Apologies for the delay but from way back on Friday at Wolfpack Mountain: Pax took off from the North end of Audubon Park at 0530 headed west along St Charles wrapping back around and ending up at the great circle courtyard for quick warmup:
– Sidestradlehops; Self Love; Imperial Walkers; Peter Parkers
Straight away to the mountain-garage – Pax headed up the mountain after some BLIMPS-planation: 5-10-15-20-25 with alternating Bear Crawl and Backward Jog up the parking garage
– Rinse and Repeat the rest of the way up to the top Some Mary and an extra set of Side Stradlehops during another amazing NOLA sunrise
Back down the stairs for a set of Dips on the benches Finally mosey back the circle…No not that circle the other circle…Mass confusion was averted as the flock made it back to the flag(less) pole in time for a final round of Bob Dole Tree Hugging and Smurf-Jacks (because why have thighs if you can’t make them burn).
Counted off 30 strong with 1 FNG: Welcome Bobby Walsh; Just passing through aptly named ‘Layover’ Wrapped up with a thoroughly beatdown ball-o-man and then off to Coffe-teria at PJs
It was a beautiful morning on Lake Pontchartrain, and 17 PAX gathered for a good old fashioned beatdown. I issued the disclaimer, and we headed across the street to the concrete planters along the Lakefront. Once across the street, we circled up for the warmup
Warmup:
20 side straddle hops
20 plank jacks
10 windmills
Self love
15 low slow squats
The Thang:
We sprinted to planter #1, did one burpee, then sprinted back to yellow line
We sprinted to planter #2, did two burpees, then sprinted back to yellow line
We sprinted to planter #3, did three burpees, then sprinted back to yellow line
We sprinted to planter #4, did four burpees, then sprinted back to yellow line
We sprinted to planter #5, did five burpees, then sprinted back to yellow line
Next, we circled back up and did the following:
Hand plank for 1 ½ minutes. While planking we did a merkin every time I said “down”
Kept legs 6 inches off the ground for 1 ½ minutes. Every time I said “go” we did flutter kicks for 5 seconds
20 Carolina Dry Docks
Kept legs 6 inches off the ground for 1 ½ minutes again. This time when I said “go” we would bring our legs toward our chest and do a reverse crunch
Box Jump / dip routine on the planter. Started with 7 box jumps / 14 dips, then went to 6 box jumps / 12 dips, etc
After that, we did another run / burpee routine:
We sprinted to planter #5, did five burpees, then sprinted back to yellow line
We sprinted to planter #4, did four burpees, then sprinted back to yellow line
We sprinted to planter #3, did three burpees, then sprinted back to yellow line
We sprinted to planter #2, did two burpees, then sprinted back to yellow line
We sprinted to planter #1, did one burpee, then sprinted back to yellow line
Next, we circled back up and did the following:
Mission impossible plank position for 45 seconds. While planking we did a merkin every time I said “up”
Did flutter kicks for 45 seconds. Every time I said “stop” we would just hold feet 6 inches above ground
10 Carolina Dry Docks
Got on our six, and kept legs close to our chest in the crunch position. Then every time I said “go” we would put our legs out and bring them back to our chest. This is the oft talked about yet rarely attempted double-reverse crunch. Breathtaking
Box Jump / dip routine on the planter. Started with 4 box jumps / 8 dips, then went to 3 box jumps / 6 dips, etc
After that, we headed back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I always enjoy it
While perusing the Q list to see who would be leading the beatdowns this week of the AOs I most often attend, I happened to see my name listed. I thought this was odd because I had just Q’ed 2 last week and didn’t remember signing up. I then gazed up to see that I was Q for Popeye’s which is not my regular Wednesday AO. I’ve been out there a few times and enjoy the challenge of a virtual blank slate of opportunities to lead a PAX. I accepted the challenge of Q’ing an unfamiliar locale and brought 2 Lakeview guys with me. 8 PAX joined me at the shovelflag, brought to you courtesy of Fracsac, disclaimer was given, directions were asked by me to the exercise area near W. Napoleon, and off we went.
Warm up:
Mosey over to the parking lot directly next to exercise area where we circled up.
SSH x 20 IC
Windmills x 10 IC
Concrete grabbers x 15 IC
Arm circles fwd/rev x 10 each direction IC
Self love x 10 IC
Thang #1:
Tabata is always a tough routine to choose as the Q because you never know how many PAX will be there, odd numbers always make it interesting, and the AO site can make it interesting to select exercises. So naturally we had 9 men total. I was going to initially go solo but I was appropriately convinced to go with 3 groups of 3. I opted to have the groups perform 2 sets of 3 different exercises. (for a total of 6 sets per round). Rinse and repeat x 3 additional rounds with all different exercise combinations.
I figured most, if not all, of the PAX had not experienced my son’s previous suggestion for a “game.” So we proceeded to play the F3 version of Red Light/Green Light. As explained in previous backblasts all red light exercises will be static and all green light exercises will be dynamic. Exercises alternate between red light and green light. Timer for each exercise is controlled by randomity timer.
Red Light exercises:
Al Gore
High plank
L side plank
R side plank
Low plank
Static lunge with L leg in front
Static lunge with R leg in front
Reverse plank
Static calf raise (heretofore renamed Tippy Toes)
Static leg hold (level)
Green Light exercises:
Mountain climbers
LBCs
Merkins
Lateral lunges
High knees
L single leg wife pleasers
R single leg wife pleasers
Penguins
Crunchy frog
Freddy Mercury
20 exercises total, randomity timer set between 15-45 sec. Average time of 30 sec per exercise should take about 10 minutes total for the routine. While toggling between apps on my phone while leading the Q it was only until I was on my way home that I accidentally skipped over one of the side planks and lateral lunges. Sorry guys.
But it all worked out in the end because at 6:10 we moseyed back to the shovelflag and got back at exactly 6:15. See I knew what I was doing all along. Countoff, name-o-rama, announcements, intentions, sweaty ball of man. Can’t wait to come back to Popeye’s for future beatdowns and whoever put me on the list can do so in the future if you are looking for Q’s.
It’s another crisp, cool Friday morning. The PAX are ready for the Mountain what to do? Hmmm…we shall see. With a disclaimer, let’s mosey!
Mosey to under the mountain for warm-up all in cadence:
IW’s
Self-Love
Grass Grabbers (Cement Grabbers)
Self-Love
Toy Soldiers
Open-Gates
Count off by 1 and 2
Here we go, let’s do something I don’t believe we have done
at the Mountain before. Time for Ants up the Hill! Team 1’s mosey to second staircase while Team
2 stays at first staircase for…bear crawl to top of Mountain up stairs!
At top of Mountain circle up for Mary until Six including
(all in cadence):
Russian Twists
What comes up must come down. Team 1 Crab Crawl Down first stair case. Team
2 mosey to second stair case and crab crawl down.
At bottom of Mountain circle up for Mary until Six including
(all in cadence):
Penguins
Hello Dolly
All the Pax are here, let’s mosey to quad between Monroe and
Bobet Halls for:
7 of Diamonds (Do all exercises at each corner of quad):
Burpees X7
LBT’s (2 is 1) X14
Merkins X21
Squats X28
Merkins X21
Flutter Kicks (2 is 1) X14
Burpees X7
Time is running out YHC calls it. Mosey back to Flag. We are done!
The iconic opening words to the song made famous by the 1985 smash hit “Vision Quest”. Who could forget this iconic scene? Look at those moves! No wonder this movie was so popular!
Okay, so perhaps a minor exaggeration on my part as not a single member of the Pax could identify that song this morning, or its significance (Lunatic Fringe is in main song played in Vision Quest, which is where the name Kuch comes from). At least Shuffles has the excuse of not having been born in 1985. Bogey would have nailed it of course.
Despite my disappointment, we decided to workout anyway on this cool crisp morning. Temperature at kickoff was right around 50, and although we may have felt a few raindrops, the weather, overall, was pretty nice.
We moseyed to the center of the intersection, with some high knees etc… on the way, for some quick, fast paced warmups so we could all…. warm up. Except High Rise of course, who some might say was slightly over-dressed for the occasion, having worn perhaps his entire closet full of sweaters, scarves, parkas, mittens and what have you. Fitting for a man who solved the climate crisis yesterday by declaring it #2cold2warm. Regardless, High Rise remains #2legit2quit in my book.
Once the warm-ups and player intros were complete, we headed up to the levee to Indian Run to the concrete portion for our next activity. Rockin tunes were played as we passed the speaker off. When we got to the concrete portion, there was a fence that briefly confounded all my 5:40 AM logistics… luckily, someone suggested we walk around it, which we did.
On the concrete, we did a couple rounds of merkin ring of fire, and moved right along to a simple tabata, 20 seconds on, 7 second rest, 4 exercises x2 for each session. Burpees, LBC’s, Merkins, Squats. After completing each round of those 4 exercises twice, we ran up and down the levee 10 times to catch our breath. We completed this circuit 3 times, before Indian running back the other way.
When we reached the intersection, we headed back to the flag for a few more rounds of merkin ring of fire until 6:15.
We prayed for the strength to take care of our elders, the ability to appreciate our own health, and the humility to grasp that one day, we may be the ones who need help. I know that I need your help to continue to get better, and so, as High Rise suggested this week (before solving an existential crisis for all of humanity), I note that I am truly thankful for all of you, for everyone who showed up today, for everyone who has ever shared a word of encouragement with me during a workout, for everyone who has ever held me accountable, and for everyone of you, who inspires me each day. Thank you. – Kuch
YHC was up for his second consecutive Q in City Park. Following the fill-in Q at The Stomp and seeing that the forecast for this morning was for a chilly 34 degrees, I opted to include more running than I typically would include in a Foundry beatdown in order to keep our bodies moving and stay warm. Thankfully there was negligible wind so today actually felt warmer than yesterday. With that said, Al Gore doesn’t know anything about “global warming” when New Orleans is in a near freeze in the middle of November. 11 PAX gathered at the mythical shovelflag, disclaimer was given, and off we went.
Warm up:
With the weather being what it was I opted for a slightly longer warm up so we moseyed from the flag and made a full lap around the practice track. After that circle up.
SSH x 20 IC
Windmills x 10 IC
Grass grabbers x 15 IC
Arm circles fwd/rev x 10 each
Self love x 15 IC
Thang #1:
I chose for a more run based routine and found the Merkin Mile on the exicon. Run a lap (1/4 mile) then perform 25 merkins. Rinse and repeat 4 times. Total = 1 mile and 100 merkins. I also wanted to keep everyone together as much as possible so I added that once everyone’s lap and merkins were complete we would hold the aforementioned Al Gore until the 6 had completed the round.
Thang #2:
After that we recover walked over to the starting line on the back side of the track. Here we would do 40s. This consisted of performing 2 exercises in which you perform 30 reps of exercise 1, run the 100m, perform 10 reps of exercise 2, and run back to the start for round 1. With each round the reps would change by 5 reps. 25/15, 20/20, 15/25, and 10/30. Since we went heavy with arms/chest previously I thought a good leg burn would go over well. Exercise 1 was squat jumps and exercise 2 was single leg wife pleasers (bridges). Plank and wait for 6 when complete.
Thang #3:
Recover walk back over to the warm up area of the track for The Gross. I found this one on the exicon a few weeks ago and since I had some time left over (and the list of exercises still saved on my phone) I went back to the well with a slight adjustment from my previous go round. 12 reps of 12 exercises. I once again tried to even it out with 4 leg, 4 arm, and 4 core exercises.
Low slow squats IC
Jumping/Bouncing IC (don’t let heels hit the ground)
R side lunges
L side lunges
Floyd Mayweathers
Carolina dry docks
Diamond merkins
Air shoulder press
Flutter kicks
Hello dollies
Box cutters
Freddy Mercury’s
Mosey back to the flag and plank for ~1 minute until the clock struck 6:15. Count off, name-o-rama, announcements, intentions, and sweaty ball of man. I once again challenged the PAX to think of something to be thankful for every day as Thanksgiving is approaching. As always it was a pleasure to lead.
Unfortunately Tool was unable to Q this morning and was a late scratch. And whenever there is a need for a Q somehow I seem to be the guy to do it. I usually welcome it as a challenge and I had never been Q for a Stomp before. So 11 lunatics joined me for a brisk morning run with a lovely breeze.
Disclaimer was given. I chose to do something radical and gave the instruction to run 20 minutes out and 20 minutes back. The wind was mostly at our backs on the way out which allowed for a lovely run. Unfortunately the wind in face on the way back with some occasionally strong gusts made for an interesting challenge. However as you would expect all PAX powered through. I am typically among the slow runners so upon my return to the flag Belloq took the lead and had the PAX performing some 8 count absolutions which is always a crowd pleaser. Once the 6 returned a quick round of Mary was done. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man.
Lately with Thanksgiving nearing my M has been challenging the 2.0s and me to come up with something we are thankful for everyday. I challenged the PAX to do the same since despite whatever trials and tribulations we or any family may be experiencing in life we have so much to be thankful for. Looking forward to the next Q (which will be tomorrow).
YHC had the opportunity to Q at the Renaissance the day before, which is a great AO to workshop new ideas. Today we got to tighten it up.
WARM UP – x10 Arm Circle x10 Reverse AC x10 Abe Vigoda x15 Side Straddle Hops x10 Parker Peter x10 Peter Parker Mosey to Elysian Fields – Indian run to end. x20 SSH
THE GRIND – Adaptation of the 4 corners Goal is to do two rounds of one movement with a paired static hold. At each corner. Bringing with you a reminder of the previous corner, to compound the pain.
First Corner – Circle Up. All hold plank position. One pax member starts off – 10 merkins – then next starts on his completion. All hold plank till circle is complete. Clockwise. Yup, hold it. We had a bigger group so short recovery upon completion of each circle throughout workout was decreed. Do two rounds. Run to next corner (approx 100 yards)
Second Corner – Circle up. Plank. Reduced value of 5 merkins. Complete circle. One Round. Move to your six. 20 LBCs per pax, complete the circle. Doesn’t matter how you do hold it, but feet may not touch the ground. Just hold it… 2 rounds. Run to Next Corner.
Third Corner – Circle Up. Plank. 5 Merkins, complete circle. On six. 10 LBCs, complete circle. Back to Feet for next movment. All hold trees (al gore) while each pax cranks out 20 squats. Seriously. Hold it! 2 rounds. Immediately sprint the distance to last corner.
Fourth Corner – Circle up. 5 of each movement while all hold matching static movement. Complete then run back to starting point for stretching.
I’d like to work out the kinks on this one a little better so we could push through with enough time to go back down. It would be a good – solid – 45 minute plan for any Q. Either way, playing with the numbers a bit at each point is all it would take… For any interested to borrow.
As a note, what YHC likes about this type of workout is it is F2 conducive. As others have noted about the Stomp, doing a sustained exercise with opportunity to banter is always a good one to solidify the community and accountability.
As always, thanks for letting me lead. Thanks for the accountability to kick the week off right.
The Q sheet for The Stomp was mysteriously blank for this beautiful Tuesday morning. On Monday, YHC wondered why would such a popular beatdown did not have a Q — rain in the forecast (we all know Lakeview people can’t handle a little rain). So at 5:01 am, YHC took the Q, his first at the beloved 610 Stomp.
This Saturday morning is the Cresent City Fall Classic. YHC has always dreamed of running the Cresent City 10k from a timed coral. The fall classic and the St. Patty’s two-miler are the qualifiers for the 10k but YHC cannot attend either this year. So, why not make the entire Stomp crowd attempt to run qualify for the race at an F3 workout.
We mosey from the flag to the starting line. Along the way, we warmed up with high knees, butt kicks, carioca right, and carioca left.
At the starting line, the course was roughly explained. Runners were reminded that a CCC10k qualifying time was 22:00. With that disclaimer, we were off.
After passing Christian Brother’s the kind security guard told us that our route would need to be modified (darn VooDoo Fest). No worries we modify and move on.
At the conclusion of the run, a few things were determined.
The Pax determined that Shuffles probably qualified and no one else.
YHC discovered how his M feels when I don’t follow directions.
F3 is full of leaders and followers, both were on display today.
Amnesty plays by his own rules.
The park is safer than running down the bayou (except for that one part when I lead the Pax into the middle of Wisner).
Finished with Mary, stretching, and burpees.
COT
It is always a pleasure to lead. Thank you, gentlemen.
20 runners were greeted with an absolutely perfect pitch black morning at the Stomp today. The temperature hovered around 65 degrees for the entire run, and at no point did we see the sun. Thanks to Daylight Savings Time and those long Spring and Summer days, we’re treated to at least a mid-workout sunrise for most of the year. In fact, the sunrises will be back next month when Daylight Savings Time kicks in. Until then, let’s enjoy these last few chances to make our way through the dark, quiet streets of New Orleans while the city sleeps.
About 6 months ago, some of us timed ourselves in a 1-mile at the Danger Zone. Since the DZ is no more, YHC decided to bring the time trials to The Stomp. The instructions were simple…. well, I thought they were simple at least.
Bring an activity tracker
All run one warm-up mile together
Once your activity tracker makes 1 mile, run Mile 2 as hard as you can
Regardless, turn back at 20 minutes and run back to the flag.
Send me your mile 2 time
Even with a little confusion, this mostly went off without a hitch. The purpose of the time trial is not to see who’s fastest, but see how we’re improving. Sure, it’s fun to run around in a tank top in the early morning grabbing grass and doing a few burpees, but overall, I think we all want to get a little better, faster, stronger. To that end, I’ll post your time from today if you send it to me, and I’ll tag this post with #timetrial . Search that tag next time we do this and see how you’ve improved. Here is what I have. This is not necessarily the order in which they finished:
Shuffles
Tua 6:47
Dirty Dell 6:37
Briefs
Screwtop
Belloq 6:51
Hawg 6:40
Jesus Juice 7:02
Rudy
Kuch 7:06
Breadsticks 6:32
Rev Sox 7:51
Tool 8:49
Woz
Bongo
Chips
Tugboat
Hokie Pokey 10:30
Thumb War 8:13
Gideon
Few rounds of Mary led by different PAX, and then 5 burpees for each pax member who did not stick with the group early on. The usual formalities and a prayer for peace and stillness in our lives. Thanks for having me. – Kuch
