F3 New Orleans

Tag: SwampCock

  • Krazy Ivan Training at the Stomp

    It has been said that the only reason the World wins the GN is due to the Northshore presence.  Is that true?   Well then how would that explain a World victory at the 2019 Krazy Ivan?!   A GroupMe was sent to the Stomp runners to show up sleeveless and handsome.  Thank you all for getting that at least half right.

    The route would be similar to that of the Turkey Day Race.  North on Marconi, South at the roundabout, East to NOMA and up Lelong dr, back down through Roosevelt mall and sweep the 6s. Seal the deal with 10 burpees, 25 LBCs, 10 R Alabama Prom Dates, 9 L APDs.

    Counterama, Namerama, T-Claps to the Sky Q for the gift of the Day.

    Thank you for the opportunity to lead, SYITG

    Da Parish

  • Return of the Dome Patrol

    As Saints fans we were hoping the Dome Patrol would have returned this past Sunday, but that didn’t happen.  It finally showed up today.  Three LARC members and a guest from Winston-Salem did what they could to define what the Dome Patrol will become post BRR.

    Warm-up

    Run the Ramp in front of Gate A to give any late arrivers time to roll in hot.  ¿Dónde está El Guapo?

    The Thang

    Run.  That’s pretty much it.  We ran down Tulane, cut across Harrah’s to the Aquarium.  Then we ran down river to Jackson Square.  This is where we lost Cav and Bam.  I really was trying to pay attention, but Swamp Cock can enthrall you with conversation.  We circled back to go get them, but didn’t see them.  We asked several people in the park if they saw any runners.  They all apparently pointed us in the wrong direction.  We retraced our steps….well not really, we went back a fairly similar way to the VSF, but didn’t find them.  After returning we ran up and over the Gate A ramp forward and backward several times until the clock neared 0615.  Then we headed back to the VSF, relieved to find Cav and Bam waiting for us.

    NMM

    • If you are looking to fit in another running workout, come try out the Dome Patrol.  It’s not just parking garages.  This AO has a lot of potential..running in Woldenberg Park, running through the quarter, running around not Lee Circle, etc.  Runs will be structured for all paces.
    • Losing Bam and Cav lead to some impromptu Fartlekking for Swamp and me.  In our rush to find them we definitely had a negative split.
    • Be careful on Canal St.  When they clean the sidewalk in front of their businesses, the wet surface creates a Looney Tunes boobie trap for runners in flip-flops.
    • Prayers for Bam and the residents of North and South Carolina as they prepare for Hurricane Florence.
    • Check GroupMe for more info regarding Dome Patrol in the coming weeks.

  • 9/11 Stomp #159

    YHC arrived to the AO early, and was able to greet those that arrived to participate in the 9/11 tribute. YHC was pleased to see members of the LARC, fresh off their BRR victory run.  YHC was glad to see 2 shovel flags holding Old Glory on this day.
    At 0528, YHC took a couple minutes to read some fast facts about 9/11.
    17 years ago, Nineteen men hijacked four fuel-loaded US commercial airplanes. A total of 2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania.

    The Victims:

    At the World Trade Center (WTC) site in Lower Manhattan, 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers, or as a result of the crashes.

    Of those who perished during the initial attacks and the subsequent collapses of the towers, 343 were New York City firefighters, 23 were New York City police officers and 37 were officers at the Port Authority.

    At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.

    Near Shanksville, Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field. It is believed that the hijackers crashed the plane in that location, rather than their unknown target, after the passengers and crew attempted to retake control of the flight deck.

    As of July 2018, 1,642 (or 60%) of 2,753 WTC victims’ remains have been positively identified, according to the medical examiner’s office.

    A brief disclaimer, and we’re off……

    The 9/11 tribute run would consist of running through the practice track and on to the festival ground bike trail, where the pax would run half the lap and meet at the Wisner Bridge.

    At the Wisner Bridge, the instructions were simple.  The pax was to run up and over a total of four times, symbolizing the 4 planes from 9/11.  The Pax were instructed to run uphill as hard as possible thinking about the uphill battle the first responders had at the WTC buildings.  While running downhill, the pax was to think about the sacrifice the heroes of flight 93 made when they crashed nose first into a field, which potentially saved hundreds of lives of the unknown target.

    Once complete, the pax was instructed to complete the lap of the bike trail and return to the practice track where they were to run 2 laps, sprinting the straightaways and resting on the curves.  YHC believes the minimum run was just over 4 miles, while the faster pax probably got closer to 5 miles.

    Return to the flag, and complete one set of 9 ‘mericans and a set of 11 ‘mericans to seal the deal.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    Thanks for posting with me today, SYITG

    NMM

    YHC told a brief story of the visit he made with his 2.0 to the 9/11 memorial site in 2017.  I wasn’t sure if my daughter could handle the somber experience at 10 years of age, but she was genuinely touched by the experience.  On our way out, I told her she could get whatever she wanted at the gift shop, which usually entails many stuffed animals and silly toys, but not this time.  All she wanted was a NYFD ball cap.  Nothing more to say there…..

     

  • Poor Prior Proper Planning Looses the FNG

    Who reads the emails? Who looks at the Q list? Let me tell you who does…Saban does!
    Saban looks out for his buddy

    Well I can tell you that YHC completely missed the boat on this and had to improvise. While we might admire those who can do things on the fly, or just around Aububon, not having a plan can have unfortunate consequences.

    So 21 maybe 22 pax head out, include FNG Carlton,

    Quick Warm Up

    Imperial Walkers x 20
    Forward And Reverse Arm Circles x 20
    Peter Parkers x 20
    Mericans x10

    Mosey to say hi to the cinder block and back to Oak Ally for a round of BLIMPS 5/10/15/20/25

    Mosey on to the row bars and the train runs off the tracks. Unsure how many pax we have, unable to employ gray matter to do long division the situation quickly deteriorated into mockery of the Q…all of which was justified!

    Count was rows x 15
    Pickle Pounders
    Squats
    Lunges
    Mericans

    Mosey down the path for 3 rounds of Circle of Fire. Pax mentioned something about the FNG with much harumph.

    Across the golf course to the usual green from a call out of Mary.
    LBCs
    Doctor Ws
    RFM
    Russian Twist

    Indian run to the pull up bars, learning from the row bars we moved better and faster.

    Dips were the count x 15
    Squats
    Lunges
    Pull Ups

    On to the circle, only then did pax point out that we lost the FNG. Nothing on Uptown Messenger but know your pax and remember to sweep your 6. Big reminder to YHC you don’t have to write it down on your blankey but you do need a plan. Also when we have the FNG we need to keep them engaged and make sure one of the Pax is looking out for them and encouraging them.

  • 49 +1 =

    To celebrate becoming worthy of respect, YHC took the Q on his birthday.   After a questionable disclaimer we headed out.  The thang – 15 minutes out and back down Bayou St. John. returning to the track for speed work.    YHC had the pleasure of running alongside GRT IronHorse from Jacksonville Fla.  Some of the PAX were a bit tardy on the return so there was ample time for planking. Next on the agenda was speed work.   We did a total of 10 50 yard sprints across the football field with very little rest between the last 2 rounds.  Fairly gassed we returned to the shovel flag for 49 flutter kicks as YHC didn’t technically become worthy of respect until later in the day.   We closed with a count,  name-o-rama, intentions and a prayer.   YHC is thankful to have F3 and certainly a better man because of it.

  • Stomp #153 – The Tribe Has Spoken

    A few more miles were added to the F3 odometer this Tuesday at The Stomp.  The scheduled Q was unable to make it so YHC became appointed to take the helm.  In an effort to mix things up, YHC suggested a Wisner route with some laps on the overpass but the silence and lack of enthusiasm meant the tribe had spoken so we opted to go the bayou route, as per Kimchi’s suggestion.  We ran for 40 minutes (20 out, 20 back) and enjoyed a little F2 chat early on before the PAX spread out at.  T-claps to Smooth for pushing hard and knocking out a little extra distance at the end.  Also, t-claps to Abacus for becoming a regular at The Stomp and becoming a better runner.  Once back, we utilized the last 5 minutes for: LBC x25, Penguins x15, Burpees x10, Plankorama 1 min, Hip Flexors 1 min.  COT to cap things off.  Solid way to start the day.

    Tool

  • 8118

    So many directions that a Q can take that sometimes it’s hard to pick just one.  With some late night pondering though I couldn’t pass up the opportunity of 8118.  Has there ever been a palindromic beatdown in the history of F3?  Does the Pax know what a palindrome is?  Does the QIC know that numbers really aren’t palindromes?  Is drinking a Rockstar and going for a 7 mile run at 10pm a good idea?  Is drinking a Rockstar and…… ever a good idea?  Having exhausted myself I knew I needed a workout where the Pax could just do their thing.

    Mosey over to the zoo parking lot for a warm up:

    • SSH IC x 30
    • Hillbilly IC x 30 (testing the ability of the assembled hillbilly’s to count to 30)
    • Mountain Climbers x 30

    Mosey to the Audubon statue for some stretching and a little Q&A.  As Rudy was not with us I had to scan the crowd to find the next most likely PAX to appear on Jeopardy and my eyes settled on JV.  ‘What is a palindrome?’ Some under the breath musings about Elba and Canals hinted at the answer.  ‘Why does that matter today?’ Nip Tuck nailed it, ‘8118’.

    The Thang:

    • A figure of 8 run around the medians
    • 8 Merkins at the bottom and top of the 8
    • 1 burpee every time at the crossover
    • Run forwards from bottom to top of the 8
    • Run backwards from the top to the bottom of the 8
    • Run 8 laps

    Not much was said from this point on.  Perhaps some disbelief or just boredom.  There wasn’t an official time goal but we did run out of time with most still on the course.  Congrats to Beiber, Pony Boy, Mahatma, El Wire, G Spot, Peppa, Swamp Cock plus maybe others who finished the 8 laps.

    Mosey back to the flag.  Count off and namorama.  Intentions for Rudy’s sister and a couple of Roots’ friends who are ill.  An official uptown H8 may be something to consider.

     

  • Fartlekkers Rejoice

    The Pax have been bringing their A game to the Stomp recently.  Multiple weeks of double digit counts and some all out effort have revitalized this legendary AO.  YHC had the good fortune to follow up a Rudy Q.  Surely I could make it over the low bar he had generously set for me.  It has been a minute since we have done farleks around here so I brought out my proven technique of yelling random percentage numbers at the Pax and letting them figure out what they mean.

    Disclaimer

    Fail.  I start off worse than Rudy.  Embarrassing.  In my zeal to give the Fartlek instructions I forget the disclaimer.  I hastily yell it as we run, after Recall brings the omission to my attention.

    The Thang

    Da Parish, who claims his super tight and bright cycling jersey must have shrunk recently, takes off on a solo trek around Lakeview.  I don’t know where he went, but where ever it was the women were blessed.

    The rest of us ran in relatively baggy outfits.  A picture is worth a thousand words:

    You thought I was going to post a picture of Da Parish’s outfit?  Sorry, I didn’t take one.  In case I ever decide to run for political office, I want to make sure no one finds anything like that on my phone.

    We started with your normal pace to the festival grounds.  As we reached the festival grounds we circled back around for the six.  For each of the following segments the early finishers circled around for the six so that we all stayed together.  Recovery pace between each segment

    • 70% effort to the big pavillion
    • 100% effort to the last tree before the path to the Wisner overpass
    • 60% effort up and over the Wisner overpass
    • Run backwards up the overpass, turn and run 75% effort down
    •  50% effort up and over the overpass
    • 80% effort to the turn that goes under the overpass
    • 75% effort to the turn that goes under 610
    • 100% effort to the top of the hill past 610
    • Normal pace to the backside of the track
    • 100% effort – 440
    • 100% effort -220
    • Recovery run back to flag

    We sealed the deal with 15 burpees.

    NMM

    If MapMyRun is accurate, and I have little reason to believe that it is, the entire Pax ran over 4.5 miles at a 9:00 min/mile pace.  That’s an impressive showing.  And they had plenty of breath to make several Junior High comments about entering the track from the backside.

    T-claps to El Guapo for EHing Swamp Cock to post at his first Stomp.  Hope you become a regular, brother.

    Looks like 33% of the LARC is taking their training seriously.

    I wore shoes.  I think that was a mistake.  I know Rudy was disappointed in me and for once I agree with him.

  • Fore!

    As my fancy fitness tracking watch, I mean 15 year old Casio G-Shock, ticked near 5:30 the anticipation became palatable. The First Annual Officially Unofficial F3Nola Blimp Golf Tournament (sponsored by John Daly’s Grip It & Sip It) was almost underway.

    First we moseyed a bit to that Greek pavilion looking thing for some warm-up:

    Side Straddle Hops X 34
    Arm Circles X 15
    Reverse Arm Circles X 15
    Peter Parkers X 15
    Mountain Climbers X 15
    Parker Peters X 15

    Next we moseyed to the links for the main event. They say Blimp Golf predates its Scottish counterpart, but it fell out of popularity due to it being completely pointless. The rules are stupid and convoluted, you start at the first hole and do one set of BLIMPS with the par of the hole as the reps. Then you do 34 Merkins (because it’s my birthday and I like them). The first person to finish wins that hole and then you mosey to the next hole and repeat with hole number as the sets and the par as the reps.

    The first hole started out a little rough, mostly due to my poor explanation. After that we started cruising. Unfortunately I forgot to keep track of who won each hole, so I can’t give out the grand prize. I promise to do better next year. Our sponsor was kind enough to provide a delicious Grip It & Sip It Hard Tea for each hole winner though. Let me know in the comments if you won a hole and I will make sure you get one.

    After 5 holes we decided that the we were golfed out for the day and we moseyed to the benches:

    Dips X 15
    Right Leg Step-ups X 15
    Dips X 15
    Left Leg Step-ups X 15
    Derkins X 20

    According the Casio we had way more time left than I thought. The PAX recommended that we do some AB workouts. We headed back to the pavilion for some Ring of Fire:

    Nolan Ryans
    Real Freddy Mercurys
    Lots of other AB stuff

    Back to the flag for Count-Off, Name-O-Rama, Announcements, Intentions and Prayer.

    Big thanks to everyone for coming to my VQ and helping me out with my mistiming.

  • And we are done….just kidding, not really.

    So after a last minute exit from Chowdah for his VQ, YHC decided to step up and take the Q.  After planting the shovel flag in what was unusually hard dirt and the usual disclaimer, we were off.

    Mosey to the Kick-Ball Field in front of Audubon Zoo for Warm-Up:

    • Imperial Walkers X 20
    • Arm Circles Forward X15
    • Arm Circles Reverse X15
    • Hillibillies X20

    Next, short mosey to Soccer Field for:

    • 4 Corners – B.O.M.B.S – Modified (You’ll figure out why shortly)
      • First Corner – 5 Burpees
        • Defensive Drills R/L to
      • Second Corner – 10 OH Presses
        • Crab Walk to
      • Third Corner – for Modification #1 – 15 Monkey Humpers
        • Backward Run to
      • Fourth Corner – 20 Big Boy Sit Ups/Rower Sit Ups (PAX choice)
        • Bear Crawl
      • Back to First Corner for Modification #2 – 25 Side-Plank Leg Raises split between right and left sides

    This was so fun, Rinse and Repeat!

    Mosey to Shelter for:

    • The Cooper
      • 10 Burpees
      • 10 Merkins
      • 10 Squats
      • Run 1 lap from shelter to track and back (approx. 400M)
      • Decrease by 1 until done

    Now you know why YHC decided to modify the merkins and squats out of the B.O.M.B.S.  You’re welcome PAX!

    Now the above routine seems pretty straightforward and not that difficult.  Apparently not with 90 degree heat and what seemed like 110% humidity.  The Cooper should be renamed the Mumblechatter-Killer because it was pretty quiet amongst the PAX once we really got going.

    As we continued in our endeavor to get to the end of this never-ending routine, YHC realized not all the PAX would have time to complete.  So, modify!  YHC decided to announce that we would call it when the PAX leaders (I’m looking at you Douille, El Wire, Mariah and a few others) finished all their rounds.  Apparently, those same leaders misheard me and thought YHC said we would finish when they completed their CURRENT round.  You can imagine my amazement when I pulled into the shelter with a group of PAX waiting for YHC for the next THANG.  Of course, I quickly explained that we still had several minutes to go and let’s get to it.  Que collective groan.  Off we went for more rounds!  Lucky for the PAX we did run out of time so YHC called it.  That Cooper was something else.

    Mosey back to the Flag for Count-Off, Name-o-rama, Announcements, Intentions and Prayer.  Special thanks to all who attended and helped put on the F2 Picnic on Saturday.  A great F2 event.

    Thanks PAX for letting me lead!  What a great group of #HIM.