F3 New Orleans

Tag: Screwtop

  • Something Old, Something New – from Fast Tax

    8 PAX were in attendance this morning as YHC made his first ever trek to The Foundry. After the usual disclaimer, we moseyed a ways and began our warmup, albeit with a slightly smaller group as 2 PAX modified the entire workout into a run.

    Warmups:
    SSH
    Grass Grabbers
    Hairy Rockettes
    Crab Merkin-Plank

    Sufficiently warmed we headed to the track for a lap of Catch Me If You Can.
    PAX partner up. Partner 1 performs 5 burpees and then sprints to catch the Partner 2, who has been running backwards. Partner 2 now does 5 burpees while partner 1 runs backwards. The cycle continued until we finished a lap with YHC switching from burpees to 10 Merkins, and then to 5 absolutions.

    The next event, Triple Check, was new to YHC and admittedly, could use a tweak or two.
    Triple Check: Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 50 yards and back, rinse and repeat two more times.

    With legs burning, YHC decided to introduce City Park PAX to Welsh Dragons – a Fast Tax favorite:
    While remaining in plank position, PAX bear crawl forward 5 steps, do 1 merkin, 1 plank jack, and 1 shoulder-tap (2 is 1). Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of shoulder-taps… etc. We continued until we got to 12 reps each (about 50 yds), which is a new Welsh Dragons record! For those who like to keep score, we did ½(n)(n+1) of each… for those who like to keep score but don’t like math, we did 78 merkins, 78 plank jacks, and 78 shoulder taps.

    With 20 minutes to go, YHC called an audible (to himself) and scrapped the rest of his workout plan, electing to teach the Foundry crowd the finer points of BATTLE FRISBURPEE, a Fast Tax creation that the Pontiff PAX know and love.

    Team 1: Scooter, Breadsticks, and Kuch
    Team 2: Snooze, Screw Top, and Fast Tax

    After a recitation of the rules for those PAX who were new to the game, i.e. all of them, we commenced. The battle was intense, in part because there was a lot more running with only 3 people per team. In the end, it was a decisive victory for Team 1, winning it 3-0.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship and the chance to lead at The Foundry!

    SYITG

  • Cub, Cub, Bear! – from Baywatch

    It was a blustery morning after a stormy night but 9 PAX made the trek to City Park. After the normal pleasantries, we moseyed to the track for a warmup:

    25 SSH
    20 Hillbillies
    15 Peter Parker’s
    15 Parker Peters
    12 Grass Grabbers

    Next, we moseyed to the Foundry for
    a quarter Murph. After all had finished, we ran over to the playground near the picnic pavilion for a new game called Cub Cub Bear. Heard of Duck, Duck, Goose? Well, this is similar, just with bear crawls. We circled up around the play ground with a plank as the static position instead of standing. As one person bear crawls around they tap each person saying cub or bear. If you get tagged as bear you must do 2 merkins then try and catch the other person while both bear crawl. The circle ended up being a little too large but the game was still fun. After everyone had been tagged, we moseyed over to the back of the art museum.

    Some of the PAX had never been to a Renaissance beatdown so I introduced them to Sunday Mornings. After several rounds we headed back to the flag for some Mary and COT. It’s always a pleasure leading you, brothers.

  • The 210 Stomp – from Rudy

    Its Twos-Day, 2/22/2022. As promised, a new route led to an easter egg on the Strava map (yes, a 2 mile out-and-back that formed a 2). And what better way to celebrate than by running in my tutu… Thanks High Rise for pacing and pushing me!

    And congrats to the Half Marathoners (Snooze, Kuch, Saban) who have really been pushing themselves through the Run Cajun Run!

     

  • The Track Can Be Fun Too – from Mama’s Pride

    With RCR in full swing, a few pax arrived early and ready to hit the ground running, pun intended.

    The group started out with a typical warm up of some SSH, Grass Grabbers, Windmills, Imperial Walkers, and Arm Circles. To keep gaining miles, we added 2 “Forks” to the warmup, which includes a run around the track where each pax sprints for the 100 m stretches and slowly jogs the turns.

    After the warm up, the group engaged in a crowd favorite – Mama’s Pride’s Ladder consisting of Merkins, Jump Squats, BBSUs, Commando Planks, and Kick Throughs. After each cycle, Pax rand 400m and performed 5 burpees. The workouts started with 15 reps of each exercise and added 5 reps after each run around the track.

    After 20 minutes, the group ran another lap and performed another Fork before finishing up with a friendly game of Ultimate Football.

    The pre-run group hit just at 4 miles, except for Saban, who decided he needed to run more because he’s Saban. Overall, it was as pleasant as it sounds.

  • No Asses in the Grasses – from Baywatch

    It was a nice, balmy morning at the lakefront as 10 PAX gathered for a beatdown. The pre-run Lakeview crew arrived with a minute to spare, including Breadsticks who was apparently worried that YHC had wet and grassy ideas. After disclosures were given, we moseyed around the fountain and over to the waterfront for a warmup as I assured the PAX grass wasn’t on the menu today.

    30 SSH IC
    25 Hillbillies IC
    15 Arm circles IC F/B
    15 overhead claps IC
    15 seal claps IC
    15 concrete grabbers IC (had to make sure grass was avoided)

    Next, we moseyed down to the bridge. All the Pax lined up facing the water at the top of the incline. While one PAX ran across the bridge and back, everyone else did decline merkins or flutter kicks. We rotated each round between merkins and flutter kicks.

    After 6 rounds we moseyed over the bridge and a little further down the water front. We then did a 10 light pole doozy. We did 5 burpees at each light pole while alternating between bear crawls and jogging to the poles. So, we bear crawled to light pole 1, did 5 burpees, ran to light pole 2, did 5 burpees and so forth until we reached light pole 10 and completed 50 burpees.

    Next, we moseyed back to the bridge for 4 more rounds of alternating merkins (inclined this time) and flutter kicks. Then it was back to the warmup spot for 25 step-ups, 20 shoulder taps, 15 dips, 10 squats, and 5 8-count bodybuilders.

    To close it out, we did 20 dying cockroaches, 20 wife pleasers, and 20 leg raises. Then back to the flag for CoT.

  • 6-10 Sprint on Hokie’s Bday – from Thumb War

    After a prior week’s SwoleFest, Kuch EH’d me for the Stomp Q stating that the Q can do whatever he wants, including sprint work on the track. I was sold.

    I naturally knew I should seek input from Sprint guru Pai Gai and that I did during the second half of the Ian Book beating. This is what we came up with this version of the 6-10 Sprint.

    I showed up to a Pax of 3 stretching and that’s all that would show as 5:30 struck.

    We slow pace jogged up Roosevelt Mall around NOMA to Wisner and back around NOMA but detoured around LCM to enter the track on the railroad side. I believe we covered a little over a mile before our track thang. Track was dark and wet but no problem.

    We would stay as a pax for 100 Meters easy jog/ recovery then 200 Meters hard / sprint. Once you concluded your 200 Meters sprint you would do a burpee. Then rinse and repeat adding a burpee. You would plank and wait for the 6. We did a total of 8 rounds with last round sprint being an entire lap (400 M). 8 carried significance as it was the # of times Ian Book was sacked the night before.

    With about 9 mins to spare we moseyed to the flag for Mary (Freddie mercuries, tin snips and LBT’s) and stretching led by High Rise. All in we covered about 3.3 miles.

    We concluded with COT.

    I thoroughly enjoyed the convo with our small PAX and a nice change of Tuesday scenery and faces I haven’t seen in a while. Don’t be afraid to put your stamp on the stomp!

  • Foundered It! (Foundry 2021-12-22) – from Catfish

    Conditions – Rather Chilly

    The Thang

    Quick Mosey over to the pad for a warmup:

    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    8-Counts x 20 (in cadence)
    Peter Parker Peters x 20 (in cadence)
    Burpees x 5 OYO

    Mosyed to other side of track, got on sixes for:

    Flutter Kicks x 20 (in cadence)
    Leg Lifts x 20 (in cadence)
    Flutter Kicks x 20 (in cadence)

    Kept moseying around the back road to the foundry. Grabbed 10 burpees at the entrance to the Celebration in the Oaks tunnel, then another 10 at the exit.

    Stopped at Foundry for an OYO quarter murph. Grabbed some LBTs and Pengin Toe Taps while waiting for the six.

    Moseyed to the museum and grabbed some stairs for:

    Calf Raises x 20 (in cadence)
    Side leg raises x 20 (in cadence)
    Side leg raises (other leg) x 20 (in cadence)
    Calf Raises x 20 (in cadence)

    Moseyed to back of museum for:

    Donkey Kicks x 20 (in cadence)

    Moseyed back to flag zone. Did a modified jack webs, starting at four, then doubling each round. We got to 16. 5 OYO burpees for the finish.

  • Old School 610 for World Burpee Day – from Rudy

    12 Runners and 3 Ruckers showed up for a traditional 610 Stomp for World Burpee Day.

    We all know the drill. Traditional route up and back along the bayou. 6 minute run, 10 burpees. Repeat ad nauseum. Finish with your 6th set of burpees back at the real flag (an infrequent sighting at the Stomp these days). OYO Stretching to loosen up the legs.

    15 x 60 burpees: way to go PAX, we contributed 900 burpees to the overall world total!

    Good to see Screwtop back in the gloom. Good reminder to all of us to keep re-EH’ing our friends who may have fallen off the wagon.

  • Okwata 2021-09-16 – from Catfish

    Lovely damp Okwata morning with 14 PAX. Started by moseying over to the fountain with some high knees, butt kicks, side steps, and karaoke to get the blood flowing. Moved to lawn in front of fountain for Abe Vigoda, Grass Grabbers, and 8-counts x20. Moved to faces for Peter Parker Peters x20, Plank Jacks x20, Shoulder Taps x20, and Catalinas x20.

    On to House of Pain for a quick quarter Murph, then to the levee for some 11s. Exercises were Dr. Ws on one end, 8-counts on the other. PAX ran backwards up the levee, then stopped in the middle for 5 jump squats whenever crossing the top. Fun. Got about halfway through then called it because time was a-wastin’.

    Moved to lake area for three rounds of 12 EMOM burpees. Back to flag for CoT.

    Announcements – Dulac cleanup this weekend, stay tuned to #ida-recovery Slack group for details.

  • No Snakes, Spiders, or Ants – from Fracsac

    5 High Impact Men gathered at Okwata to see what YHC had in store.
    With the recent Mumblechatter about snakes and spiders in the high grass, YHC arrived a little early to scope it out.

    Scooter, BayWatch, Breadsticks and Screw Top were eager to get started. The Shovel flag and yard sign were planted, the disclaimer was given, time to mosey to the fountain with high knees, buttkicks and carioca as we made the trek around it before circling up on the grass in front.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 15 with AC, OC, SC, and MNC

    Double Shots with Jack Webb at the Barre (missing Surge!)

    1 merkin with 2 air presses in people’s chair
    2 Merkins with 4 air presses….
    3 Merkins with 6 air presses…..
    …….
    10 Merkins with 20 air presses in people’s chair.

    Mosey to Canal and Lakeshore Drive for:

    Dirty Mac Deuce:

    4 rounds of 3 x 12 rep exercises IC, an arm, a leg and a core. Run to top of levee, across, then back down after each round.

    Round 1
    Shoulder Taps, Big boi sit-ups, squats
    Lap
    Round 2
    Floyd Mayweathers, Flutter kicks, Lunges
    Lap
    Round 3
    8 count Body builders, LBC, low slow squats
    Lap
    Round 4
    Catalina wine mixers (6 count), Tin snips, Bobby Hurleys
    Lap

    Mosey to the lakefront for:

    Route 66

    Ascending burpees from 1 to 11 at each light post, with skipping (yes skipping like a kid) between light posts.

    Finish up right on time

    COT

    NMM

    – YHC kept the pax out of the high grass, no spiders, no snakes, no ants, you are welcome

    – That skipping during the Route 66 adds a little something extra, let’s call it high octane

    – if you haven’t signed up for IPC yet, get after it!

    Love you guys!

    SYITG