F3 New Orleans

Tag: Screwtop

  • 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.

  • Elevation Training at The Stomp – from Rudy

    Chose a different route – head to Wisner Mountain (1 mile away) and then just back and forth and back and forth until it was time to head back home.

    Not too late to consider a WWR team!

  • Who’s the Q….You! – from Triple Shift

    It’s Run Cajun Run! I committed to get some steady miles on paved roads (littered with cracked and pitted asphalt) as opposed to slogging through a sloppy mess at a Metairie track. I visited an old stomping ground called the 6-10 Stomp! The last time I visited that AO was probably a year or two ago. So, in honor of showing up, the regular pax voluntold me that I was the Q so I would write the backblast.

    The Thang – 20 minutes out and 20 minutes back. Closed with a COT where we lifted up the pax members who are suffering from illness, loss, and sickness. We also celebrated the wonderful gift of revelry, joy, and happiness that permeates our area during Mardi Gras.

  • 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 

  • The 5-6 Stomp – from Rudy

    YHC picks up Q #2 in the Birthday Week bonanza. Thanks, Heisenberg, for going 2 for 2!
    Humidity was MUCH higher than Monday. And only gonna get worse this week. Hydrate well, everyone!

    10 PAX joined for a run. 20 out, 20 back along the traditional route. A birthday variation of the traditional 6-10, today we ran the 5-6 Stomp: Every 5 minutes, 6 burpees. This took a remarkable amount of explaining, causing YHC to turn into Angry-Q. ITS NOT HARD. EVERY 5 MINUTES, DO 6 BURPEES.

    Several runners (looking at you, Screwtop Runway and Breadsticks) revolted and just ran. And ran fast. And far.

    The rest of us ran and burpeed. Pop-Tart, thanks for the enjoyable convo!

    Finished up with COT and Prayers. Be well, Mr. Rogers!

  • Simple Stomp (610 Stomp 2022-12-20) – from Catfish

    Chilly and moist at the 610 Stomp with 7 PAX.

    Did a simple run – 20 minutes out, 20 minutes back along the Marconi route. Back to starting point for flutter kicks (in cadence x 20), crunchy frogs (in cadence x 20), and LBTs (in cadence x 20). Did some leg and hip stretches to finish out, then COT.

  • Fun and Frac at the Foundry – from Fracsac

    8 Pax posted to the Foundry knowing what was coming, and they still showed! A brief disclaimer followed by a mosey to the track.
    Warmup was mostly normal stuff, including MNC where dancing was highly encouraged.
    There were no SSH for good reason. They came with 1st COP:
    Shock and Awe with SSH x 5 per round, 10 burpees descending downward. Since we never do 1 burpee, it was 10 at the bottom of the round for 64 total. Cap it off with 6 more to get to 70.
    Partner up with Catch Me if U Can on the Track. Pax 1 starts running backwards while Pax 2 does 3 burpees and then sprints to catch Pax 1. Complete 4 rounds for 12 more burpees.
    Set cones in a circle in the field and split up for two teams of 4 pax. We played a game of keep away with the football where 5 complete passes gets a point, two hand touch style. Fun times!
    Finish off burpees to get to 100.

    Mosey back to flag for COT

    NMM

    -100 burpees sort of sucks, while 100 burpees with a fun game rocks!
    -We get up early to be challenged, and we want to have fun. Adult male recess is something you won’t find at a gym. Keep challenging each other, support one another, and fun! Laughing and burpees? It’s a thing!

    Thanks for allowing me to be part of F3, and know that you are all loved.

    SYITG!

  • Double-Nickel Training Begins – from Hawgcycle

    I’m not sure if you have heard, but the inaugural double-nickel is happening in August. This brain child of F3 NOLA’s own, Rudy Tootie Fresh and Fruity is soon to become to 55 year old men what Bar Mitzvahs, Quinceaneras and Debutante Balls are to the youth of the world.
    The excitement for the double-nickel has been palpable the past few weeks as we have all eagerly awaited the official start of our training regiment. There was a soft opening on Monday with some strength training, but it got real on Tuesday with the start of our training runs.

    Rev Sox and I decided to bring back the Parten Patrol, the Tuesday morning run from YHC’s house to The Stomp (3.5 miles). We posted our Launch time and received three commitments to join us. Kuch, planned to drive to my house, Rudy would meet us as we passed his street and we would meet Tool in the middle as he started toward us from his house.

    Rev Sox and I, dressed in our Tuesday attire, stepped off at precisely 0453. Kuch was nowhere to be found. We later learned that he got lost on the way when an Ambulance passed by and he instinctively ran after it.

    When we passed Rudy’s street, Rudy was not there. I called him immediately.

    Rudy: Who is this?

    YHC: Who do you think it is? Where are you?

    Rudy: Oh. Good morning Hawg. I’m in an Ambulance on my way to Ochsner. I’ve been coughing up blood all night. I was still planning on running with you all. I got to the meeting spot a little early, but Noelle called 911. The ambulance picked me up on Metairie Road. I was too weak to fight them off.

    YHC: How are you going to finish the double nickel if you can’t fight off a couple of paramedics?

    Rudy: I know. I have a long way to go. What is that?!?

    YHC: Huh?

    Rudy: Some guy in a tank top is chasing us. I have to go. The smaller lady paramedic is giving me the stink eye. I’ll see if I can escape at the next stop and join y’all. If not can you take the Q?

    YHC: Lady Paramedics?

    Rudy: …Dial Tone

    I informed Rev about the tickle in Rudy’s throat and we proceeded toward the Stomp, eagerly anticipating our rendezvous with Tool. We were expecting to meet him a little sooner than we did, but at least Tool didn’t let us down like the others. We met him about 3 feet from the start of the Stomp.

    I took the Q and with my Bachelor of Science in Mathematics I was able to easily divide 45 minutes evenly, instructing the Pax to run out 22 minutes and 30 seconds and then come back at the same exact speed. This saves us from having to do five minutes of Mary at the end of a running workout, like we often have to do when someone with a lesser understanding of mathematics leads.

  • Murph Training II with a Triple Double – from Hokie

    It is important to remember The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom. Join us this year as we continue to help keep his legacy alive through The Murph Challenge with F3 NOLA.

    After a long intro and a short warm up we started

    Round 1 – 2 minutes
    1 pull up
    2 push ups
    3 squats
    REST for remainder of two minutes

    Round 2 – 2 minutes
    2 pull ups
    4 push ups
    6 squats
    REST for remainder of two minutes

    Round 3 – 2 minutes
    3 pull up
    6 push ups
    9 squats
    REST for remainder of two minutes

    Round 4 – 2 minutes
    4 pull up
    8 push ups
    12 squats
    REST for remainder of two minutes

    Round 5
    5 pull up
    10 push ups
    15 squats
    REST for remainder of two minutes

    Round 6
    Two minutes of “Bernie/ Quaddrapheilia” on the levee

    Rounds 7-12
    Rinse & Repeat

    Rounds 13-18
    Rinse & Repeat Except close with 4 minutes of quadraphellia!

    Thanks to Mahatma for bringing the tunes!

    Thanks to Triple for a DOUBLE FNG Day!!!

    Welcome Dr. Doolittle (Daniel Lagarde 37)and Cintas (Mike Reynolds 61)