This of course turns out to be a metaphor for life, where our ability to handle the difficult, the uncomfortable and the stuff no one else can do leads to true fulfillment.

    Today, as we set out on absolutely perfect morning, greeted by a breeze, temperatures in the 70’s, and a perfect sunrise, I borrowed some words of encouragement from his book. It’s only by giving more than we thought we had when we got there this morning that we grow. I think we all lived up to that today.

    Quick warmup of SSH, Hill Billies, Arm Circles and Mountain climbers, followed by a brisk run (thanks Catfish) to the base of the intersection.

    Once we arrived we partnered up for some 1. AMRAP Mary (to give the shoulders a break from Iron Pax) 2. sprints up and mosey down the levee.

    Once complete, we lined up for an Indian Run down the levee. Swept the 6, turned back for a Bataan Death March all the way back. As we got close, everyone was instructed to drop for burpees and sprint it out.

    We swept the 6 and headed back to the flag for some burpees to seal the deal as the clock struck 6:15. Moment of silence to focus on thankfulness for the present and how we could help others today. Surge led us out with the prayer for generosity.

  • Surprise…cinder blocks!

    When the opportunity arose to step up and take the Q on Friday I jumped on it. I had signed up a bunch of Pax to Q a while back and was waiting my turn to stock the new AO with some cinder blocks! I stopped at Lowe’s on my way home from work on Thursday night and bought 12. My little Audi A4 had a hard time making it up Wisner Mountain with all the extra weight in the trunk! Even got some gloves because I figured the pax wouldn’t be ready for this.

    The thang

    Five pax showed up on this wet morning. We moseyed towards Wisner Mountain but pulled off in the grass to do a little warm up. There was some mummblecatter about how Catfish would not have approved on the length of the grass.

    Hillbillies x 20

    Grass Grabbers x 10

    Peter Parkers x 20

    We moseyed on to the base of the mountain. Started things out with 10 burpees before heading up. At the top of the mountain exercises were:

    Decline Merkins x 15

    Low Slow Squats x 15

    Merkins x 15

    Moseyed to the other side of the mountain and around the road underneath the bridge. I had seen what looked like to me a whole bunch of pull up bars. To the not F3 person these were just the beams that held up the bridge. We congregated here for 10 pull-ups OYO. We then started to mosey back to the base of the mountain when we stumbled upon these 12 cinderblocks under the bridge! There was conveniently 5 pairs of gloves to hold these cinderblocks with! We each grabbed a cinderblock and headed to the base of the mountain. Exercise that followed was quite painful:

    Ascending Manmakers up the mountain. At every other line we did a manmaker but increased the block press each time (kinda like Jack Webbs). First line, one manmaker plus two block presses

    Second line, two manmakers plus four block presses

    And so on, all the way up to ten manmakers plus twenty block presses.

    Needless to say we needed a breather after this. We walked our blocks back down to the base of the mountain. Next, we did squats with our blocks up the mountain in the same ascending fashion:

    First line, one squat

    Second line, two squats

    Third line, three squats… all the way up.

    Time was running out so we walked our blocks back to their storing place and moseyed back over the mountain all the way to the pavillion.

    Circled up for count off, namorama, announcements, and prayer.

    Intense workout, good company.

    Appreciate the opportunity to lead.

    The AO is stocked with 12 blocks if anyone is interested in using them for any future Q’s!

  • D.B.B’s (Decline Bridge Burpees)

    Gentlemen,

    Today ‘twas my first Q since sometime earlier this year. Apparently having a 3rd child during a global pandemic can be a bit cumbersome, but fortunately I’m back in the proverbial saddle and back out in the gloom attending some beatdowns with the boys. To get things kicked off, we did a warmup:

    Warmup:

    • Side straddle hops – 25 in cadence
    • Mountain climbers – 25 in cadence
    • Windmills – 10 in slow cadence
    • Arm circles – 10 forward, 10 backward in cadence
    • Grass grabbers – 15 in cadence

    The Thang:

    Next, we mosey’d over to Wisner Mountain. At the base of the mountain, we partnered up and then we sprinted at 85% to the top of the bridge. Once at the top, we rotated some exercise as follows:

    • Dirkins – 25 count
    • Box cutters – 25 count
    • Low slow squats – 25 count

    Then, we mosey’d down the other side of the bride and did the following:

    • High/Middle/Low push ups – till arms got tired
    • 1 legged squats – 15 per leg
    • Calf raises – 25 cadence count
    • Dying cockroaches – 25 cadence count
    • LBC’s – 25 cadence count
    • Merkins using the bridge to hold up our feet – 25 in cadence

    After that, we hit another sprint at 85% back to the top of the bridge. Once at the top, we did D.B.B.’s (Decline Bridge Burpees) all the way down the back side of the bridge. At each new slab of concrete, we stopped and did a burpee. I obviously didn’t do a great job of counting the concrete slabs on my initial sprint up the bridge because I thought this would equate to around 15 burpees or so. But by the time we got to the bottom, I would estimate that we each did between 30-40 burpees on the way down the bridge. One theory on how my burpee estimate was so off is that on our first trip up the bridge, we were sprinting so fast that it was physically impossible for any human to accurately count the number of concrete slabs on the bridge. Tool was next to me while sprinting, so he may be able to verify if this was indeed the case.

    In any event, after finishing the burpees, we took a brief stretch break and then mosey’d back to the flag. Once there, we did the count-off, name-o-rama, announcements & prayer. We also had an FNG out in the gloom with us this day. Roots brought a pal of his out there named Jake. Jake was wearing a red shirt, and somehow or another someone ended up calling him Jake from State Farm at some point, so after a little banter we decided to name him ‘khakis’ referencing the fella named Jake who is wearing khakis in those State Farm commercials. Thanks for the opportunity to lead, guys. Felt great to get back out there and lead a beatdown again.  

  • Elvis Death Day Foundry

    Elvis Death Day Foundry

    43 Years since the passing of the King on August 16, 1977. Every year YHC plans a beatdown to honor Elvis Aaron Presley. This year is a couple of days late, but nevertheless it shall be done.

    W/U

    • SSH x 43
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang

    • Route 66 w/ Squats to the end of Roosevelt Mall – plank & wait
    • Mosey to the backside of NOMA for 5 Sunday Mornings (the anniversary of Elvis’ death was this past Sunday)
    • Recovery walk to the front side of NOMA for a Tabata Merkin Trilogy – Tabata including Merkins, Rocky Balboas, Derkins, Flutter Kicks, Irkins, Box Jumps) x 2
    • Circle up around the fountain for the “Lazy Q” – Another round of Tabata where each PAX calls out the next exercise.
    • Mosey back to the Flag – Mary & wait.

    Counterama, Namerama (welcome Mama’s Pride), Annoucments (register for Iron Pax), Intentions (Two different 36 y/o men who were called by the Sky Q to come home).

    Thank you for the opportunity to lead. SYITG

    Da Parish

  • Stomp #260 – Barefoot and Barechested

    Another 610 Stomp in the books…the 260th one to be exact-ish.  Strong showing with 14 PAX ready to run and test the limits of our middle-ages chassis.  This was the 3rd Summer Series 2-mile time trial, with several of us gunning to break our previous times, and perhaps set a new PAX record.     
    Started with a warmup mosey on a Palm Dr with a pitstop COP to make sure all cylinders were firing, then moseyed to the Festival Grounds track for a 2-mile timed run/race.  Times were as follows:


    High Rise 17:23

    Einstein 16:07

    Rudy 16:15

    Bongo 16:37

    Boo Boo 18:08

    Belloq 18:34 *ran barefoot! 

    Catfish 13:20 

    Kuch 16:00

    Snooze 18:54

    Screwtop 15:10

    Breadsticks 15:15

    Tool 16:44

    Sheetrock 13:45

    Saban 17:00-ish *modified/planked


    Mosey back to base via the “short route” after zero enthusiasm was directed towards the long route option.  Capped things off with LBC, Flutter Kicks, Dying Cockroach, followed by a minute of stretching and COT.   

     
    NMM:

    Good to see Sheetrock back in the gloom, running shirtless in case the ladies were out.  


    Very little traction could be gained for the rename of Catfish to Barracuda or some other fast swimming fish.   

    Saban ran, likely to defend his first-place title, even if it meant he could blow his third knee out. 


    Belloq continues to be a beast.  He ran barefoot again as he deals with an injury…most would take a few weeks off from running, but not this guy.  

    A new 2-mile record was set today, by over 1 minute.  T-claps to Catfish and Sheetrock for being the first to run sub-14:00 times! 


    T-claps to Kuch for the mid-workout EH on a fellow runner at the track.

       
    Einstein posted 2 days in a row!  Welcome and glad to have you in the mix.  


    Boo Boo posted despite an iffy knee.  Way to stay committed and always good to see some PAX from the western parts pop in from time to time. 

     
    Rudy implied that 20 flutter kicks were sufficient, no need to do 25 like everyone else.  YHC was glad to see the quarantine has not affected the rudyisms that we’ve all grown to enjoy.  

    Good stuff, great way to start the day. 
    -Tool 

  • “I walk everyday…is that considered a leg workout?”


    At 0530, 7? PAX gathered at the View. I wasn’t originally thinking “leg day” but it’s what happened.

    After the disclaimer we started our warm up: 20 self love, 15 overhead clap, 20 arm circles forward/back, 20 windmills, 15 low slow squats. Needless to say, legs weren’t stretched enough. 

    The Thang

    We moseyed towards the bridge to perform the double BLIMPS workout. 5 burpees at the start of the bridge, then walking lunges for 5 sections of the bridge, 5 burpees at the other side, more walking lunges for 5 sections of the bridge back to the start, From there the rep scheme increased 5 reps per workout. So 10 lunges, walking lunges for 5 sections of the bridge, 10 lunges, more walking lunges for 5 sections of the bridge back, 15 imperial walkers, walking lunges, 15 IW, walking lunges… you get it. 

    Once completed… I had to kill some more time.  Saban hit us with a 25 count as we walked to the levee. From there we performed 2 rounds of backwards bear crawl up the hill, 10 merkins, then 10 wall taps in a merkins position. One round with Bernie Sanders up the hill, 10 merkins, 10 wall taps. 

    Lastly, it’s beach season so we finished with abs. Hokie hit us with 20 Dying Cockroaches, Doordash with American Twist, FracSac with …? And Kenner Brah brought us home with Fredie Mercury’s 

    Back to the flag for COT. Happy Monday.

  • 2 Mile Time Trial #2 @The Stomp

    This week’s Stomp was another 2 mile time trial.  Back in June, we mixed up things a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey at a conversational pace to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and and a few other things to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  

    The PAX finished with the following times, several with improved times from the first TT:

    Bongo 15:39 (15:52 TT#1)

    High Rise 17:07 (17:12 TT#1)

    Colonel Mustard 15:45 (15:02 TT#1)

    Snooze 17:25 (18:00 TT#1)

    Rev Sox 14:37 

    Saban 14:30

    Tool 16:45 (16:58 TT#1)

    From here we moseyed the scenic route around the Big Lake to the front of NOMA where we reconvened for an Indian Run back to base, followed by a few minutes of stretching.

    T-claps to the PAX that improved their times, which was no easy feat given the temp and humidity.

    T-claps to Snooze for shaving 35 seconds off! 

    T-claps to Saban for breaking the top time from TT#1…hopefully that didn’t blow his knee out.

    T-claps to Rev Sox for setting his 2 mile PR.

    The 3rd (and last?) 2 mile time trial will be on Aug 18th.  Hope to SYITG. 

    Tool 

  • Gnarly Nutria Prep

    6 men arrived at City Park for a little beat down on the morning of the Gnarly Nutria. The prep work for the Gnarly Nutria was not to run, save the legs, plain and simple. The usual disclaimer and off we go. We moseyed to the track for the Thang.

    Warm-up COP: SSH x 20 IC, Hill-billies x 20 IC, Windmills x 10 IC, Grass grabbers x 10 IC, Arm circles 10 forwards 10 backwards, MC x 20 IC.

    COP #1:

    Merkins x 20 IC, Shoulder taps x 20 IC, Low slow squats x 20 IC, Lunges x 20 IC, LBC’s x 20 IC, Left leg cross-over merkins x 10 IC, Flutter kicks x 20 IC, Right leg cross-over merkins x 10 IC, Side lunges x 20 IC, Crunchy frog x 10 IC

    Run One Lap

    COP #2:

    Plankorama x 15 IC (High plank, right arm, backwards, left arm, mission impossible), Superman I Y T’s x 15 IC, Hello dolly x 20 IC, Rosalita x 20 IC,  Bird Dogs x 20 IC

    Run One Lap

    COP #3:

    Merkins x 10 IC, Low slow squats x 10 IC, Left leg cross-over merkins x 10 IC, Lunges x 15 IC, Right leg cross-over merkins x 10 IC

    Then right into some Mary: LBCs x 20 IC, J-Lo x 20 IC, Reverse crunches x 20 IC, Dying cockroach x 20 IC, Russian twists x 20 IC, Freddie Mercury x 20 IC.

    Count-off, name-o-rama, announcements, intentions, and a prayer. See you at the GN. Thanks for letting me lead.