F3 New Orleans

Tag: Scantron

  • St. Joseph’s Day Run – from Charmin

    YHC took the day off of work since it was the Feast Day of St. Joseph (Jesus’s foster father). Posting in the gloom, YHC did not plan on being the Q, but this tends to happen on Running days, where everyone ends up doing their own thing.

    With Knotters going backwards, and runners going forward, it wasn’t long before YHC was approached by what appeared to be a Mummy, but ended up being someone looking to cause a little Mayhem.

    Speaking of Mayhem, the Chaos Monkey himself was in rare form, although no one is quite sure what he was doing.

    Having enough of this, and curious as to what the Knotters were doing, YHC walked over to see that Scantron and Triple were doing one thing and Rou was doing something else. Not surprised by this, YHC decided to follow Scantron’s lead.

    We all ended up back at the proverbial shovel flag to end in a COT.

    Prayers were lifted up, and the intercession of St. Joseph was asked to help us all become better men and men who search for the heart of Jesus.

  • 80s Music and Burpees – from Rudy

    twas going to be a slopping post-rain morning in Pontiff, so YHC decided we’d head straight to the Pavillion. After saying good bye to our walkers and KoTers, the 8 PAX grabbed a rock and moseyed.

    Bogey and Fast Tax in particular seemed to enjoy a collection of 70s and 80s tunes. So we’ll use that as the Sound Track for Tabata.

    10 sets, 45 seconds on 15 second off. 4 Arms, 4 Abs, 2 Legs.

    Then head to the parking lot for 25 yd out-and-back sprint, 5 burpees then SSH for the 6. Repeat x4.

    Back to the Pavillion to repeat a round of Tabata. Then back to the Parking lot to repeat the burpee sprints.

    Back to the flag, via the Rock Pile sending our implements into splash-down mode in the swamp.

    At the flag, many prayers for health and comfort to those who are sick and suffering.

  • Do Hard Things or KnOT – from Hawgcycle

    I stole the title from Mayhem. It’s too good not to use.

    The overarching lesson of the book Do Hard Things is that toughness is not created by mercilessly driving someone past their limitations. That’s the old-school way of thinking about toughness. Think Bear Bryant’s Junction Boys or any Indiana Hoosier Basketball team under Bobby Knight. But science shows that people must be given some level of control over their situation to develop true toughness. The theory being that if everything you ever do is for a dictator, then when faced with a tough situation, you will likely give up in the absence of the dictator.

    Tuesdays at Pontiff are not the typical F3 workout. Pai Gow takes the Q for almost all of them and he prescribes the sprint workout for the day. The pax has no control over designing the workout. That is always done by Pai Gow. However, he is far from a dictator. He gives instruction and goals for completing the workout, but leaves the rest up to the Pax as to how they want to complete the workout.

    Today PVC, Two Yutes and I were faced with a Pai Gow – less workout. We started with a slow one mile jog. At the end of our warm-up we had a decision to make. Do we continue to take it easy and slow jog the rest of the workout or do we borrow one of the sprint workouts that Pai Gow has given us in the past and push ourselves? Suddenly the most recent chapter of Do Hard Things started to make sense. The temptation to slow jog the rest of the workout was there, and had we been beaten down souls every Tuesday, we might have taken the opportunity to take a Tuesday off. But we are not beaten down souls. Our pre-fontal cortexes are fully engaged and they encouraged us to do the hard thing:

    The Thang:

    One Mile warm-up. Sprint a 100, 200, 300 and 400 with a 100m recovery between each. Finish with a 400m recovery lap. Then repeat the entire set. We did 3 sets and covered about 4.5 miles.

    Meanwhile Tenderloin did his own thing on the track, while Scantron dictated the KnOT workout to Rougarou. Does Rougarou have any control? Is he building toughness or just hatred for Scantron? Only Roug knows.

    Things we learned:

    • Mosquitos eat bitcoin
    • More NHL players are born in January than any other month.
    • Dentists open at 7:00 am

  • 9 to the Left is 2 to the Right – from Hawgcycle

    Warm-Up:
    Moseyed to the t-ball field by the tracks. SSH x 20; IW x 20; LSS x 20; Tempo Merkins x 15; Windmills x 10; Jack Web to 10 (2:1 Air Press:Merkin)
    The Thang:
    We ran back to the rock pile to pick a rock and then returned to the t-ball field. We circled up and did a Rock Stack. We paused between each set of exercises to share the number of children each man has. Once we finished that we shared their names.
    • Man Makers x 5;
    • Man Makers x 5; Presses x 10
    • Man Makers x 5; Presses x 10; Squats x 15
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20; Rows x 25
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20; Rows x 25; Bench Press x 30
    We returned our rocks to the pile and finished with some Mary before Horses to the Stable back to the flag: LBC x 20; LBT x 20; Crunchy Frog x 15
    What we learned:
    • Hand Grenada named his kids Davis and Beauregard. Beauregard is a girl.
    • The Wedding Planner is a virile man (but we already knew that).
    • The most popular names among the pax kids were Colin, Christian, Colleen, Carrie, and Caligula
    • Mahatma and Boge named their kids the exact same thing
    • The Architect has never uttered a two-syllable word
    • Rudy originally told us he had three kids. When it came his turn to name them he only named two. He had originally miscounted.

  • A little this, a little that – from Kenna Brah

    It was wet and lonely, but 3 pugnacious HIMs decided acceleration was in order, so they made the best of it.

    Scantron did KOT
    Mamby and KB opened with stretches and proceeded with a series of bodyweight strength and stretches in rotation, all without much planning.
    We used sandbags and a weighted ruck sack
    10 Reps Each
    Sumo squats
    Overhead Press
    Curls
    TriCep Extensions
    Regular squats

    Yoga break and repeat above till we were done

  • Wally Run…Ruck…KnOT is BACK Baby! – from Bolt

    Disclaimer given as 10 pax gathered in the gloom with an 11th joining ruckers on the backside for a record Wally Run attendance in a while. Two pax new to the Th ruck (Thumb War and Mayhem) plus the return of Mambi/Pai Gow’s appearance on the run. All pax returning at 6:15—COT.

  • 3 Stations – from Pool Boy

    5:30 Disclaimer given and we head to the parking lot between the Pavilion and the Senior Center.

    Warmups consisting of:
    SSH
    Abe Vigoda’s
    Cement Grabbers
    Arm Circles
    Toy Soldiers
    Imperial Walkers
    Mountain Climbers

    Thang
    With the help of my 12 year son the night before, rocks already at our location.

    Partner up
    3 stations – Rotate after 10 mins.
    Station 1
    Rifle carry from Pavilion to speed bump while partner does squats
    Station 2
    Lunge walk to senior center;partner curls
    Station 3
    Jump rope; partner runs to entrance stop sign

    Mary back at the flag.
    COT

  • 4 Pavilions – from Pool Boy

    Arriving at 5:15 in the gloom to a beautiful morning, it was go time!

    With the intro at 5:30, we moseyed over by the rock pile.
    Warmups:
    SSH
    Slow Abe Vigodas
    Grass Grabbers
    Burpees
    Imperial Walkers
    Arm Circles
    Low Slow squats
    Mountain climbers
    Slow merkins

    The Thang
    Grab a rock and head to pavillion by the dog park
    5 burpees
    15x left leg step up, 15x right leg step up
    20 dips
    25 curls
    Head to 2nd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    Head to 3rd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press
    4th pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press( Did not complete all; ran out of time)
    40 LBC’s)Did not complete all; ran out of time)

    COT

  • Team RCR has a First & 10 – from Mayhem

    Mahatma had a work commitment, so YHC stepped up to Q. Not much was preplanned…

    YHC arrived early concerned about the gate being locked due to track starting. Lo and behold, the fear became reality. Flag was planted and brainstorming commenced. Jogged to the east side of the track and setup 10 cones each 10 yards apart in the road.

    Rudy arrived from the gloom after logging some RCR miles to round out the group at 7 PAX. 5:30 disclaimer and off we went… in two different directions…

    Theme: no rocks even though it was Rock City, more running than usual for RCR, and finish with a challenge at the cones.

    Mosey around the locked track and enter by the bleachers.
    Warmarama: AV, GG, MMP, PPP, MC
    In Mahatma fashion, jogged the bleachers from end to end, up and down 6 spots, 5 burpees, return, up and down 6 spots, 5 burpees

    Mosey a few hundred meters, pit stop. 15 honest(?) merkins IC, hand release merkin + should taps.

    Mosey a few hundred meters, pit stop at the pavilion by the hill. Back-to-back-to-back without a break. 15 right leg step-ups, 15 left leg step-ups, 15 dips IC.

    Mosey a few hundred meters, pit stop in the light. 15 bobby hurleys, run to the bleachers and back, 15 2-is-1 bonnie blairs, run to the bleachers and back, 15 IW 2-is-1, run to the bleachers and back, OYO.

    Mosey a few hundred meters, pit stop on the stairs at the back press box. Calf raises, right leg-only calf raises, left leg-only calf raises.

    Mosey a few hundred yards to cone #1 for First and 10.
    At first cone, 1 burpee + 10 merkins. Sprint to the last cone (90 yards), recover jog back to second cone. 2 burpees + 9 merkins. Sprint to last cone (80 yards), recover jog back to third cone, etc. Totals 55 burpees, 55 merkins, 9 sprints and 9 recovery jogs followed by a little bit of Mary for some.

    Mosey back the long way to the flag for 6:14pm arrival and COT to commence. Team KnOTs was performing a shockingly slow mosey back on the main track.

    Counterama
    Namerama

    Announcements- City Pork 2/24
    07:00 – Run #1
    08:00 – Run #2
    09:00 – Run #3 with Youth Run NOLA
    10:00 – Run #4
    11:00 – Run #5
    12:00 – Run #6

    Intentions- Scantron’s nephew and Vagabond’s co-worker

    Thankful for the opportunity to lead.
    Thanks Rudy for skipping your run to attend your first bootcamp-style beat down in February.

    SYITG!

  • The Mini Cooper – from Triple Shift

    As we are in the month of February for Run Cajun Run, I needed to get some miles and was planning on doing the Cooper. What is the Cooper you may ask? Well, it is a routine where you perform 10 burpees, 10 squats, and 10 merkins then run around the 400-meter track. After completing the lap, you perform 9 of each exercise then run a lap. Continue on your way down until you get to 1 rep of each exercise then finish up with a final 400-meter run.
    Because the track was underwater from JP’s effort to save the old Metairie neighborhood from flooding on Saturday night, it was still a sloppy mess, so I had to improvise. Sudden Change!

    With the steady drizzle, 50 degree temperatur, and heavy 20+ mph north wind, the track was out of the question so after I gave my disclaimer to the hearty few, we ran to the backside of the gym where the KOT gang resides under the large covered area.

    Warmarma – 10 Low Slow Squats IC, 10 slow imperial walkers (saw a great deal of balance issues) IC, 10 Lunge around the clock IC, 10 forward arm circles x IC, 10 Self Love IC, 10 reverse arm circles x 10, and finished with 10 burpees IC.

    The Thang – I gave the instructions of 10 burpees, 10 lunges each leg, 10 no cheat merkins, and 10 WW2 Sit-ups then run around the gym which is approximately 180-200 meters. After that round, each exercise will decrease by one rep followed by a lap around the gym. We picked up the six and then headed back to the start with a prisoner (arm up while running) Indian run.

    COT – Countoff, Namerama, and closed out with a prayer for Torque’s mom who passed away suddenly, my mom’s memory loss, and kids that are struggling with their identity. As always, I sent a petition to the Creator to help us be better fathers, husbands, employees, employers, and most importantly, virtuous leaders.