F3 New Orleans

Tag: Saban

  • All Hallow’s Eve – from Charmin

    KB and YHC pulled up at a little before 5:20 to see a herd of runners running away from the proverbial flag and all of their cars taking up valuable parking space. The days of a Lakeview Clown Car were apparently over.

    With just KB, Vagabond, and YHC at the flag at the start time we felt a rumbling, before we knew it, the herd had surrounded us. It felt like a reenactment of the Mufasa Death scene in the 1994 classic, The Lion King. Before we realized what had happened Vagabond was taken away and the herd had left.

    KB was nursing a sore ankle and not to leave a fellow pax behind, we went to his car to lift some heavy things. Turns out, the heavy things included, but is not limited to:

    a bike
    a 80 lb sandbag
    20 lbs of laundry (unsure if clean or not)
    a 65 lb kettlebell
    a 15 lb ruck weight (this was found in the pocket of said laundry)
    and some manner of creature that I dare not describe.

    After lifting some of the weights around, Triple showed up; apparently he sensed the dirty laundry.

    Nearing the end of our weight lifting session, we could hear the lackadaisical languishing of the runner herd; apparently they could start 10-15 minutes before hand, but could run all the way to 6:15.

    We ended up with 16 Pax including Vagabond who reappeared unharmed (or rather no worse off than before)

    COT involved some education on today’s festivities originally being called All Hallow’s Eve referencing All Saint Day tomorrow and continuing on to All Soul’s Day the day after.

  • You Can’t Ignore The H8! – from Hawgcycle

    You cannot ignore the H8! We tried. There was no H8! in April. Honestly, I forgot all about it. I guess I tried to push the H8! way down deep, but it never went away. The last few months have shown me that the H8! is always there. I can’t ignore it. I have to deal with it.

    The Thang:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point, you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins…burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.
    The goal is to complete 8 laps in 40 minutes. According to MapMyRun, each loop is approximately 0.4 miles. Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP in 40 minutes.

    NMM

    • This was a full compliance hate – Strict 40 minute time limit, running on the sidewalk, no corner cutting, and bear crawling the entire length of the neutral ground.
    • We had 12 guys attempt the H8! Today. That’s a good turnout. T-claps to The Architect, High Rise, Mahatma, Mayhem, Pinewood, Mr. Rodgers, Rudy, Smooth, SOGO, Thighs, and Triple Shift for choosing to do hard things.
    • Was Mr. Rodgers brazen enough to attempt the H8! in a weighted vest?
    • A special shout out to High Rise and Mayhem for resisting the pull of the LVCC and their Temple of the Ole Man River. Members of the temple are devoted to a Chatbot they call Coach Greg. I was hoping a few more members would be willing to choose to battle the H8! Especially without their High Priestess Kuch and his Eunuch Glitter Balls in attendance. Unfortunately, the devotion of the following was too strong for them to waiver from the Supreme Chatbot’s commands. Bongo, El Guapo, Jesus Juice, Mama’s Pride, Saban, Sandberg, and Thumbwar sacrificed their manhood in sacred devotion to Coach Gregg this morning with a 45-minute easy run ritual.
    • Three completed all 8 laps today: Smooth, YHC, and The Architect.
    • Smooth went back out for lap 9 and was about 5 seconds short of finishing the running portion of the lap.
    • If you have ever helped with a Youth Run Nola event, you will know that the kids take off in a sprint when the gun goes off. They do not know the difference between a 100-meter dash and a 3-mile run. I’m guessing Pinewood is a YRN alum.
    • There were a few guys that finished the eight laps in just over 40 minutes. They are prime to get all eight in April.
    • Speaking of April, we now have 6 months to prepare. Let’s keep pushing each other to stay disciplined and continue accelerating.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Return of the Forty – from Rudy

    Been a long while since I’ve been to Okwata, let alone Q’d it. Thanks to Pinewood, the AO is enjoying a resurgence in popularity – nice work! The time was right to (re-)introduce the PAX to the 40 (originally inspired by “40” by U2). I did publish ahead of time, so the pansy lakeview group that was worried about wet shoes would have the opportunity to stay home. Not my fault that Jesus Juice didn’t read slack.

    Forgot the disclaimer, then off to the top of the levee for a quick warmup, giving Hawg a few extra minutes to show up.

    The Thang: The 40

    10 exercises. Each one is 4 sets, alternating side of the levee. Each set is 10 reps.

    40 trips over the levee. 40 reps of each exercise. 40 total sets. You get the idea.

    * Merkins
    * BBSU
    * Squats
    * Carolina Dry Docks
    * Dr. W
    * Lunges
    * Floyd Mayweather
    * American Hammer
    * Monkey Humpers
    * Burpees

    Back to the flag a few mins late for COT

    Random Thoughts:

    Great to see 15 Pax in the gloom!!

    Dr. W: took a few tries to get the cadence right. Definitely a crowd favorite!

    Monkey Humpers followed by a run over the levee. Quads feel that.

    High Rise is amazing. 45 minutes of continuous talk about work with Ya Mom And ‘Dem. YMAD didn’t say a word. Just let High Rise keep talking.

    Pinewood correctly predicted the grand finale – Burpees! And he’d never done this before.

    Taco (or Tacos, or Taci?) — great to have a 2.0 in the gloom with us!

    Thank you, Kuch, for not letting The Juice know what was in store until it was too late for him to back out.

    Music selection was heavily, and I mean HEAVILY, critiqued. But who knew there were so many “40” songs.

    Notable in their absence were Triple Shift and Snooze.

  • Slam Ball Space Invaders – from Squints

    Mosey on over to the Mardi Gras Fountain.
    Warmups:
    • SSH x 20
    • Grass Grabbers x 10
    • Abe Vigodas x 10
    • High Knees Across the Lot
    • Arm Circles Forward x 10
    • Arm Circles Reverse x 10
    • Seal Claps x 10
    • Overhead Claps x 10
    • Side Steps Across the Lot
    • Mountain Climbers x 10
    • Shoulder Taps x 10

    Thang #1: A Game of Space Invaders with the Slam Ball
    In front of the Mardi Gras Fountain, the invaders lined up in formation, ready to battle the space debris with their trusty 50lbs slam balls. The game kicked off with a stellar challenge—2 reps per maneuver for Round 1:
    • 2 WW3 Situps (rest of the PAX doing big boy situps)
    • 2 Overhead Slam Ball Squats (rest of the PAX doing squats)
    • 2 Slam Ball Burpees (rest of the PAX doing burpees)
    • 2 Slam Ball American Hammers (rest of the PAX doing American Hammers)
    • 2 Slam Ball Lunges (rest of the PAX doing lunges)
    As the clock ticked down, Round 2 initiated, intensifying with a rep count of 4 for the same exercises.
    Since no one was eliminated from the game this week, we’ll continue the challenge next time with Round 5, ramping up to a rep count of 10.

    Thang #2: Slam Ball Tosses Around the Fountain
    In this exercise, the timer was set for one PAX member to toss the slam ball around the fountain for ¼ of the distance and sprint the remaining ¾.
    The exercises for the rest of the PAX included:
    • Incline Merkins
    • Resting Chair with Shoulder Press
    • Y’s
    • Rotator Cuff Side Planks

    Mosey back to the flag for the COT. Thank you to all for coming out this morning in the gloom!

  • 08.08 crazy 8’s – from Hokie

    13 Pax saw Old Hlory blowing in the wind… 10 old NOLA souls, Tacos (age 15) and two downrange (Cray Fish & Wood Rider)

    After disclaimer we started to the bottom of Canal with YHC starting the mosey with a prelude of the workout

    NOLA
    Aug 8th – Crazy 8’s – 8 reps each
    1. Shoulder Taps
    2. Star Toe Taps
    3. Jump Squats
    4. Honest Merkins
    5. Burpee’s
    6. Plank Jacks
    7. SSH
    8. 8 count body builder

    start on Lakefront Landry side with 8 Shoulder Taps
    Bernie up hill
    8 Star Toe Taps
    bear crawl across
    8 Jump Squats
    run down levy
    8 honest merkins
    lunge across
    8 burpees
    run up hill
    8 plank jacks
    crawl bear toward Mardi Fountain
    8 SSH
    Bernie down toward lake
    8 Eight Count body builder
    backwards lunge toward Landry’s

    Rinse n repeat

    At approx 0600 we made our way to the Lakefront to take in the view with one minute each of step ups & derkins

    mosey back to the flag for two minutes of stretching

  • The Return of Cheese Steak – from Squints

    SSH x 20
    Slow Abe Vigodas x 10
    High Knees Across the Lot
    Imperial Walkers x 10
    Hillbillies x 10
    Side Steps Across the Lot
    Arm Circle Forwards x 10
    Arm Circle Backwards x 10
    Seal Claps x 10
    Butt Kicks Across the Lot
    Peter Parkers x 10
    Shoulder Taps x 10
    Monkey Humpers x 10
    Bear Crawl Across the Lot
    Mosey Around the Statue

    Tabata Thang #1
    1. World War 3 Sit Up
    2. Skull Crushers
    3. Handstand Around the World
    4. Curls

    Tabata Thang #2
    1. Burpee with Coupon
    2. Wife Pleaser with Coupon
    3. Single Arm Kettle Bell Swing
    4. Reverse Snow Angel

    Tabata Thang #3
    1. Dips
    2. Cinder Block Step Ups
    3. Incline Merkin Rotating Hands on Coupon
    4. Gas Pumpers

    Round of Mary
    1. V Sit Up
    2. Penguins
    3. (Insert Saban Exercise)
    4. Wife Pleaser
    5. American Hammers

    COT: Count-A-Rama, Name-A-Rama, Announcements, Intentions, Sweaty Ball of Man

    Have a Great Week, HIMs!

  • Blazing 80 Degrees of Swolefest – from Squints

    The temperature on the dashboard said 80 degrees as I pulled up to Swolefest today. I’m going to take the car in later today to have that checked out.

    Warmarama started with a mosey over to the Foundry.
    SSH x 15
    Grass Grabbers x 10
    Windmills x 10
    Mountain Climbers x 10
    Shoulder Taps x 10
    Arm Circles F & B x 10
    Overhead Claps x 10
    Pull Ups x 5
    Dips x 20
    LBCs x 30

    Mosey Back to Children’s Museum

    The Thang was timed by a PAX member thrusting a 50lb slam ball across the Children’s Museum walkway, while everyone else:

    Bench
    Skull Crusher
    Curls
    Squats with Cinder Block
    Cinder Block Burpees
    American Hammer w/Cindy
    Rows
    Cinder Block Swing
    Heavy Freddie
    Heavy Step Ups

    Finished up at 6:15.

    COT: Count-A-Rama, Name-A-Rama, announcements and prayers.

  • One foot forward – from Shorty

    "There are two primary choices in life: to accept conditions as they exist, or accept the responsibiity for changing them." – Dr. Denis Waitley

    YHC has been choosing the former when it comes to the gloom. Mainly due to not prioritizing sleep early enough at night and living within a 24hr day cycle…anyone know where I can get a longer day? It's difficult for everyone to manage life within the time we are given. Since we cannot change the time variable, all that's left are the choices we make within the day. These choices are rooted within intentionality, and the choices you make create your reality for you and those around you. Therefore, whatever you do, be intentional with your time each day. 

    To work on intentionality, I think it's important to have a tool in your workshop like F3. Something that is always there for you to choose. A F3 workout provides a platform for us men to make this choice every day…and I'm grateful for that.

    The Beatdown:

    Two parts today:

    1. Run out the Bayou Route for 15 min OYO; retrace your steps back and meet at the track
    2. VO2 Max Work:
      • 2min – Run at a difficult pace; note your destination marker
      • 2min – Recovery back to start
      • OYO – Run at moderate pace to your destination marker
      • 2min – Recovery back to start
      • 2min – Run at a difficult pace to beat your original destination marker
      • OYO – Mosey back to the flag

    COT:

    Ended with name-o-rama; announcements, prayer….due to 6yrs of buffering, YHC forgot the count-off (Tclaps to Amnesty for keeping me honest).

    Mumblechatter:

    Run Cajun Run: https://www.runcajunrun.com/

    • Just sign up…we can figure out teams later.

    Here's to being more intentional and choosing the later! 

    -Shorty