F3 New Orleans

Tag: The 610 Stomp

  • 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…..

     

  • 610 Coastie

    YHC has been having frequent knee pain since the Gnarly Nutria victory, self diagnosed Patellofemoral Syndrome.  Most doctors call for RICE (rest, ice, compress, elevate); YHC is trying MICE (movement, ice, compress, elevate).   Rather than pounding the pavement, it was time to get back in the saddle.   Through the technological miracle of GroupMe, YHC put out a call for cyclist to join him at the 610 stomp for a bike ride.

     

    Heisenberg would lead out the runners while YHC would lead the ride.  Only one PAX would answer the call and that was enough.  Amnesia showed up on none other than an BCBS NOLA Blue Bike.   YHC was mounted on his Trianthlon Bike and thought for sure that Amensia would be left in the dust.   Little did YHC know that this PAX could ride!

    The Ride – 11.25mi, 39:15, Avg Speed 17.2 mph.

  • To Run Faster You Must Run Faster

    A mighty PAX of three men posted for the weekly 610 Stomp, F3’s running focused workout held in City Park every Tuesday.  Apparently some of the regular PAX were scared off by the forecast of the ferocious Tropical Storm Gordon heading our way.  YHC had the Q and has been stuck in a rut lately with running pace so after brushing up on some speedwork tips via the interwebs, the plan was to incorporate some Fartleks in the workout.  Although it sounds like just another goofy name out of the F3 Lexicon, Fartleks are actually a real thing and is Swedish for “speed play.”  Fartlek runs are a very simple form of a long distance run and is simply defined as periods of fast running intermixed with periods of slower running.  The goal for the morning was to keep moving the entire time and work on speed by doing the following:

    Normal mosey to NOMA at you own pace.

    Hit the track around the Big Lake (3/4 mile total) with a pace OYO “kicked up two notches” until the bike rental area, then finish the lap at a regular or slower recovery pace.

    Rinse and repeat then immediately mosey back to the practice track.

    At the track, continue the fartlek pattern with a faster pace for a full lap, followed by a recovery lap or half lap.  Keep repeating and vary up the fast runs and slower runs.  Lots of other runners out there doing similar workouts, several of which were easier on the eyes than the normal running PAX.

    As time was about to expire, the three of us reconvened and Frac called an audible for a final 100 meter sprint followed by a 100 meter run and mosey back to the flag.  Total distance covered ranged from 4.53-5.38?mi in a 43+min span.  YHC

    COT included prayers for Frac’s mom, the PAX heading to the BRR, and for those in the path of the storm.

    Tool

  • 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

  • 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.

  • Stomp 151 – Sprinting in the gloom

    Morning Forecast: Typical July morning.  Hot.  Preposterous humidity.  Low growls of thunder in the distance.  Good times.  The brief time when we could welcome the stomp with the sunrise seems to already be in the past, so instead we welcome the PAX in the Tuesday morning Gloom.

    The Pax: Another week with a near-record crowed: 13 PAX in the gloom to go out for a run.  Rudy Q – means we’re running.  None of this “Hey, lets kick a baseball.” stuff.  Nice to see Shorty back in the fold, as well as a newly Respected Amnesty.

    The Route: 30 minutes.  15 out and 15 back.  At your pace, meet back at the track at 6:00.  YHC enjoyed getting pushed by Smooth, El Guapo and Shorty (WELCOME BACK!).  At least until Smooth turned on the after-burners at the entry back into City Park, leaving us in the dust.  Good addition to Team World!

    The Track: Gathering back at the track at 6:00, give everyone a minute to catch their breath.  Then we’re on to the Sprint Ladder:

    • 100 sprint, 100 recovery
    • 200 sprint, 100 recovery
    • 400 sprint, 100 recovery
    • 200 sprint, 100 recovery
    • 100 sprint, 100 recovery

    As PAX finish, settle in on your backside to get some Rower Situps in.  x10.  Then x10 more.  Then x10 More.  That brings the 6 home to roost.  Mosey back to the flags (thanks FracSac for tending the flags!).

    Count-off, Announcements.

    • Gnarly Nutria tomorrow night.  Hawg promises to bring a Leg beatdown to the Birdcage tomorrow, while Tool promises an arm-focused workout at The Foundry).
    • Picnic on Saturday

    Intentions (safe travels, blessing on kids – and blessings on Belloq travelling with his Youth Group).  Close out with a prayer.  Thank you for letting me lead.

  • Stomp #150 – Faster and Stronger Together

    “If everyone is moving forward together, then success takes care of itself.” – Henry Ford

    Before most people rolled out of bed this morning, 15 men got faster and stronger by posting at the The Stomp, a F3 running workout that meets every Tuesday in City Park, with this week being our 150th beatdown.  Some might ask, why would a bunch of guys drive from their homes to another location to simply run and maybe crank out a few body weight exercises?  Surely that can be done by walking out your front door and moseying down your street.  Burpees and core work can be done anywhere, right?   No need to get in a car and drive to do that, right?  Well for many of us, meeting up as a group, when possible, to do these things seems to help in several ways.  If you’re reading this, you probably grasp this already and routinely post at F3 workouts to push yourself, push others, break the boredom, and try exercise routines you may not normally do on your own.  Plus you get to heckle the usual suspects, rib on Hawg for always being late, as well as enjoy the 2nd F and 3rd F in the process.  For YHC, the Tuesday Stomp has been one I rarely miss since I know I’ll probably run further and/or faster that I would solo.  It also makes me put my running shoes on at 5:10 instead of 20-30-40min later and squeezing in a quick, lazy run before work.  For those that enjoy running and haven’t posted on Tuesdays, I suggest you put it on your radar.

    As the PAX trickled in, cool to see some a few more guys than usual.  Hopefully they weren’t expecting YHC to have some elaborate plan in store.  As go time came near, the plan was to run the Bayou route, 20 min out and 20 min back, but with a little twist…to try to start as a group and finish as a group.  Therefore we formed two lines for an Indian Run to the museum, then keep going at your own pace toward the bayou.  Once back at the flag, turn around and run back to sweep the six in an effort to finish as a group.  The IR went well with a 8:40 pace which is probably faster than most of us would have started with…t-claps to the PAX for pushing hard.  T-claps to Hawg for catching up to us despite being tardy, again.  Total distance covered varied from approx 3-5 miles.

    Once back, we had 4 minutes for the finale, or “sealing the deal”.  Since BURPEES were part of the original 610 Stomp, it was only fitting to work some in.  We partnered up for a burpee/plank countdown.  PAX 1 knocked out 10 burpees, while PAX 2 held a low plank.  Flip flop, then a round of 9 burpees, then 8,…with time running out around the 7-8 mark for most.  T-claps to Cowbell for demonstrating his new plank form with knees touching the ground…you get a pass since you helped lead the running pack.

    COT to cap things off.  YHC intended to bring up some cool pep-talk like stuff regarding the 150th Stomp milestone, however the run and burpees brought on a sweaty buzz.  Announcements include lots of races and events coming up so check your email or GroupMe if interested.

    Thanks for the opportunity to lead.

    Tool

  • Cooling Off In The Rain

    Mid day on Monday I saw the gap in Qs for the  week,  I signed up for the day I was available.  Later that day I checked the weather forecast and considered pulling my name hoping no one saw my commitment…..  But no that would be to easy,  and I am due for Q rain or shine,  besides this time of year,  a little rain and a early run is nothing but a blessing.  And rain it did,  but could have been much worst.

    Very simple as Tuesday morning always are in planning:

    15 minutes out to the bayou and 15 back.

    then to the track for speed workout sprint straights,  run curves.

    10 mercans

    2 minutes of plank hold

    then some stretching

    COT, Name a Rama, announcements, intention, prayer.

    Welcome new FNG Dr Goose!

    Thanks for opportunity to lead!

     

  • Rarajipari at the Stomp

    El Guapo:  When Hawg sent the message on GroupMe last night that we would be playing Rarajipari at the Stomp, I knew I had to be there.  I’m running the Blue Ridge Relay in September and I’m taking every opportunity that I can to train.  I also thought it would be a good opportunity to see how Hawg’s training is going.  Truthfully, I’ve been a little concerned.  He set up a June challenge for us on MapMyRun.  They idea was to run at least 70 miles in the month of June.  86 and Swampcock are already over a hundred.  Everyone else on the team is around 50-60.  Hawg has run…..11.  Eleven miles.  that’s about a third of a mile per day.  A third of a mile per day.  He also looks a little overweight.  Well, maybe more than a little.  I’m not sure he’s training.

    Rudy:  You have met Hawg right?  What about him made you think he knows what training is?  I didn’t even know he was still doing F3.

    Da Parish:  Hawg made a burpee bet with me on the LSU – Arkansas series this year and then went double or nothing on the SEC tourney.  He owes me 66 burpees at the Mothership, and I haven’t seen him since.

    Hawg:  I got a lot of family commitments.

    Stubhub:  Now that school is out, I’m glad to be back to working out with the guys.  I’ve been back for a while, but Hawg kept making a big deal about my “kotter” today.  I just let him go on and didn’t say anything.  My kotter was a month ago.  I’m not sure the last time he posted.  When he taught my girls in high school my wife and I used to talk about how we weren’t real sure he knew what he was doing.  Seeing him operate at F3….my opinion hasn’t really changed.

    Bongo:  “We gotta get out while we’re young, ‘Cause tramps like us, baby we were born to run..”

    Triple Shift:  Hawg pulls up, at 5:30 mind you, with a couple of baseballs.  We are supposed to be playing Rarajipari.  They actually make balls for that, but he’s going to use baseballs.  What kind of Mickey Mouse operation is this?

    Stubhub:  So as soon as we take off, my calf starts acting up again.  I injured it last week.  Let’s see…what was I doing when I injured it?  Oh yeah, I was at an F3 workout.

    Hawg: So Stubhub pulls up lame right out of the gate.  I felt so bad for him.  His first day back in a year and that happens.

    Stubhub: ….

    Cornbread:  T-claps to Stubhub.  He stuck around and got some work in and met us for the COT.  A lesser man would have gone home.

    Tool:  I was excited about the team I was assigned to – Me, T-Shift, Rudy, and El Guapo.  We are all strong runners and I can get to Laborde Mountain in my sleep.  I’ve actually done it a couple of times after one of our block parties.  At least, I think that’s how I got there.

    El Guapo:  We came out of the gate with the early lead, but we start to hear heavy breathing around Diagonal Ave.  We knew JV was out of town, so it had to be Hawg.

    Tool:  Things were going well, until Diagonal Ave.  Rudy and El Guapo must have gotten spooked and they took off….fast.  As Cornbread caught up to me and Triple, I could see Rudy and El Guapo crossing Harrison.  They were heading into the Couturie Forest using the path on the right.  Ironic as it is, the path on the right is wrong, but they were too far gone to hear me.

    Da Parish: Our team entered the Couturie Forest with Tool and Triple, but Rudy and El Guapo were already in there.  Laborde Mountain is only few hundred yards or so.  Having gone to Nichols, I’m familiar with losing and this had loss written all over it.

    Cornbread:  So kicking this baseball down the street is pretty easy, but once you get into the woods it gets a lot harder.  That’s when Hawg tells me and Da Parish, “I’ll run ahead and make sure we are going the right way.  You guys take care of the ball.”  …. Thanks Hawg.

    Da Parish:  We got to the top of Laborde Mountain and there was not a Rudy or El Guapo in sight.  We won!  I knew those Basin Runs would pay off.  Have I ever mentioned that there’s a run every Thursday night at The Basin?

    Hawgcycle:  Given the ISI this month, I thought we would do some merkins while we waited for the other team to straggle in.  Knowing that Triple Shift was there, I counted the cadence very slowly, making sure everyone had time to do them in perfect form.

    Tool:  Bongo and I split up to look for Rudy and El Guapo, hoping to find them in time to still win.  When we got to the top, the other team was there.  Wait, where’s Bongo?

    Bongo:  “All by myself, Don’t want to be, all by myself…anymore.  All by myself, Don’t want to be….

    Triple Shift: So Hawg finishes the merkins and proudly exclaims “That’s 50 more toward this month’s challenge.”  If he has done the rest of his merkins the way he did those 50…. I’d say he’s done…..zero merkins this month.

    Tool:  Hey guys – we need to go get Bongo.  No man left behind

    All:  No Man left behind!

    Stubhub:  ….

    Cornbread:  Unfortunately finding your way back from Laborde Mountain is easier than finding your way there, even for Rudy.

    Hawg:  We had lost sight of El Guapo and Rudy, by the time we passed the Foundry.

    Rudy:  I lost sight of El Guapo by the time I passed the Foundry.

    El Guapo:  Okay.  I’m certain Hawg’s not training.