F3 New Orleans

Tag: Tool

  • Strength in Numbers?

    Four PAX at LCM in City Park for another Monday Swolefest with hopes to hone the physique and sweat out the weekend impurities. Good to see JJ back in the mix the last few weeks, and good to see a couple others that didn’t succumb to the fartsack that seems to be plaguing many of our brethren. A last minute Q vacancy presented itself so YHC threw something together to test out the strength-in-numbers theory, and see how close to 1000 reps we could get with various block and non-block exercises. Here’s what we did:

    Warmup: SSH, WM, GG, AC, Toy Soilders, Squats LS & Side Lunge


    The Thang: Repetitive rounds of 10 exercises, x30ea in first round, x25ea in second, x20ea….

    1)Thruster w/ block

    2) Roach Press (combo of a dying cockroach and a chest press)

    3)Curls (mixed grip)

    4)RL Stepups

    5)Dips

    6)LL Stepups

    7)Block Swings

    8)Wildcard (Catfish – alt lunges w/block)

    9)Wildcard (High Rise – Tricep Extensions)

    10)Wildcard (Jesus Juice – Side leans w/block)

    Second round included all of the above and switched the wildcards to front rows, leg lifts, and Bonnie Blairs….Catfish was a machine leading these BBs IC x25!

    Third round went through first 3 sets, then time allowed for x5 manmakers to cap things off.

    We hit 615 reps total, not including the warmup…hopefully these did in fact make the PAX stronger…my arms were smoked afterwards. Perhaps we can do more next time.


    COT included thoughts for Brown Bag’s family as well as all of those associated with small businesses that are impacted by the shutdowns, restrictions, staffing issues, and more.

    Good conversations this am, good company, good way to start the week.

    Tool

  • 2 Mile Time Trial #2 @The Stomp

    This week’s Stomp was another 2 mile time trial.  Back in June, we mixed up things a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey at a conversational pace to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and and a few other things to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  

    The PAX finished with the following times, several with improved times from the first TT:

    Bongo 15:39 (15:52 TT#1)

    High Rise 17:07 (17:12 TT#1)

    Colonel Mustard 15:45 (15:02 TT#1)

    Snooze 17:25 (18:00 TT#1)

    Rev Sox 14:37 

    Saban 14:30

    Tool 16:45 (16:58 TT#1)

    From here we moseyed the scenic route around the Big Lake to the front of NOMA where we reconvened for an Indian Run back to base, followed by a few minutes of stretching.

    T-claps to the PAX that improved their times, which was no easy feat given the temp and humidity.

    T-claps to Snooze for shaving 35 seconds off! 

    T-claps to Saban for breaking the top time from TT#1…hopefully that didn’t blow his knee out.

    T-claps to Rev Sox for setting his 2 mile PR.

    The 3rd (and last?) 2 mile time trial will be on Aug 18th.  Hope to SYITG. 

    Tool 

  • Tabata, Tabata, and more Tabata

    Monday morning came and after discovering a treasure trove of exercises and routines on a Youtube page recently I wanted to try out a leg dominant beatdown. But don’t worry the upper body was addressed at the end. 5 PAX joined me, including 2 PAX that have not been able to attend in a while, in the muggy gloom.

    Warm up:

    After a brief jog around the fork in the road we circled up in front of LCM.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Hillbillies x 15 IC
    • Mountain climbers x 20 IC

    Today we performed an APEX routine. Anterior muscle exercises, followed by Posterior muscle exercises, and completed with Explosive exercises. Once this series is completed follow that with 2 “corrective” exercises consisting of hip abductor strengthening exercises.

    Round 1:

    Goblet squat, bridge march with cinderblock on waist, and kettle bell swing with cinderblock. Rest 30 seconds.

    Perform 30 seconds each leg: sidelying leg raises and 1 1/2 standing hip abductor slides.

    Round 2:

    Reverse lunge, sprinter lunge, and jump squats. Rest 30 seconds.

    Perform 30 seconds each leg: 1 1/2 sidelying leg raises and standing hip abductor slides.

    Round 3:

    Neverending squat, hamstring RDL, and Glut RDL. Rest 30 seconds.

    Perform 30 seconds each leg: sidelying leg raises and 1 1/2 standing hip abductor slides.

    Round 4:

    Reverse creeping lunge, long legged bridge with block on waist, and Bonnie Blair’s. Rest 30 seconds.

    Perform 30 seconds each leg: 1 1/2 sidelying leg raises and standing hip abductor slides.

    Now that the leg portion had been completed I kept with the APEX theme for a few rounds of upper body Tabata.

    Round 1:

    Block biceps curls, Overhead triceps extension with block, and T merkins

    Round 2:

    Front raises with block (heretofore known as Walleye’s), prone T’s, and Burpees

    Round 3:

    Repeat round 1.

    Round 4:

    Repeat round 2.

    Cooldown with various leg stretches. Countoff, name-o-rama, announcements, intentions, physically distanced COT. As always it’s a pleasure to lead the fine men of F3. Can’t wait to do it again.

  • Gnarly Nutria Prep

    6 men arrived at City Park for a little beat down on the morning of the Gnarly Nutria. The prep work for the Gnarly Nutria was not to run, save the legs, plain and simple. The usual disclaimer and off we go. We moseyed to the track for the Thang.

    Warm-up COP: SSH x 20 IC, Hill-billies x 20 IC, Windmills x 10 IC, Grass grabbers x 10 IC, Arm circles 10 forwards 10 backwards, MC x 20 IC.

    COP #1:

    Merkins x 20 IC, Shoulder taps x 20 IC, Low slow squats x 20 IC, Lunges x 20 IC, LBC’s x 20 IC, Left leg cross-over merkins x 10 IC, Flutter kicks x 20 IC, Right leg cross-over merkins x 10 IC, Side lunges x 20 IC, Crunchy frog x 10 IC

    Run One Lap

    COP #2:

    Plankorama x 15 IC (High plank, right arm, backwards, left arm, mission impossible), Superman I Y T’s x 15 IC, Hello dolly x 20 IC, Rosalita x 20 IC,  Bird Dogs x 20 IC

    Run One Lap

    COP #3:

    Merkins x 10 IC, Low slow squats x 10 IC, Left leg cross-over merkins x 10 IC, Lunges x 15 IC, Right leg cross-over merkins x 10 IC

    Then right into some Mary: LBCs x 20 IC, J-Lo x 20 IC, Reverse crunches x 20 IC, Dying cockroach x 20 IC, Russian twists x 20 IC, Freddie Mercury x 20 IC.

    Count-off, name-o-rama, announcements, intentions, and a prayer. See you at the GN. Thanks for letting me lead.

  • Symmetry and Justice for All

    It went something like this

    Disclaimer

    Warmup in Cadence (IC)

    IWx20 IC

    SSH x 20 IC

    Arm Circles x 10 front IC x 10 back IC

    Peter Parkers x 25 IC

    Low Plank Parker Peters x 20

    10 Burpees on your own (OYO)

    Mosey to NOMA Fountain

    9 burpees on your own

    RL step up 25

    Dips 20

    LL step up 25

    Dips 15

    RL step up 20

    LL Step up 26 – some mumblechatter about symmetry

    Indian run around Big Lake ¾ mile – stopping periodically for 8 then 7 burpees OYO

    Dora 1,2,3, 100 merkins, 200 jump squats, 300 crunches – Pax 1 ran around museum

    Water Break  – 6 burpees OYO and 7 RL step ups IC

    Mosey to tool wall –

    Calf raises IC x 25

    Inward IC x 20

    Outward IC x 15

    Mosey to great Lawn

    5 burpees OYO, 4 burpees OYO, 3 burpees OYO, 2 burpees OYO,  . . . 1 burpee OYO

    Count off, name a rama, announcements, intentions, pledge of allegiance, prayer

  • I’m a Q. You’re a Q. We’re all Q.

    Wednesday arrived and we were without a Q. I offered to lead the warm-up and gets things started. Tool offered to lead the next part of the workout which ended up being a group effort. All in all it ended up being a group effort and a very solid beatdown.

    Warm Up:

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

    • SSH x 20 IC
    • Windmills x 10 IC
    • Hillbillies x 15 IC
    • Self love x 15 IC
    • Arm circles Fwd and Rev x 10 IC each
    • Mountain Climbers x 20 IC

    Next up was 4 corners. Head over to the starting line. Run not quite a full sprint for 100 meters and then perform 25 Merkins. Run 100 meters and perform 25 squats. Run 100 meters and perform 25 Carolina Dry Docks. Run 100 meters and perform 25 jump squats.

    At this point Tool took over and we moseyed back over to the area where we warmed up. We circled back up and Tool set his timer for 1 minute. Each of the 5 PAX would call out an exercise and perform it for the full minute. Exercises varied between upper body, lower body, and abs. After all 5 rounds were completed we ran a lap around the track. This routine was performed for a total of 4 rounds. The last round was a round of Mary only. At that time it was 6:15.

    Count off, name-o-rama, announcements, intentions, and a physically distanced COT. Thanks to all the men who stepped up to lead a group effort.

  • Happy Independence Day!

    Happy Independence Day!

    On July 2, 1776 the Second Continental Congress passed the Lee Resolution declaring our independence from Great Britain and King George! Down with the British! Seeing the immense significance of this declaration of independence, John Adams wrote a letter of prophecy to his wife Abigail predicting future celebrations on the 2nd of July. Adams wrote of July 2nd that on this day following generation will celebrate our freedom with Pomp and Parade…Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this Continent to the other.

    So to celebrate this momentous day in the fulfillment of Adams’ prophecy, the 2nd Annual F3 NOLA Independence Day race was held at Pontiff Park at 5:30am on July 2, 2020.

    13 laps around the track or 3.25 miles to glory

    1. Belloq 24:32
    2. War Eagle 25:10 PR
    3. Rev Sox 26:11
    4. Double Fudge 27:53
    5. Pai Gow 28:51
    6. Vagabond 31:04
    7. Mambi (12 laps) 29:25
    8. Tool (12 laps) 30:04
    9. Hokie Pokey (10 laps)

    Tclaps to Belloq on winning the 2nd Independence Day Race and to War Eagle on running the fastest 5k of his life.

    Ultimate Frisbee

    The Pax split into two teams for Ultimate Frisbee to celebrate Independence Day with games!

    Shirts – War Eagle, Double Fudge, Mambi, Vagabond, and Tool

    Skins – Belloq, Rev Sox, Pai Gow, Hokie Pokey, and Tool

    The shirts won a close, hard fought game by a score of 4-3.

    The End

    Close it out with Hostess Independence Day treats, Count-Off, Name-O-Rama, Announcements, and Prayer

    Thanks for allowing me to lead and putting up with my stupidity,

    Happy Real Independence Day,

    Rev Sox

  • 610 Stomp #(who is counting)

    “Who wants the Q?” More like “who wants to write the back blast?” I guess since High Rise fart sacked, I’ll do it. How about some new scenery?

    Run down Marconi/Orleans to Moss/Jeff Davis and proceed to Canal. Turn around and return the traditional route (hey! we found Tool!).

    The entire Pax kept a common pace which made for great F2. Milage was right around 3.75.

    Thank you for the opportunity to lead,

    Da Parish.

  • 2 Mile Time Trial #1 @The Stomp

    Another 610 Stomp in the books.  According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot.  T-claps to all for keeping The Stomp going strong!

    Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown.  Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance.  This week we opted to mix it up the running a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and PP to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  T-claps to Mahatma for stomping on the pedal…that dude is a beast! 

    The PAX finished with the following times:
    Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??

    From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind.  High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching.  
    Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed.  We’ll do it again, once in July and August.    

    T-claps to the banged up PAX for still posting and getting in a beatdown.  

    T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.  

    T-claps to Snooze who has become a regular the past few weeks.  

    T-claps to all ten PAX who seemed to all push hard on the two mile run.

    COT to cap things off.  

    Tool

  • Swole Fest Week 3

    Mondays have recently been turned into an all cinder block beatdown with no running, which is exciting news for a few of our banged up PAX. I took it upon myself to Q a block workout for the first time to challenge myself. Disclaimer/warning was given and off we stayed put for some warm up.

    Warm Up:

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

    Tha Thang Part 1:

    Flora 1-2-3: Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit). 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

    This took a lot shorter time than I anticipated but thankfully I had more fun in store.

    Tha Thang Part 2:

    Block Webbs: A Jack Webb using a concrete block incline merkin & a block press instead of an air press.

    As I’m typing this I failed to catch the instruction to do an inclined merkin so we did regular merkins instead. After 5 rounds YHC needed a rest. I had the full intention of making it to 10 rounds so we started up again. However YHC’s arms were shot and I stopped the misery at 8 rounds.

    Tha Thang Part 3:

    Butkus: 1 minute step ups on cement planters for each leg with 30 sec rest between rounds. 2 round performed with each leg.

    Tha Thang Part 4:

    Lagniappe: Biceps curls and overhead triceps extensions 2 sets x 20 reps each using cinderblock.

    Supine chest press with cinderblock 2 sets x 20 reps. Sandwiched in between was a set of 15 reps of supine arm raises with cinderblock.

    5 minutes of round robin mary were performed.

    Count off, name-o-rama, announcements, intentions, physically distanced COT.