F3 New Orleans

Tag: Sheetrock

  • 610 Stomp for Kuch 40th & Hokie’s 2 year anniversary

    The Thang ~ Part 1

    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.

    The Thang ~ Part 2

    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.

    For the overachievers ~ There was a part 3

    Run 800, 10 push ups… run 1200, 10 pushups, run 1600, 10 push ups, run 200 with 10 more pushups

  • An attack of the FartSack Virus

    With a delightful temperature of around 45 and the wind blowing a tad over 20 or 25 mph or so and waves spewing sea cucumbers and other detritus over the seawall, the diligent PAX were few in the gloom this morning. YHC can only rationally deduce that all the other PAX had electronic gizmos that were collectively hacked with a virulent strain of a corona virus variant, the FartSack Virus. [Ludites rule!] While some local news reporter was parked across the way, no doubt waiting for Hawgcycle to tell him where Jim Cantore or some bicycling science teacher at Country Day might be found, the PAX wondered who was the Q? Where was the Q? So two seconds to 5:30, YHC became the first Q: Ready Teddy, Okey Dokey, yada yada yada, and so on. Q1 (JV): The PAX quickly moseyed over the levee for quieter environs for a warmup. SSHs 20xIC, Imperial Walkers 20xIC, Low Slow Squats 20xIC, Grass Grabbers 20xIC and Windmills 20xIC. The PAX then moseyed on the street over to the Canal Street hump. For the first round of four: mosey up the levee for 20 merkins, then mosey down for 20 dying cockroaches (2-is-1); rinse and repeat but with only 15; then rinse and repeat again but with only 10; and finally rinse and repeat with only 5. Over to the grass for some Jack Webb up to 12 (should have gone to 14 to outdo Catfish—next time!).

    Q2 (Holy Grove): back to the Canal Street hump. Bernie Sanders up, SSHs till the 6 arrives, mosey down and then SSHs till the 6 arrives; rinse and repeat three more times. #TClaps to Q2 for the words of encouragement to Q1, whose quads were dying. Then to the grass for two rounds of static V-Up folds for 30 seconds each.

    Q3 (Bongo): it still being RRR month, time for a mosey along the levee towards Landry’s and then back to the flag, with an occasional pause for a round of burpees along the way.

    A minute to spare, Q1 (JV) sealed the deal with 10 burpees. Intentions for Sheetrock’s daughter, Holy Grove’s dad and general praise. Thanks, gents, JV

  • And it all started with a big bang, BANG!

    On a cool and windy morning 8 men gathered on Ash Wednesday. What a better way to kick off Lent than to get a good beatdown in while still adding on miles for the Run Ranger Run tally. Disclaimer was given (sorta, got to work on that) and off we went.

    Warm up:

    Mosey over to the warm up area of the practice track and circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Self love x 15 IC
    • Arm circles fwd/rev x 10 each IC

    Tha Thang:

    Well today’s instructions were brief. A few months ago I was the Q for a Foundry beatdown where we did The Cooper. Well I wanted to do it again but this time I opted to up the intensity and the PAX was given the instructions on the Sheldon Cooper. Audible groans could be heard. I presume out of excitement.

    Start off with a lap around the track. Then when back at the warm-up area do 10 burpees, 10 squats, 10 merkins, and 10 big boy sit ups. Another lap around and all exercises done with 9 reps. And so on, and so on until all 10 laps were completed. Instructions were also given that if all 10 laps were completed to continue with the routine but starting back at 10 reps for the exercises until time was called. A minimum of 2.5 miles were run by all PAX.

    Gather back at the warm-up area for some stretching that was well received (this time for real).

    Mosey back to the invisible flag, count off, name-o-rama, announcements, intentions, and COT. Looking forward to the next time.

  • Rainy, Windy, and Gaseous

    Despite the weather 8 brave souls made it out to Okwata. PAX ran across lakeshore dr closer to the water to get a quick warm up in. Started off with SSH x 20, 30 secs. of high knees, Squats x 20, Annie’s x 20 (new on the menu…for us at least), arm circles, merkins x 20. Mosied back across the street towards the Mardi Gras fountain and got 4 teams of 2. Teams split a workout of Burpees x 50, Goblin humpers x 100, Peter Parker x 150, Merkins x 200, Imperial walkers x 250. One man does the workout while one man runs a lap around the fountain then switched roles. Once all 4 teams were finished with imperial walkers Q advised the PAX to get on their six and bust out Penguins x 300 in cadence. After 150, Q decided to use the remaining 150 on Hello Dollies x 50, Flutter kicks x 50 and finished it off with a HolyGrove choice of some ab busting “V” deal that left the PAX feeling the burn. With a few minutes remaining everyone ran back to the flag for count-o-rama, etc. CoT was especially important on this day. Q took this opportunity to thank his brothers and HIM for continued thoughts and prayers during this current time. We all have been or know someone going through rough times whether its with a family member, job, or anything in between. Let’s not ever underestimate how powerful it is when we stand behind our brothers in their time of hardship. AMEN!

  • Time Trials at the Stomp

    Since we do all this damn running anyway, we might as well see how we’re doing, right? There is some good research that suggests setting real goals and regularly tracking progress increases our chances for success. So let’s do it. Today: a 5k

    Of course, there is also the matter of a beautiful hammer adorned in freedom and f3 stickers that we would like to hang on to. Perhaps the “men of the Wally run” or the weekend crew will actually bring it out to the Stomp for all to enjoy next time.

    In no particular order, here are the times submitted to me and a list of the PAX who have not submitted a time yet, in the event they decide to:

    1. Shuffles: 18:47
    2. Briefs 24:57
    3. High Rise 28:37
    4. Jesus Juice 24:58
    5. Rev Sox 26:06
    6. Shorty: 25:24
    7. Kuch: 24:55
    8. Da Parish 29:56
    9. Boo Boo 29:10
    10. Belloq 24:05
    11. Rudy 24:10
    12. Catfish 21:20
    13. Screwtop 22:07
    14. Blowfish 28:30
    15. Tool 28:30
    16. Sheetrock 23:30
    17. Tugboat 38:08 (3.04 miles)
    18. Mahatma
    19. War Eagle
    20. Bongo
    21. Breadsticks 22:07
    22. Holygrove
    23. Frac Sac

    We will revisit this challenge post RRR and see if we got any faster.

    Thanks, as always, for allowing me to lead a workout in a group full of leaders. – Kuch

  • Its 40, not 400

    A few weeks ago, YHC saw a backblast referencing a “traditional Okwata workout” that involved the levee and some exercises. As the children’s game of telephone illustrates, as word gets passed from one PAX to another, sometimes the message gets tweaked as it gets passed along. And looking at the calendar, YHC realized it had been exactly 1 full year since some brave okwata souls (looking at you JV, FracSac, mmmBop and Surge) survived a freezing cold day for the last (and 6th) running of the 40. A whole new troupe of PAX has arrived since then and had never had the pleasure of listening to me babble aimlessly while running back and forth and back and forth over the levee. So – lets do it!

    Quick disclaimer (actually, upon reflection – I think I forgot the disclaimer), then off. Breadsticks, speaking on behalf of all of Lakeview, pleaded to steer clear of the grass and the ants. YHC, speaking on behalf of YHC, thought for a minute and led the PAX to the grass, ants and levee. (Fortunately – I think the ants were sleeping).

    Circle up for SSH, IW, and some stretching to get warmed up. Then explain the background and premise. Background – inspired by U2 “40” which YHC still claims is the best closing song for a concert ever. The PAX, led by Kuch, wondered who this “U2” was, and claim never to have heard such a song. Kids today. But – we’re going over the levee 40 times. 10 exercises, each in 4 sets – going over the levee between each set. 40 trips over the levee, 40 exercise sets.

    And the best part – YHC gets to throw in 40 Facts and Figures. And to clarify for Ya Mom’n’Dem: YHC does not vouch for the accuracy of any said facts and figures. All have been googled, and located on at least one website. So there’s that.

    Today’s 10 exercises:

    Irish Jackasses: Thanks, Screw Top, for a nice new addition! These really suck when combined with running over a levee. Maybe next time, ST ought to show up.

    Cross Fit Merkins: Or Clap merkins, for those (Shuffles) who thing Cross Fit is for sissies.

    Big Boy Situps: Jingle Vader notices that YHC was doing these in the downhill direction on the first set. Noted, and corrected.

    Bobby Hurleys (Or Squat Jumps for those who don’t know who Bobby Hurley is, which apparently is most of the LVCC)

    Low Country Crabs: If only Yankee ever made it to Okwata

    Shuffles, a 20 count por favor

    Box Cutters: YHC kept plenty of distance from Triple Shift. That’s a longer story for yet another day. Jingle Vader plays the role of Triple Shift (again) in critiquing the shape of YHC’s boxes.

    Imperial Squat Walker: PAX stage a revolt, so YHC caves and lowers the count from 10 IC to 5 IC (10 Squats) out of fear. Still plenty of squats to burn the calves

    Catalina Wine Mixers: Way out in front, YHC saw Holy Grove and Triple Shift absolutely killing it. YHC was happy to be able to stay in front of Shorty, though. Maybe if Shorty showed up a little more regularly.

    American Hammer: Shorty and Surge thankful to get one useful fact for the day, as we talked about Hulk Hogan vs Iron Sheik (HH was Bacchus 40)

    8 Count Body Builders: JV chooses this exercise to round out the day.

    Finish at 6:14. Sheetrock does his best SOGO impression and finds a pothole on the run back to the flag – but keeps his balance and lives to fight another day. 5 Burpees OYO

    Circle up at the end. RRR coming soon, find a team and get signed up. Run. Run. Run. Prayers offered – we remember all of those intentions then finish with Psalm 40 (the inspiration behind the inspiration)

    Thanks for letting me lead, and until the next 40!

  • 1 Year Anniversary

    My how time flies. I have been getting up to workout at 5:30 3-4 times a week for 1 whole year. It was a major lifestyle change and I could not be more appreciative for my boy YaMomAnEm getting me out here and off my lazy butt. 16 men joined me at The Foundry for what I hoped would be a fun filled and full body beatdown. Disclaimer was given and off we moseyed to the track.

    Warm Up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Self love x 15 IC
    • Track grabbers x 15 IC
    • Arm circles x 10 each fwd/rev IC

    Thang #1:

    The previous night I, along with multiple members of F3, attended the Lakeview Civic Improvement Association meeting regarding all the crime that has been going on in the city. In honor of this we split into 2 lines and did a Prisoner Indian Run over to the cement cylinders outside of the Children’s Museum. Here is where we spread out to perform Butkus. 1 minute of step ups then a 30 second rest break. 2 rounds for each leg for a total of 4 rounds.

    Thang #2:

    Mosey over to The Foundry where we split up into 6 groups of 3 (there was 1 group of 2). 6 stations consisted of:

    • Burpees (the counter)
    • Jump the snake
    • Lunges
    • Mountain climbers
    • Dips
    • Monkey bars

    First round completed with 15 burpees. 1 minute rest break. Second round completed with 10 burpees. I opted to use the monkey bars as they were originally intended and each member of their group would swing across the bars back and forth until time was called. My apologies to everyone 6 ft and taller.

    Thang #3:

    Mosey back to the warm up spot at the track and sweep the 6. Just enough time to squeeze in The Gross. 12 reps of 12 exercises. Some IC. Some not. Follow the Q’s instructions (looking at you Rudy).

    • Low slow Squats
    • Jumps (don’t let heels touch ground)
    • R side lunges
    • L side lunges
    • Floyd Mayweathers
    • Carolina Dry Docks
    • Diamond merkins
    • Nolia Clap (overhead hand claps)
    • Flutter kicks
    • Hello Dollies
    • Box Cutters
    • Freddy Mercury’s

    Mosey back to the flag. May have been 1 minute over but we’ll survive. Count off, name-o-rama, announcements, intentions, and sweaty ball of man.

    My thanks again to all the men of F3 for continuing to push me both physically with each beatdown and mentally when trying to construct the beatdowns as Q. It’s been an honor and a pleasure and I can’t wait for the next year.

  • First Stomp of 2020

    First Stomp of 2020

    22 men came out in the darkened gloom to kick off 2020 with the 610 Stomp. No better way to start the year than a good run with your 22 best friends.

    The Thang

    YHC started with the basic disclaimer and gave the instructions for the morning run. Run out to the Wisner Bridge. Celebrate our run to the bridge with 10 celebration burpees. Run and back and forth over the bridge until the Q calls the time. Celebrate the end of the bridge runs with 10 more celebration burpees and run back to the flag.

    Important lesson learned this morning: Don’t follow Shuffles. Shuffles will go the long way. Shuffles can run faster than you, so take the short way to arrive at the same time as Shuffles.

    The Pax followed Shuffles the long way to the bridge and completed the 10 burpees at the base of the bridge. The pax proceeded to run back and forth over the 610 until YHC rounded everyone up to do 10 more burpees at 6:05. The pax ran back to the flag for the end.

    The Conclusion

    Count-off, Name-O-Rama, and one FNG. The Pax was off their game with name suggestions outside of Hawg who wanted to name the FNG something Canadian since the FNG was from Detroit. YHC went with Crazy Cat Guy. I hope he returns.

    Thank you for the opportunity to lead. May we all lead and push one another throughout 2020.

  • Hawgcycle’s Running New Year’s Eve

    The Thang

    Run as far as you can in 22:30 and then turn around and come back. The goal was to try and run farther than you ever have at the Stomp. Some accomplished that. Shuffles, who doesn’t have a watch, ran to where he always does, the other side of the bridge, and turned around. A few saw the top of the bridge for the first time. Kuch garnered 18 achievements on Strava. YHC earned one.

    Another year in the books. Here’s to continued acceleration in 2020.

  • Get in gear for the new year with 400 reps

    On Tuesday evening, December 31st, YHC put out a brief message: Get some rest tomorrow, because Thursday will feature the 400 at Okwata. This was done for several reasons:

    • First and foremost, the 400 is hard. It’s a great aerobic/anaerobic mix, and I at least tend to get winded pretty quickly.
    • Second, if YHC knew that was coming, the thought, at least, was that YHC would be more responsible on New Year’s Eve knowing that he would be sweating out every drop of vodka. And publicly committing to it was the best way to assure it would actually go down.
    • Finally though, the 400 is a good test of where we all are. When you finish it, there is a sense of accomplishment. It’s a benchmark you can revisit and track progress, and progress is something we should never stop striving for, in whatever form it may come.

    What is the 400? I had last done it courtesy of a Triple Shift Q, and struggled mightily through it, but I believe it goes back to the early days of Okwata. The 400 is

    • 10 trips over the levee and back
    • stopping at the top of the levee, then the neighborhood side of the levee, then back to the top of the levee, then back to where you started for….
    • 10 reps of a particular exercise

    So a typical round is:

    • run up the levee for 10 merkins (for example)
    • run down to the other side for 10 merkins
    • run back up the levee for 10 merkins
    • run back down to where you started for 10 merkins

    Today we did

    1. SSH 50% effort for a warm-up. (YHC had done an abbreviated warmup because last time, we’d used almost the entire 45 minutes to complete it, so we used this as part of the warmup)
    2. Merkins
    3. Burpees
    4. Squats
    5. Carolina dry docks
    6. Bonnie Blairs (3 count, 1,2,3 1; 1,2,3 2)
    7. J-Lo’s (3 count)
    8. LBC’s (3 count)
    9. Monkey Humpers (3 count)
    10. At this point, we still had some time, so YHC decided we would redo the SSH at 100% so as not to short ourselves. So SSH (3 count)
    11. Final exercise, only one choice (and a very popular one judging by the groans and mumblechatter). More burpees!

    Some stretching led by High Rise, prayers for one our pax who has a child going through some challenges, and something I wanted to share with the group from a friend who recently died from brain cancer. Several months before his death, having lived with the cancer for a few years, he remarked:

    “While I’ve lost nearly everything, physically, financially, emotionally, materially, Never, not once, have I lost hope, belief, faith.”

    I know of no better way to live.

    I also know of no better group of men than this one, and for that, I thank all of you. Here’s to a great 2020. – Kuch