“Who wants the Q?” More like “who wants to write the back blast?” I guess since High Rise fart sacked, I’ll do it. How about some new scenery?
Run down Marconi/Orleans to Moss/Jeff Davis and proceed to Canal. Turn around and return the traditional route (hey! we found Tool!).
The entire Pax kept a common pace which made for great F2. Milage was right around 3.75.
Thank you for the opportunity to lead,
Da Parish.
Another 610 Stomp in the books. According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot. T-claps to all for keeping The Stomp going strong!
Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown. Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance. This week we opted to mix it up the running 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 to the Festival Grounds track near The Foundry. Next a quick COP with IP, WM, and PP to make sure everyone was good and loose. Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles. T-claps to Mahatma for stomping on the pedal…that dude is a beast!
The PAX finished with the following times:
Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??
From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind. High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching.
Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed. We’ll do it again, once in July and August.
T-claps to the banged up PAX for still posting and getting in a beatdown.
T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.
T-claps to Snooze who has become a regular the past few weeks.
T-claps to all ten PAX who seemed to all push hard on the two mile run.
COT to cap things off.
Tool
Mondays have recently been turned into an all cinder block beatdown with no running, which is exciting news for a few of our banged up PAX. I took it upon myself to Q a block workout for the first time to challenge myself. Disclaimer/warning was given and off we stayed put for some warm up.
Warm Up:
Tha Thang Part 1:
Flora 1-2-3: Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit). 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
This took a lot shorter time than I anticipated but thankfully I had more fun in store.
Tha Thang Part 2:
Block Webbs: A Jack Webb using a concrete block incline merkin & a block press instead of an air press.
As I’m typing this I failed to catch the instruction to do an inclined merkin so we did regular merkins instead. After 5 rounds YHC needed a rest. I had the full intention of making it to 10 rounds so we started up again. However YHC’s arms were shot and I stopped the misery at 8 rounds.
Tha Thang Part 3:
Butkus: 1 minute step ups on cement planters for each leg with 30 sec rest between rounds. 2 round performed with each leg.
Tha Thang Part 4:
Lagniappe: Biceps curls and overhead triceps extensions 2 sets x 20 reps each using cinderblock.
Supine chest press with cinderblock 2 sets x 20 reps. Sandwiched in between was a set of 15 reps of supine arm raises with cinderblock.
5 minutes of round robin mary were performed.
Count off, name-o-rama, announcements, intentions, physically distanced COT.
“It is in your hands to create a better world for all who live in it.” ~ Nelson Mandela
Eight PAX made their way to City Park on Monday morning start the week off right. Good to see some transfer students from other AO’s. It was week #2 for Swole Fest which has been heavy on the upper body block exercises in an effort to give the guns some much needed loving. The plan included trying a few different things and giving a nod to many things recently brought to light regarding injustices and inequalities.
We strive to not infuse politics or certain hot button topics in F3, and YHC aimed to make sure he didn’t bend these guidelines on Monday. On the heels of some powerful backblasts, messages, and workouts shared by PAX regarding recent happenings in the community, YHC felt we should try to keep the ball rolling in the right direction. Seemed as though it would be fitting to have a theme for the workout…“Walk The Walk”….striving to be a H.I.M. (High Impact Man)….doing, not just saying…being proactive vs reactive…less talk, more walk….and pushing for what we believe is right. Here’s what we did:
“This is F3. I’m not a professional trainer, nor a professional motivation speaker…bear with me on this, I’ll try to give us some food for though to stew on this week. Grab your block and let’s get started.”
Warmup: The usual stuff including IP, SSH, AC, WM, and a few more. Then a demonstration with group collaboration on the form for some of the planned block exercises, to include block swings x5, thrusters x5, and bent over rows.
The Thang: A Northshore inspired circuit that included 5 timed rounds, adding in some “marching” to different locations between rounds. 10-20 reps first min, 10-20 reps second min, 1 min AYG AMRAP…aka High Impact Minute, quick breather, then a 2-3 min march holding the block overhead or out, similar to a protest sign, and keeping to yourself what you are marching for…someone or something that you feel should change and/or could use your help.
Quick quote before we start….“A life is not important except in the impact it has on other lives.” Jackie Robinson
Round 1: Block Swings, Block Swings, Burpees AMRAP, breather, “Walk The Walk” w/block overhead/out. T-claps to SOGO (and others?) for 20+ Burpees in a min. On the march, several of us noted that it was good to see the protest that was 2 days prior right there in City Park went off without a hitch and remained peaceful…no ruckus as some anticipated…T-claps to those whose kept it cool.
Round 2: Thrusters, Thrusters, Curls AMRAP, breather, “Walk The Walk” w/block overhead/out, with some good mumblechatter along the way….and some grunts and grumbling aimed towards the blocks.
Round 3: This stop was in front of NOMA where we discussed the museum’s namesake, who was a HIM of his time. YHC pulled out a cheat sheet with some notes on Isaac Delgado’s legacy: “Immigrating from Jamaica in the 1850s, Isaac Delgado would make a fortune in the sugar and molasses business. He would repay the city with a surgical center at Charity Hospital and an art museum in City Park that began as the Delgado Museum of Art, but which is now NOMA. His will established his most enduring legacy, a trade school for boys that opened in 1921 that later evolved in Delgado Comm college. The quote: “The problem of city life is not its streets, its tenements or its gain, but what is to become of its boys. Give them a chance and a fair chance, and if the boys turn out right, the city will be right and so will all connected with it.” — Isaac Delgado, on the importance of early education. We then knocked out Block Swings, Block Swings, Bent Over Rows AMRAP, breather, “Walk The Walk” w/block overhead/out
Round 4: Thrusters, Thrusters, Merkins AMRAP, breather, “Walk The Walk” w/block out and pump out some Curls as we headed back to base camp located in the LCM parking lot.
Round 5: Before our last set, we took in another thought nugget from a former Saints favorite…”I’m hopeful, because I know that while we still have race issues in America, we enjoy a much different normal than those of our parents and grandparents. I see it in my personal relationships with teammates, friends and mentors. And it’s a beautiful thing.” -Benjamin Watson. Then on to Block Swings, Block Swings, Flutter Kicks AMRAP while holding block over chest….time’s up!
COT included one last quote:
“Commit yourself to the noble struggle for equal rights. You will make a greater person of yourself, a greater nation of your country, and a finer world to live in.” ~ Dr. Martin Luther King Jr.
T-claps to the PAX for pushing hard, and to those battling injuries that still posted. Thanks for the opportunity to lead and for allowing me to throw in some unorthodox stuff to the workout.
Let’s continue to listen to those impacted by inequalities and see what we can do (or continue to do) to make things better….and be high impact men.
Tool
High Rise coined the term Flannel Friday during Covid for Friday City Park workouts with 90’s grunge tunes. We kept the theme going today at NOMA. Today was a simple Tabata theme with no running. We have many F3 brothers recovering from leg injuries at City Park. The disclaimer was given reminding of physical distancing and off we go.
A slow mosey around NOMA and the warm-up COP: SSH x 20 IC, IW x 20 IC, Grass grabbers x 10 IC, Windmills x 10 IC, Arm circles 10 forwards 10 backwards, Michael Phelps x 10 IC.
The Thang: Tabata at the NOMA fountain. 10 stations, 10 exercises, 45 seconds of exercise, 15 seconds rest. 3 rounds. 2 minutes of rest in-between with Mary.
The exercises: Broad jump up steps, Dips, Mountain-climbers, Shoulder press with cinder block, Parker-peters, Power-ups, Shoulder taps, Burpees, Curls with 20# dumbbells, Merkins.
The tunes: 90’s grunge and rap.
3 minute cool-down with stretching. COT: name-o-rama, intentions, and a prayer. The work-out was reminiscent of a JV leap-year beat down on leap-day where JV led 29 exercises in one spot without ever leaving the circle. Beautiful. Thanks for letting me lead.
Walleye
Ten PAX posted in City Park to get their Wednesday off to a good start. On the heels of Memorial Day, YHC thought it would be fitting to incorporate a Hero WOD, especially for those of us that missed The Murph days before. Here’s what went down:
Mosey to the practice track for a quick warmup consisting of SSH, IPW, WM, and AC. Then YHC filled the crew in on who Loredo was:
The Thang: Loredo WOD, push hard, AYG, check your time at the end, boomer friendly tunes played for added motivation.
All PAX finished in the 20-something minute range, a few times were estimated:
Saban 21:00, Walleye, 23:08, Tool 26:29, Bogey 24:05, Kuch 24:44, Beignet 25-ish, Full Nelson 25-ish, High Rise 23:35, The Undertaker 25:30, Belloq 22:50
We did some round robin Mary until all PAX finished, then a few more rounds for the female onlookers, who mumbled something along the lines of “where’s that handsome guy named Sheetrock?”
Capped things off with 4 minutes of Plankorama, with first 2 min in silence to pay a little more homage to Staff Sargent Loredo and our fallen soldiers.
COT and prayer.
Thanks for the opportunity to lead.
Tool
The Q Sheet has been updated and there is plenty of room to Q Okwata. Join us at the “Wide Water”. Today we reminisced on some of the “Best Of’s” to ever grace the Lakefront Sunrise.
W/U
The Thang(s)
Couterama, Namerama, Naming of the FNG (another Chalmation!), COT
Thank you for the opportunity to lead,
Da Parish
Due to all the recent changes that have taken place as a result of Covid-19, I figured what’s one more change, right? F3 has proven, if nothing else, to be very flexible with modifications to AOs and exercises. So instead of meeting at our newly baptized Monday AO in front of the Children’s Museum, I opted to meet at the House of Pain steps away from our usual Okwata AO. Tool (and some others) had previously installed 3 pull up bars so I figured with all the playgrounds still roped off this would be a good place to perform our Murph.
6 PAX met at the HoP, instructions were given for The Murph, timer was started, and off we went. For our 1 mile loop we simply ran along the lakefront/sidewalk towards Canal, U-turned to head back towards the pumping station, and then U-turned back towards the HoP. 100 pull-ups, 200 Merkins, and 300 squats were done. Then run another mile. In the midst of our exercises Gideon decided to join us for a few rounds during his morning run. And there was even a drive-by appearance by Hawgcycle and Rev Sox during their morning run.
Final times:
After resting for a few minutes and drinking some water to hydrate (thanks Sogo), COT was done where we took time to remember those lost in the line of duty. Never forget!
14 PAX posted for the Chamber on Monday, March 9 for a mostly perfect morning, little cool, little humid, mostly great anyway. YHC was born 40 years ago on Sunday, March 8, but was otherwise engaged on that day with a 10-year-old girls soccer tournament, so the celebration was moved to Monday.
The plan was simple: cram in a decent workout and leave enough time for a quick ultimate frisbee match at the end. But Kuch, it’s dark, did you forget about daylight savings time? How are we going to see a damn frisbee? This is going to be the worst game ever. Why do you have such terrible ideas?
Well, dear reader, never fear. I planned ahead:
But first, the workout:
Quick lap around the parking lot right into
Next, a quick tribute to 40. 40 burpees, 10 per minute, OYO. So you can take 6 seconds per burpee and do 40 slowly, or you can do 10 quickly and use the remaining 30 or so seconds to rest. Your call.
Next, we hit the tires for a preview of the Ultimate Frisbee match. We separated into 2 groups of 7, each person gets 3 flips in, and sprints to the second tree and back while the next person is flipping and so on. Team Small Tire claimed more flips; Team Manly Tire claimed more, uh, manliness. After a few rounds of each, quick Indian run to the parking lot and back.
And finally, it was time for the Ultimate Frisbee Showdown. I’d like to say Team Manly Tire dominated, but due to about 30 dropped frisbees on the goal line, the game ended in a 3-3 draw. Some on team Small Tire suggested the referee (YHC, also a member of Team Manly Tire) might have been biased and ruled Saban out of bounds when he really scored a TD, but unfortunately for Team Small Tire, those complaints were summarily overruled. A last second score sealed the tie.
COT, Name-o-rama, and prayers of thanks for good health and for comfort and grace for those of us waging our own private battles. I know I’m healthier at 40 than I was at 30, and I know that’s because of F3, so as always, I’m truly thankful for all of you who push me to be better. – Kuch
Run for 6 minutes ~ Stop for 10 pushups… Run 2nd 6 minutes ~ Stop for 10 pushups~~~ Turn around and repeat on way back to practice track ~~ 40 pushups for Kuch’s 40th birthday but he was in the office working early for a big deposition so he didn’t even know.
Run hard 100m, Jog 300 meters… stop and do 10 push ups ~ Run 200, jog 200, 10 more push ups… run 300, jog 100, 10 more push ups… run 400 and do 10 more push ups…. ~~ that’s 40 pushups for Kuch’s 40th birthday but he was in the office working early for a big deposition so he didn’t even know.
Run 800, 10 push ups… run 1200, 10 pushups, run 1600, 10 push ups, run 200 with 10 more pushups
