F3 New Orleans

Tag: Tool

  • An Extra 5 seconds of Fun

    • Temperature: bad
    • Humidity: bad

    21 men gathered this morning for a Foundry workout. Like the Stomp, this workout – led by Amnesty since the olden days – has continued to grow, and the new faces are welcome additions. In fact, we had a late addition today from Butter, bringing the total to 22. He joined us for the COT, and plans to make some workouts soon.

    Quick Warmup (we’ve got work to do)

    • Mosey to the track
    • ISWx10
    • SSHx20 (some complaints from Amnesty and Bogey about YHC’s failure to instruct the already standing PAX to get in “position” before this one. Leaving this here for their next Q’s, where I’m sure their instructions and cadence will be perfect)
    • Peter Parker Peter x20 each
    • Arm Circles x10 each way
    • Line up in 2 lines and Indian Run to the Foundry

    The Thang: 8 Stations, 4 rounds on a Tabata timer of

    • Derkins
    • Jumping Rope
    • seated dips
    • Burpees
    • Pull-ups
    • Jump Squats
    • Bird Dogs
    • Side to side jumps over the snake

    We’ve done something like this workout a few times, so YHC decided to up the difficulty a bit by changing the timer from 20 seconds on, 10 off, to 25 seconds on, 10 off. That extra 5 seconds took a toll, but everyone persevered thanks to the rocking tunes.

    Quick mosey back to the track for some static stretching led by High Rise because why would I lead stretching when there is an actual physical therapist there who went to school for this sort of thing? T-claps to High Rise for always being up to the task.

    Mosey to the flag, little planking for the ISI challenge this month, and COT and a prayer. Thanks for having me.

  • Celebrating the Real Independence Day

    Celebrating the Real Independence Day

    On July 2, 1776, 13 hardheaded colonies stomped all over their British lords by approving a resolution of independence from Great Britain. YHC’s ancestor John Adams predicted that on July 2nd every year, America would forever celebrate the anniversary of that day with great festivals of pomp and parade, shews, games, sports, guns, bells, bonfires, and illumination from one end of the continent to the other.

    Alas, Americans now celebrate July 4th when the declaration was signed not voted on. As a descendant of the Adams, YHC led the 610 Stomp in a festive July 2nd celebration this morning.

    The 21 men of the Stomp took place in the first ever July 2nd Independence Day Race. A 13 lap race on the City Park Practice Track in honor of the 13 original colonies. The race of 3.25 miles was won by Smooth with a second place finish by Screw Top. May their names be forever remembered in F3NOLA lore. Once 13 men finished the 13 laps, the race was called so the Pax could play one more game in celebration of the Nation’s independence.

    The Pax ran over to the football field for a good old fashioned game of American football. Smooth and Screw Top served as our captains for a school yard pick. Following sloppy play by the QBs, two interceptions and a turnover on downs, team Smooth scored the only touchdown of the game to seal the victory 6-0 in celebration of America!

    The Pax ran back to the flag for the Count Off, Name-O-Rama, Announcements, and Intentions. Welcome to F3NOLA to our FNG, Uncle Si!

    Happy Birthday America! May you have 243 more!

    – Rev Sox

  • Co-Q 12

    Earlier in the week Mahatma asked if we could swap Muscleship Q’s. Once I got the clearance from my M on our schedule I gladly swapped. I was then quickly contacted by this week’s Mothership Q and resident LVCC member Kuch. He proposed for a portion of the beatdown we perform some type of competition between PAX. After some back-and-forth on the details, the trash talking began on mumblechatter.

    Saturday morning came and 11 men gathered with me at our usual spot, including 1 FNG who came in town from Lake Charles. The resistance bands that would be used were distributed to everyone, the disclaimer was given, and off we ran for a lap around NOMA.

    Warm-up:

    • SSH IC x 20
    • Windmills IC x 10
    • Self love IC x 10
    • Arm circles x 10 fwd, x 10 reverse
    • Imperial squats walkers IC x 15

    Tha Thang #1:

    During my last Muscleship Q I had the PAX perform a Tabata routine of shoulder exercises with resistance bands. So back by popular demand we busted out the Tabata with a playlist hand-picked by the Q to avoid any recurrence of DMB or Goo Goo Dolls finding its way in. All exercises performed for 20 sec with 10 sec rest.

    • Single arm shoulder flexion, R then L
    • Airplanes/T’s
    • Bilateral shoulder external rotation
    • Single arm shoulder lateral raises, R then L
    • Biceps curls, R then L
    • Triceps extension, R then L

    Tha Thang #2

    After everyone’s shoulders were burning we walked about 5 ft into the grass surrounding the fountain outside NOMA and spread out for planks. Each plank held for 30 seconds.

    • Plank on elbows
    • L side plank
    • R side plank
    • Reverse plank

    Unfortunately while we were planking Pearl Jam was almost done playing “Alive” when my bluetooth speaker proved to be dead. So we only made it through 2 of the songs on the playlist. Oh well. Next time I’ll be better prepared.

    Next we moved back to the cement and grabbed our bands again.

    • Lateral step with squat IC x 10 reps each leg, band tied around ankles
    • Plank clocks performed in 6-count cadence x 10 reps each arm, band tied around wrists
    • Crunchy planks IC x 10 reps each way; exercise is performed in plank position when you bring your L elbow to your R knee then repeat with R elbow to L knee (exercise inspired by local musician Master P’s hip hop classic “Freak Hoes”)

    Tha Thang #3:

    At that point it was time to toss bands in Screw Top’s truck and mosey over to the Foundry for the meet up with the Mothership. Instructions were given, including written instructions courtesy of Kuch. Mothership won the coin toss and chose to run first while Mothership performed the group of exercises.

    While Mothership ran 1 loop around the Festival Grounds, each Muscleship PAX performed 25 pulls ups, 50 burpees, and 100 jump lunges (1 is 1). All members of the PAX had to complete said exercises before leaving to run. Once all members completed the routine we proceeded with our run arounf the Festival Grounds. As we ran, Mothership stayed at the Foundry and completed said group of exercises. Sadly Mothership prevailed as they were able to have all members complete the run and exercises before Muscleship. I smell a re-match in the future.

    Mosey back to the flag for some static hamstring, figure-4 piriformis, and quad stretching x 15 sec each leg. Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Welcome FNG Madoff from Lake Charles! As usual it was a pleasure to lead everyone and will look forward to my next Q.

  • Back to Basics – but No Merkins

    While in awe at the number of Merkins the ISI folks had been posting during the month, QIC decided that it was time to give the group a break and work on other basic exercises this fine morning.

    Warmup: 20 SSHs, 20 Imperial Walkers, 20 Mountain Climbers, 15 Abe Vigodas, 30 Arm Circles (15 forward, 15 back).

    We grabbed a rock and moseyed over to the track where we split up into teams of two to complete a Dora (with QIC going solo until joined by Chips riding in hot) for upper body strength.

    One partner started on 100 reps of Triceps Press, 200 reps Curls, 300 reps Chest Presses, while the other partner ran to the 50 yard line and back.

    Next, we formed a circle for some modified leg and core work Tabata, doing a cycle of 1 minute of each with 20 seconds rest in between of Squats, LBCs, Lunges, and Flutterkicks. Rinse and repeat.

    We returned our rocks, gathered for announcements and intentions and moseyed off to start our day. Thanks for allowing me to lead.

  • One Trick Pony

    YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to the rock pile.

    Warm Up

    • Sllllloooooowwww cadence Windmills x10. Oh look, welcome to the group Marlin.
    • SSH x25. Oh look. welcome to the group FastTax
    • IW x20. That it? I think we’re all here. Any one else rolling in hot?
    • Low Sllllooooowwww Squats x15. Gabrielle decides he only wants to do Slow squats (not the Sllllloooowwww variety) and is usually back to standing position by the 2-count.
    • Slllloooowwww Merkins x15

    Grab a rock

    Rock 11s

    Rocks in a line in the middle of the parking lot. 11s with Burpees and Derkins on opposite sides. Passing the rock towards the Derkins, do 11 Shoulder Presses. Passing the rock the other way, do 11 Curls. Go.

    As usual, this is a good time killer for everyone who’s F3 name doesn’t start with “Mahatm”. For PAX whose names do start with that – its just another day in the park.

    6:00 – time to wrap up to move to the next step. For PAX who didn’t finish – the goal will be to get further the next time YHC does this.

    Leg Times

    After working upper body, time to work the legs. Grab your rock and head to the pavillion.

    • Right Leg Step Ups x15
    • Pai Gow correctly predicts that Left Leg Step Ups are next. x15.
    • Monkey Humpers x25

    Take your friend to go have a seat. In your People’s Chair. Curls x15 while we enjoy our seat. Stand and shake ’em out. Repeat, this time with overhead presses. Shake ’em out. Back to the pavillion for another round through RLSU, LLSU and MH.

    Return Times

    Bring the rocks back home. Head back to the Shovel Flag and Freedom Hammer. On your 6 for some FK and Penguins until the clock hits 6:15am.

    Finish up with counting (up to 19!) and naming (Welcome back Billy Goat – been a while!). Then our announcements (lots of stuff going on – hope to see all the PAX out at the upcoming events). Finish up with our sweaty COT. Thanks for the chance to lead, PAX!

    PS: YHC had grad ambitions of celebrating the 645th anniversary of the largest occurrence of the Dancing Mania (https://en.wikipedia.org/wiki/Dancing_mania), when reports have it that upwards of 400 people died in Aachen, Germany, from exhaustion brought on by non-stop dancing and gyrations. The celebration would have included Goofballs, the Side-straddle-hop ridiculousness seen at Okwata, and other exhaustion-inducing exercises. But alas, YHC ran out of time before being able to appropriately test such a workout. Maybe next year for the 646th anniversary.

  • Stomp #200 – Legends of the Stomp

    “What makes you successful? The number one thing is consistency and performance at whatever you choose to do” – Nick Saban

    “Habits matter more than goals. There is a compounding effect of habits in the long run.” – Shane Parrish

    The Stomp was started 4 years ago as a means of training for the Spartan Race. The original 610 Stomp route was down Marconi to either Harrison or Filmore, all the way to Wisner, and then back to the park, stopping every 6 minutes for 10 burpees. It was not necessarily intended to be a consistent weekly workout, but people kept showing up for it and Q’ing it. The same people, in fact. If you look at the BB from Stomp #100, you’ll see a whole lot of familiar faces. https://www.f3nola.com/2017/07/18/610-stomp-99-let-the-celebration-begin/

    It seems crazy on a day like today, 25 strong, that this workout might once have been abandoned, so it seemed only fitting to thank those that shepherded it through the leaner times. Plus, they emailed me. Several times. You got this, right Kuch? You do know it’s the 200th Stomp? Yes, Yes, I know, this is the third email I have received. Right right, just checking. Evidently there was a bit of concern that YHC would neglect his duties as one of the site Q’s.

    So a plan was hatched to honor those that carried The Stomp when no one else was showing up for it and to keep the pax together in groups so that we could push each other and also enjoy a bit of F2.

    Fast Group Legend: Smooth: Smooth is the fastest guy at the Stomp each week, and if we did not let him lead the fast group, he would just run away from it anyway. Every week, while we all run in small groups, Smooth pushes himself to go hard, solo, and rack up more miles than anyone else. In fact, we’re never quite sure where he actually goes, but I’ve heard rumors about him making it to the river and having a cup of coffee before getting back to the flag at the same time as everyone else. T-claps to everyone who ran with him today, and especially Screw Top, who even appeared to keep up.

    Medium Group Legend: Tool: Tool is the reason we run the route we do today. Having run both routes, this one is far superior and involves far fewer speeding vehicles in the pitch black of the tree canopy of Marconi. So thanks to Tool for that, and for his consistency in posting for and leading The Stomp over the past 4 years.

    More Casual Pace Legends: Hawg and Rudy: Again, look back at the list of PAX posting, and you will see both of these guys at the top. Neither ever shies away from leading a workout, whether it’s because Shorty signed up for it, or because they volunteered. Both guys could eat a tub of ice cream and then outrun me, but since they are doing their sub 130bpm runs right now, they were perfect for leading the 10-minute milers. Two of the most consistent posters and leaders F3 Nola has.

    Each group did its own workout led by its Legend. I know Tool had our group doing burpees at every bridge, and Smooth had his group doing merkins at the turn (and still maintaining right around an 8-minute/mile pace). I need a report from the Hawg/Rudy group.

    COT, Name-o-rama, and War Eagle did the honors on the prayer. Hope everyone enjoyed the celebration. – Kuch

  • 610 Stomp #198 – Year 3

    YHC signed up for the Q at the stomp a few weeks ago for his 3 year anniversary of F3. However, said Q forgot what day it was, until he was rolling in hot. One would think a 3 year milestone would warrant a unique beat down, but nay, it was the Stomp.

    Brief disclaimer, then instructions to run 20 minutes out and back, meet back at the flag for a little extra.

    Upon returning to the flag, we completed:

    Merkins IC x 10 (20 total)

    Seal the deal with 10 Burpees OYO

    COT

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

    NMM
    Welcome Oops! and Nexium. Thanks for allowing me to be a part of F3 for the last 3 years, it is truly an awesome thing!

    SYITG

  • 17 – A Shoutout to War Eagle

    Why is 17 a shoutout to War Eagle? Because that’s as high as most people from Alabama can count… Okay, had to get one Bama joke out there. It’s actually the amount of National Championships their football team claims (infinite asterisks by that number of course). But still, on a day when our boy was dealing with some issues far more serious than anything even related to football rooting interests, it seemed appropriate to let him know we were thinking of him.

    Of course, this plan would have been better executed had Ya Mom’n Dem and I shown up on time. Employing perhaps the most tortured logistics one could imagine, YHC and YMnD first made a wrong turn, then after retrieving 2 cinder blocks from the pile by the field, made a lap around the park instead of just backing up to the baby foundry. So a 2-minute job took 10 and we pulled up as the PAX were running toward the track. Luckily Frac got the warmup started and we were able to jump right in.

    • SSHx31
    • IWx17
    • Peter Parkerx17
    • Parker Peterx17
    • Arm Circlesx17 (10 forward, 7 backward)

    Workout

    When YHC volunteered the clown car to take this one, he made it clear that either one of them should take it, or it was going to be a tabata and jump ropes day. And so it was. 8 stations

    • jumping rope
    • curl and press cinder blocks
    • sweat angels
    • pull-ups
    • dips
    • Angle grinders
    • burpees
    • Jump Squats ( real ones, 180 degree turn, drop down as you land and back up)

    Tunes:

    • Round 1: Calm Like a Bomb (Rage Against the Machine)
    • Round 2: Stronger (Kanye)
    • Round 3: Welcome to the Jungle
    • Round 4: This is how we do it (where I’m From) (Big Tymers)
    • Round 5: Born to Run (Bruce Springsteen)

    Little help from Tool on selecting tracks, and I tried to offer options for the #respects and the #hates.

    Quick Mosey to the Neutral Ground for Choose your Own Adventure Mary. Everyone led an exercise. The point, possibly corny, was that when we work together, we can all take a little of the load off someone’s shoulders and offer a bit of help to those who need it. War Eagle has much bigger concerns than worrying about who is taking his Q, so we’ll all share the load a little. That’s kinda what we do here at F3.

    COT, Prayers for Jonathan Serigne, War Eaglet, War Eagle’s family, and everyone else dealing with health issues. Reminder to appreciate our health and reach out to those who are less lucky. I’m lucky to be a part of this group. – Kuch

  • Rumble with the MotherShip Marauders

    What a blessing to be standing in the early morning Summertime bright gloom for a Saturday MuscleShip adventure through the park. 7 Pax gathered a short disclaimer of self awareness of safety and effort was given and the fun began.

    Mosey to the baby foundry – along our route we picked up Grimace so QIC was happy with an even number for partner workouts planned. We circle up for a quick warm up:

    Slow toe touches with a hold at the bottom x 10

    Slow right leg lunch with a hold x 5 – repeat left leg x 5

    SSH x 20

    Michael Phelps x 10

    Peter Parkers x 15

    Partner up – Pax moved over to the pull up bars – idea was every Pax was to complete 10 dead hang pull ups with a spot from their partner. QIC noticed at the recent Murph, most (including the QIC) would resort to short-arming pullups especially as we got tired.  Using a spot helps work on form, confidence and strength.  After the 1st set each, PAX would do 20 LBCs or WWII sit ups, then repeat.

    Mosey over to the block pile (QIC came prepared, dropping off cones prior to meeting at AO), we only had 8 and there was a plan to use the tires (that have surprisingly be left untouched by City Park staff). As the MuscleShip Pax was focused on getting our gear in place and the “workout” task ahead, who should arrive but a group of unruly marauders of the Mothership, asserting claim to all the blocks and open space for themselves.  They attempted to intimidate the smaller Pax of 8 yet, QIC felt confident in our ability to out perform even the loudest chirping Cotter from their group.  Most had a hard time staying focused on their workout as they watched in awe of the sweat generating effort the MuscleShip Pax of 8.

    The Thang on Display –

    Two groups of partners (4 Pax) – 2 large tires.

    One Pax on his back leg pressing the tire while the partner stood in the tire adding extra weight. This did take some balance and coordination – lagniappe to the work.

    Each Pax did 50 leg presses and 25 chest press – flip flop.

    The other group of 4 –

    Pax 1 farmer carry blocks from one end of cones to the next, while Pax 2 does Squat Press – as Pax 1 is on his way back switch to prisoner overhead squat press.

    Flip Flop

    Now All 4 Pax lined up at cones did one push up on the block – 2 Over Head Lunge – 2 push ups with 4 Over Head Lunge – 3 push ups with 6 Over Head Lunge until reaching the other end of cones, RUN back with block over head. Rinse and Repeat.

    Finally – block around the trunk – PAX partners standing back to back pass the block x 10 each direction.

    FLIP FLOP with the PAX on the Tires.

    NOTE: MotherShip Marauders midway through seeing this beatdown effort couldn’t “stand” around any longer so they quietly returned their blocks and moseyed off to “Merryland”……to be seen again later at coffeteria!   Great stories of workout beatdowns were shared along with “catfishing” tales.

    MuscleShip Pax returned out gear (blocks and tires) yet still had something left in the tank…..so behind the pace of GreenScreen we headed back to the Museum fountain.

    20 incline merkins followed by 7 in unison inchworm burpees.

    Mosey over to the tree field for some core:

    1 minute low plank

    1 minute of scoops

    1 minute of flutter kicks

    1 minute of high plank

    1 minute of stretching

    The mission was accomplished!

    COT – After namorama and prayer of thanks giving – the PAX broke for the day!

    I’m grateful to have the opportunity to lead as well as the camaraderie that comes with being an F3 brother. We hold a bond of accountability – even when meeting up with (or at times being) Marauders!

  • Creating Some Steam

    After traveling for 2 weeks hitting AOs in Houston and Phoenix, I was looking forward to being back with my local brothers. After Saturday’s beat down, QIC was reviewing the sign up sheet and saw a need…..so on this balmy morning of gloom it’s time to create some steam!

    After disclaimer given – mosey off to warm up! Pax ran to the block pile each Pax grabbed two then headed to field and circled up:

    • Toe Touch and Hold 3 count x 10
    • Side lung left and right x 10
    • Peter Parkers x 10
    • Scorpion Kicks Right and Left x 10
    • With Block Overhead Press x 20
    • With Block Low Slow Toe Hoover hold 10 count x 10

    Pax separated into 4 groups then each group headed to starting point form a line; one arm bear crawl block drag across the field Left Arm Out then Right Arm Back – Aprox 4 yards each way.

    Next Same Groups lined up for relay – Pax 1 farmer carry 2 blocks across the field while Pax 2 bear crawled behind, Pax 3 farmer carry while Pax 4 bear crawled – swap rolls on the way back.

    Next relay same groups (now with penalty incurred by last place team) Pax 1&2 on one side Pax 3&4 on the other.  Pax 1 ran with block overhead to other end of field while all other Pax overhead pressed blocks, Pax 3 ran the opposite direction while others in group continued to press, then Pax 2 ran, then pax 4.  All ran with block overhead and others in group pressing.

    Next relay same run across the field – this time all in group curling

    Next relay same run across the field – this time all chest pressing

    Now groups 1&2 combined (group of 8) with 3&4 combined (group of 9) – one block each group with passed via Indian Plank across the field approx. 80 yards – team 1&2 losing team 5 burpees.

    Same teams switch sides – this time it was a photo finish – but team 1&2 redeemed themselves with 3&4 doing 7 burpees and 3 to 1&2 for the oh so close win!

    Return our blocks – Mosey back to the flag – 1 minute stretch!

    COT – F3 is a true brotherhood in that our spirit is carried over to all states and cities and I’m grateful to the ability to workout on the road.  It was nice to have Redeye from The Woodlands TX join us for the beatdown as I’ve gotten many with their group while on the road. 

    Thanks for the opportunity to lead!