F3 New Orleans

Tag: Tool

  • So this is 40… when do I get my old man strength?

    14 PAX posted for the Chamber on Monday, March 9 for a mostly perfect morning, little cool, little humid, mostly great anyway. YHC was born 40 years ago on Sunday, March 8, but was otherwise engaged on that day with a 10-year-old girls soccer tournament, so the celebration was moved to Monday.

    The plan was simple: cram in a decent workout and leave enough time for a quick ultimate frisbee match at the end. But Kuch, it’s dark, did you forget about daylight savings time? How are we going to see a damn frisbee? This is going to be the worst game ever. Why do you have such terrible ideas?

    Well, dear reader, never fear. I planned ahead:

    But first, the workout:

    Quick lap around the parking lot right into

    • SSHx20
    • Hill Billies x20
    • Windmillsx10
    • Mountain climbersx10
    • Something else x something

    Next, a quick tribute to 40. 40 burpees, 10 per minute, OYO. So you can take 6 seconds per burpee and do 40 slowly, or you can do 10 quickly and use the remaining 30 or so seconds to rest. Your call.

    Next, we hit the tires for a preview of the Ultimate Frisbee match. We separated into 2 groups of 7, each person gets 3 flips in, and sprints to the second tree and back while the next person is flipping and so on. Team Small Tire claimed more flips; Team Manly Tire claimed more, uh, manliness. After a few rounds of each, quick Indian run to the parking lot and back.

    And finally, it was time for the Ultimate Frisbee Showdown. I’d like to say Team Manly Tire dominated, but due to about 30 dropped frisbees on the goal line, the game ended in a 3-3 draw. Some on team Small Tire suggested the referee (YHC, also a member of Team Manly Tire) might have been biased and ruled Saban out of bounds when he really scored a TD, but unfortunately for Team Small Tire, those complaints were summarily overruled. A last second score sealed the tie.

    COT, Name-o-rama, and prayers of thanks for good health and for comfort and grace for those of us waging our own private battles. I know I’m healthier at 40 than I was at 30, and I know that’s because of F3, so as always, I’m truly thankful for all of you who push me to be better. – Kuch

  • 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

  • Catfish Semi-Challenge (Mothership 2020-03-07)

    Nice chilly spring Mothership with 18 PAX in attendance: iHeart, Hokie Pokie, Tool, Angie’s List, Landing Strip, Jingle Vader, Triple Shift, Gabrielle, Willie, Squeal, Douille, King Kong, Two Yutes, Beignet, Belloq, Blowout, War Eagle, Catfish (Q).

    Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side Straddle Hop. On to our faces with Peter Parkers, Plank Jacks, Parker Peters, and Mountain climbers. Finished out the warmup with some 8-count bodybuilders.

    Moved to the Great Lawn and partnered up for B.O.M.V.S. (combined 50 burpees, 100 overhead claps, 150 merkins, 200 V-ups, and 250 squats). Once completed, moved to the southeast end of the lawn for some Mary while waiting for the six (got in some LBCs and dying roaches).

    After a quick 10 count and a quick side straddle hop, moved to the base (south end) of the field, then did a quick throwback round to September 2019 Iron PAX Challenge – hop a tree length, 10 burpees, 10 bonnie blairs, 10 big boy situps, rinse and repeat 3x. Did plank jacks waiting for the six.

    Once we got to the end, split into two circles for some rings of fire. First ring was monkey humpers (2 rounds, hold the position between rounds), next ring was al gore position with bonnie blairs.

    After the rings, moved on to one of the Q’s personal favorites – Jack Webb. Got up to 13 today, not too shabby.

    Returned to the peristyle for calf raises and 8-counts to finish up.

    Great day, great workout. Thanks to all what participated!

  • Renaissance 5… or was that 6

    Warm up

    As the sun rose on a glorious morning after the completion of Run Ranger Run, we started with easy stretching as about 1/2 the group was out late last night with the final RRR run and sushi. Our stretching included legs together and leaning over SLOWLY, extended our stretch with each exhale, followed by Abe Vigoda x10, Grass Grabbers x10, Imperial Walkers x10, Arm Circles x10 forward and then x10 backward, and finally a lunge stretch.

    The Thang

    FracSac, Belloq, Catfish, Tool and yours truly started with a slow jaunt around NOMA followed by

    50 Burpess, then another loop around NOMA.

    100 push ups, then another loop around NOMA.

    150 Lunges, then another loop around only 1/2 around NOMA… stop in the back for…. incoming Pauly D …. and …

    200 squats followed with 5 MINUTES of Sunday Mornings (10 air presses while in people’s chair position, 5 donkey kicks up NOMA wall, then one balls to the wall and press = a Sunday Morning) now rinse and repeat for 5 minutes

    The Cool down Stretch

    We returned to the flag and did 5 minutes of stretching lead by Belloq.

    COT

    We closed lifting up our injured F3 brothers and those battling cancer and other illnesses along with announcements including read your F3 e-mail 😉

    Coffeetria

    100% attendance of the original 5. Pauly D stayed in City Park to get the rest of his Sunday morning exercise completed.

  • I once was lost, but now am Found(ry)

    I once was lost, but now am Found(ry). This statement technically makes no sense, but I liked the way it sounded so I decided to use it as the name for the Backblast. With that being said, here’s how things went down:

    WarmUp:

    • Jog to Noma, then we did:
    • Side straddle hops – 15 in cadence
    • Mountain climbers – 15 in cadence
    • Concrete Grabbers – 15 in cadence
    • Windmills – 15 in cadence
    • Self love

    The Thang:

    • Jog to Peristyle, then we did:
    • Merkins – 30 in cadence
    • LBC’s – 30 in cadence
    • Low slow squats – 30 in cadence
    • Calf raises – 30 in cadence
    • Dips – 30 in cadence
    • Jog back to flag, then we did:
    • Rocky Balboas – 30 in cadence
    • Plankjacks – 30 in cadence
    • Floyd Mayweathers – 30 in cadence
    • Burpees – 10 on your own

    After that, we did some static stretching, count-off, name-o-rama, announcements & intentions. Thanks for the opportunity to lead, fellas. I always enjoy it!

  • The Wis

    The Wis

    Conditions

    Overcast, 63 F, Feels like 63 F, Humidity 90%, Wind 8 mph from the South

    The Thang

    27 Pax tried a new route today, crossed the Cabrini Bridge and then went over and back on the Wisner overpass.  We ended up on the back side of the track and ran laps for the 6.  Distance ended up being about 3.5 to get to the track.

    NMM

    • T-claps to the Ruckers that got started at 4 am and got in close to 8 miles – Hokie, Gideon, and Thumbwar
    • Good to see SFx this morning.  He also rucked.  Will rucking become a thing in NOLA? 
    • I like that this route involves the Wisner Bridge, but it’s a little short.  Maybe next time we do it we will add another small loop that involves the Bridge a second time. 

  • 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

  • Circuit City

    A trio of PAX posted this Saturday at The Muscleship in an effort to ensure our chests stick out past our guts.

    Warmup in front of NOMA: IWx20, WMx10, ACx20, LSSx20, IPSWx10, then Lunge Walk approx 30 yards towards the lake where we planked for 1 min along the shoreline.

    Moseyed to The Foundry for a series of circuits, with emphasis on improving our pull-ups. Having a cozy PAX of three allowed us to quickly map out the stations and rotate through.

    Circuit #1: Pull Ups, Side Lunge, BB Sit Ups x20 (timer). Rinse and repeat.

    Low Plank 1 minute

    Circuit #2: Body Rows, Step Ups, Box Cutters x20 (timer). Rinse and repeat.

    Low Plank 1 minute

    Circuit #3: Let the arms recharge with some round robin Mary…Gas Pumpsx20, LBCx20, Freddie Mercs x20

    Circuit #4: Parter Assist pull-ups x10 while third PAX hold people’s chair. Rinse and repeat with pull-ups x6, then pull-ups OYO x4….t-claps to Kenner Bruh for grinding through those last ones.

    Mosey back to the Big Lake shoreline for an all-so-serene waterfront view while we knocked out…

    Circuit #5: Inchworm Burpees/Merkins x10, x8, x6, x4, x2

    Circuit #6: The Triple B Suck, cousin to the original “Suck”…3 Min AMRAP of Big Boy Sit-ups x6, Box Cutter x6, Burpees x6, calling your count out after each round. We had enough time to do this twice.

    Capped things off with a few min of yoga stretching to include the “HVAC Special”.

    COT, BOM, followed by a fly-by of F3 ruckers. Good to see the boys out there prepping for another Go-Ruck…way to get after it!

    Coffeteria and some good F2 to boot. YHC enjoyed meeting Shocker and pushing each other through some of the circuits. Great start to a Sat.

    Tool

  • 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.

  • Smoked Stack

    Conditions

    Mostly cloudy, 67 F, Feels like 68F, Humidity 100%, Wind 6 mph from SSE

    Warm-up

    Imperial Walkers x 30; Peter Parkers x 20; Windmills x 10; Moroccan Nightclub x 40 Hold it…. Forward Arm Circles x 10 Hold it…..Backerds Arm Circles x 10

    The Thang

    Bear Crawl to the 6th tree and hang a right, bear crawling to the cone (total of 100 yards or so).  Then recovery walk to the cone (down a level) and crab walk across (40ish yards), drop a level and side lunge left, drop a level and side lunge right, drop a level and crab walk backwards, drop a level and crawl bear back to the start. 

    Stack – use coupons for squats, shoulder presses and curls

    • 10 eight count body builders
    • 10 eight count body builders, 20 squats
    • 10 body builders, 20 squats, 30 shoulder presses
    • 10 body builders, 20 squats, 30 shoulder presses, 40 curls
    • 10 body builders, 20 squats, 30 shoulder presses, 40 curls, 50 dying cockroaches

    Unstack

    • 50 dying cockroaches, 40 curls, 30 shoulder presses, 20 squats, 10 body builders
    • 40 curls, 30 shoulder presses, 20 squats, 10 body builders
    • 30 shoulder presses, 20 squats 10 body builders
    • 20 squats, 10 merkins
    • 10 merkins

    NMM

    • The crowd seemed pleased with the Moroccan night clubs followed by the arm circles
    • I’ve never asked for as many count downs as I did today.  I had to have asked Tool and Kenner Brah to countdown from 20 or 10 at least 15 times.  I was toast.
    • Thanks to Tool for keeping the energy up and pushing us to get down the mountain.  We had to take the ski lift down by swapping the body builders for merkins.
    • Kenner Brah, never one to shy away from making things awkward at the end of a workout, came through again by quoting Ed Sheeran lyrics as we started the COT.
    • COT got much better from there.  I had a really neat experience where for some reason, I felt compelled to pray for a young man from our church who recently got a job at Acropolis on Feret.  I’m rooting for this kid that he will stick with this job and get some good life experience.  Not sure why I felt compelled to share this with the guys but as soon as I did, Kenner Brah asked me his name.  He knows the kid and will soon be in-laws with the woman that owns Acropolis and give this kid his opportunity.  I walked away knowing that God is very much in control of this situation.