F3 New Orleans

Tag: Tool

  • Bridges & Burpees in lieu of Bars & Beers

    Strong showing of fourteen runners and four cyclists posted at the Stomp in City Park to get their usual Tuesday fix.  With the annual Bar-a-thon just 10 days away, YHC figured the PAX could use some training to make sure the legs and lungs will be up to par for the pinnacle of F3 CSAUP events….liver training will be OYO in evenings.  Since it wouldn’t be practical to squeeze in 6 miles, 6 bars, and 6 beers in the gloom, we opted for a “Bridge-a-thon” instead to include 6 kilometers, 6 bridges, and 6 rounds of burpees.  Goal was 40 minutes, F2 encouraged, and awards to follow for various categories TBD.  As the clock neared launch time, we recapped the 6K route w/burpees x10 at each of the 6 bridges:  Start with normal run down Roosevelt Mall, across bayou, left on Moss St., left on Desaix Bridge, right onto Wisner overpass, run down paved path along bayou, hit Harrison bridge, turn around, pass in front of Pan Am Stadium down Zach Taylor Dr, left at underpass, then Henry Thomas Dr to Roosevelt Mall back to the flag, then sweep the six or start some Mary. 

    The PAX all completed the mission, some modified up or down, most with extra time for additional running and/or Mary.  The guys on bikes embarked on a longer route and met us back at the flag, just in time for the “awards ceremony“.  In true Barathon fashion, koozies were awarded for the following random categories, with the entire PAX coming to a 2-3 second consensus for each award:

    Fastest Runner – El Guapo took home the chic Nyx koozie, since he was the manliest guy that morning and can best pull off using a girly koozie

    Most Sophisticated/Best Dressed – Chips was unanimous winner with his tank top and bright orange shoes…he left with the fancy zip-up longneck koozie

    Most Ordinary/Average PAX – After a breif debate, War Eagle took this title for the morning and left with the most average, used koozie that YHC could find in his garage. 

    Best Cyclist – Amnesia was awarded this by his fellow biking peers, I think for his speedy use of the Blue Bike.  

    Sweatiest Guy – This was to be the most coveted award since it meant you probably worked the hardest….went to Screw Top, who took home a custom, one-of-a-kind vintage F3 puffy foam koozie. T-claps for pushing hard!

    T-claps to all, and sorry that everyone didn’t get a trophy.    

    COT included usual announcements, GiveNola details, and a reminder that while many of us might joke about beer drinking being a “sport”, YHC suggested we strive to do it in moderation and not let it get the best of us….and to be a help to others around us who may be slipping down that slope.  We lifted up several intentions for those battling illness as we closed with a prayer.

    Great to see lots of new faces lately consistently out in the gloom.  And lots of good F2 as always.  I was able to chat with a few guys along the run, which is always a good way to start the day. Also shout out to Dirty Dell who used his doctor skills to asses a downed PAX. Fortunately all was well.  

    Hope to see everyone at the Tchoupitoulas Barathon on May 17.  It’s always a blast, even if you’re not a beer drinker.  Details here:  https://www.eventbrite.com/e/2019-tchoupitoulas-social-aid-athletic-club-bar-a-thon-the-38th-registration-46260502408

    Tool       

  • Sweaty Bells on Cinco de Mayo

    Pre-Thang

    When Hawgcycle posted May’s ISI Challenge, YHC was excited to see that there will be a workout every Sunday. Hawgcycle even called YHC out “@King Kong We have one if someone gets it going.” Without any hesitation, YHC nominated himself to Q the first Sunday Uptown workout. YHC originally wanted to meet at the Audubon Park entrance on St. Charles Ave because YHC wanted to go to places where we don’t go often. YHC was thinking to explore Tulane Campus, possibly to the Yulman Stadium since YHC is an alum. However, Yankee was messaging YHC about how he really wanted to have a Kettle Bell Workout in NOLA because it was never done before and that other AOs in other cities have dedicated Kettle Bell workouts. Yankee even suggested maybe the new AO can be the Hill at the Fly behind Audubon Zoo. YHC couldn’t agree more because the Uptown AOs lack a workout with weights. Cinder blocks were introduced at the Skinny and Birdcage during last year’s ISI Challenge. The PAX used those blocks for about 6 months until the maintenance crew of Aududon Park discovered them and tossed them away. This would be a perfect opportunity to bring weights back with kettle bells. With all that being said, Yankee didn’t even show up for the Inaugural Sweaty Bells Workout 🙂

    YHC couldn’t ask for better weather. It was a cool, dry, sunny morning in the low 70’s. At 6:30 a.m., 8 strong PAX showed up by the Hill. YHC gave his standard disclaimer, and the PAX brought their kettle bells to a flat, smooth, soccer field right next to the hill with warm ups.

    Warm Ups in cadence:

    Hill Billies x 20 (with the help of Tool because YHC needed to get his phone out of his car).

    Windmills x 15 (with the help of Tool)

    Grass Grabber x 10

    SSHs x 20

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Peter Parkers x 20

    Then a warm up jog to the end of the soccer field and back leading to our first set of exercises with our beloved kettle bells

    Thang 1

    Low Slow Goblot Squats x 20 IC

    Curls x 15 IC

    Kettle Bell Swing x 20 OYO

    Triceps x 10 IC

    Thrusters x 10 OYO

    Rows x 10 IC

    Reverse Grip x 10 IC

    Overhead presses x 10 IC

    High Pull x 10 OYO

    Then moseyed to the end of the soccer field and back.

    Rinse and repeat the same exercises with a different amount of reps.

    Thang 2 – AMRAP

    AMRAP in 3 minutes with the following exercises to celebrate Cinco de Mayo by doing each with 5 reps: 5 thrusters, 5 curls, and 5 SSHs = one set. Each round was 3 minutes. Then rested 1 minute. Rinse and repeat. The PAX did a total of 3 rounds. Every time a PAX finished one set of 5 thrusters, 5 curls, and 5 SSHs – he shouted out the number of set he just finished. YHC believes the highest was 10 sets in 3 minutes.

    Thang 3 – DORA

    Partnered up with a DORA 1-2-3 (100 curls, 200 kettle bell swing, 300 LBCs with or without the bell). While one PAX was doing those exercises, the other PAX was running up the hill and back with his kettle bell. In the middle of the workout, YHC called for modification with 150 kettle bell swing instead.

    Round of Mary

    With the help of the PAX, each PAX called out an exercise:

    1.) Angie’s List – Penguins x 20 IC

    2.) Peppa – Protractor

    3.) Hokie Pokey – arm circles x 20 IC

    4.) Tool – American Hammer with or without the bell – 20 IC

    5.) Jingle Vader – flutter kicks with or without the bell x 20 IC

    6.) Gabrielle – Reverse Mountain Climber x 20 IC

    7.) Rev-It – Dying Cockroach x 20 IC

    Finished at 7:31 a.m.

    COT

    Count-O-Rama 8PAX, Name-O-Rama, announcements, intentions. Thank You all again for the opportunity to lead. The PAX met up at PJs on Magazine St. after the workout. Always a pleasure and honor to workout with the PAX. I hope the Sunday workout will stick around beyond May. SYITG

    King Kong

    Inaugural “Sweaty Bells” Sunday

  • Jazz fest stomp

    Im over a week late so apologies if I missed anyone or got their name wrong. We mixed it up this morning. We stayed together for the most part for the first half and had some jazz fest artists’ music playing in the background. After disclaimer, we did some quick active stretching. Then it was a “blue” Indian run to where esplanade ends (or begins depending on how you look at it). We circled up and did a few more exercises then it was all out sprint down esplanade to dog park across from Santa Fe restaurant. From there we cut over toward the fairgrounds mixing in some exercises with sprints until the entrance to the jazz fest. It was on your own back to the flag following the same way we came. About 5.0k distance covered in honor of the 50th fest. A little bit of time for some stretching then the circle up for name o Rama, intentions, and announcements. Fun work out this am. Thanks screwtop for the pic.

  • Reading emails…

    YHC is not always on the forefront of technology.  Frankly, for all its so-called convenience, it makes us slaves to drudgery and loses the connections that count.  Some call it old, but remember it could be #Respect.  Anyway, thanks to the SkyQ, around 5am this morning, YHC read Reluctant Yankee’s weekly missive to learn that he was to Q at Rock City.  So off to Metry and a flag.  With a goodly showing in the Gloom, the PAX was off after a Disclaimer.

    Warm Up COP:

    • Imperial Squat Walkers x20IC
    • Abe Vigodas x20IC
    • Mountain Climbers x20IC
    • Merkins x20IC
    • Hillbillies

    The Thang

    With rocks, the PAX moseyed to the football field for a COP of 20 overhead lifts, 20 curls, 20 rows, and 20 squats, then a mosey around the track.  Rinse and repeat for 15 reps, then rinse and repeat for 10 reps, and finish with another 5 reps, each time with a mosey around the track.

    Circle of Mary

    • Russian Twist (with rock) x20IC
    • Bench Press (with rock) x20IC
    • Dying Cockroach x20IC
    • Penguin x20IC
    • LBC (with rock) x20IC
    • Flutter kick x20IC
    • Low plank 1 minute
    • J Lo x20IC

    Return the rocks and mosey back to the flag for a countoff, name-o-rama, name our FNG (#TClaps to Fast Tax for getting out his 2.0, who smoked it around the track), and thanks to SkyQ.  Glad I read my email, because I would have otherwise posted at The Skinny.  JV

  • Suicidal Tendencies

    Disclaimer:

    Warmup: SSH x 30, Pe/Pa x 20, AC 15/15, Abe x 15, Pa/Pe x 20, IW x 20

    To the track for Suicides with a twist…and a rock

    First quarter lap – mosey with rock held straight out, drop rock return to start for 5 each…burpees, squats, merkins, monkey humpers

    Half lap – grab rock at quarter point, mosey with rock overhead to halfway point, drop rock and return to start for 10 each…burpees, squats, merkins, monkey humpers.

    Three Quarter lap – grab rock at halfway point and mosey with rock held straight out, drop rock at 3/4 point and return to start for 15 each….burpees, squats, merkins, monkey humpers.

    Full lap – grab rock at 3/4 point and carry overhead to complete full lap, drop rock and return to start for 20 each…burpees, squats, merkins, monkey humpers.

    Tabata – mary style: 8 rounds, alternating between American Hammer and Crunchy Frog.

    COT: CO, Nameorama, anouncements, SI’s, Prayer, xxxoooo’s

  • With a little help from my friends…

    When Tool asked me if I wanted to Q the Muscleship the Thursday before, it brought to mind how far I’ve come since starting and that I could not have done without the support of my F3 friends. From Willie continuing to try to get me out here, from seeing Medulla’s transformation, from Tool literally giving me the shirt of his back, the support from my F3 brothers (including those who made sure to be there for my first Q) has made a profound impact on my life since starting a few months ago. Therefore, I took the opportunity to lead and after the disclaimer, we were on our way.

    Warmup

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Abe Vigodas
    • 20 Mountain Climbers
    • 30 Arm Circles (15 forward, 15 reverse)

    After warmups, we broke into pairs for a Dora of 100 Plank Jacks, 200 Alternating Lunges, and 300 LBCs. We then moseyed across the road to do Deconstructed Burpees (squats, followed by leg thrusts, then merkins, more leg thrusts, then squats). We did descending rounds of 10-8-6-4-2 with the Q receiving some help from his friend Hawg on cadence and a few extra squats for Q to get his cadence straight. Next, we pulled a page from an earlier Triple Shift workout and did Embrace the Suck – 6 SSHs, 6 Merkins, and 6 jump squats (clapping optional). We did three 3-minutes rounds with 1-minute rest. The PAX them moseyed back to the starting spot for some Mary with the PAX taking turns calling out exercises. We finished with announcements and intentions. Thank you to all for your support since I’ve started this journey and for giving me the opportunity to lead.

  • A Fill in Fartlekker

    Rudy’s not allowed to Fartlek right now, so he needed a fill in for the 610 Stomp. YHC is an old Fartlekker so it was not a probably for me. I showed up at roughly 0529:40 and gave the disclaimer. It was a beautiful day for a run. Here’s how it went

    • Normal Pace to the NOMA Fountain. I call it the fountain, but there is no fountain, just a lily pond with a huge statue of tri-colored bacon. Upon arrival I gave the instructions. I would call out an effort number from 1-100 (100 being a full out sprint) and a landmark to run to. After reaching said landmark, the pax was to circle back and pick up the 6.
    • 75 to the end of Lelong Drive
    • Easy jog to across Esplanade and down the sidewalk to Moss Street
    • 100 to the first big tree on Moss
    • 70 to the curve
    • Easy jog to Dumain
    • 50 to Orleans
    • 65 to the Lafitte Greenway
    • Easy jog to Bienville
    • 58 to Canal
    • Easy Jog back to Bienville
    • 70 to Conti
    • Avoid the car and truck at the Lafitte Greenway
    • 55 to Orleans
    • 70 to the curve (the real curve) near Cabrini
    • Easy jog to the bridge
    • 60 to Esplanade then an easy jog to City Park until the 6 arrives.
    • Easy Jog to Roosevelt Mall
    • 88 to the Flag
    • Seal the Deal with 20 Burpees
    The Skinny

    If you question the accuracy of the above – you should……my nine year old and Rev Sox both have this in common: they giggled when I announced our exercise this morning. I’ll have everyone know that fartlek is a bonafide Swedish running term used with a straight face by Kinesiology majors around the world no matter how funny it sounds in English……we covered approximately 4.5 miles give or take, depending on how many times you swept the 6. I feel like we got our money’s worth……I was glad to see that so many guys survived Tool’s Big Rock Challenge on Monday. Cowbell reminded me of my own foolishness. Is it better to not be able to perform any of the exercises or admit defeat and take the walk of shame? I contend that the walk of shame is never acceptable…….we had a Recall sighting. He ran with us for a bit on the bayou then peeled off to run the Wisner bridge. Not sure why he is choosing to run alone instead of with the pack. Perhaps it is the shame associated with being a Razorback fan. It does make life difficult, but you have to be tough and overcome it…….sealing the deal is a Stomp Tradition and it brings joy to Fracsac’s heart. Our next site Q needs to make sure it regularly happens ……. speaking of which, thanks to Cowbell for his reign as Stomp Commander. Under his tutelage the Stomp has grown at least two-fold in average attendance. If U.S. Presidents can take credit for economic growth, then Cowbell should be given credit for this ……. next man up. Who will take the reigns at the Stomp and fill the teeny-tiny shoes of Cowbell? From what I can tell, it mostly involves having someone else type your name into the spreadsheet, occasionally telling people to sign up to Q, then ignoring messages on GroupMe from people that need to reschedule their Q until someone else answers them and says that they will take it. You can’t really mess it up, well actually you can, but that takes a very special person.

  • Walk it like a duck

    12 PAX posted up this morning at the Foundry.  At 5:30am I gave the disclaimer and we were on our way to the track for a little warm-up.  At the track we did:

    High Knees
    Butt Kicks
    Karaoke Left side
    Karaoke Right side

    We then proceeded for a warm up run around the track. We stopped at the back part of the track for some more warm-ups:
    SSH X 25 – IC
    Self Love – X 15 IC
    Low Slow Squats – X 15 IC
    Jump Lunges – X 15 OYO

    We then moseyed on over to the Foundry where we split to 4 groups.  

    Group 1 – Timer – Duck walk to the water fountain and then sprint back- thanks Triple Shift for sending the animal exercise video yesterday to the group; the PAX really enjoyed doing this.
    Group 2 – leg lifts with a partner (not sure what this is called- it burns the hell out of your core though)
    Group 3 – Jump overs on the squiggly line
    Group 4 – Pull-ups
    Rinse and repeat for 2 circuits. 

    Quick mosey to the NOMA wall. Where we partnered up. One partner sat on the wall while the other partner is the timer doing shoulder taps- 1 is 2 —- Da Parish quickly corrected my count to 2 is 1 (newbie screw-up on my part). My initial plan was to do this for about 4 mins, however Da Parish enjoyed this so much we decided to go for 8 mins. Followed up by 10 decline merkins on the curb.

    Quick mosey to the Fountain for:
    Incline Merkins X 10 OYO then run to the stairs to Bunny Hop up the stairs with 5 burpees at the top. Bunny hop down.

    At this point we had about 4mins to get to the flag; I didn’t realize how far out we were……we came in 2 mins over schedule. Sorry about that PAX.

    We welcomed a new FNG – Breadsticks.  We finished off with COT and prayed for Patience. It was an Honor to lead this group.

  • Lone Rangers Need Not Apply

    teamwork (noun): work done by several associates with each doing a part but all subordinating personal prominence to the efficiency of the whole.

    Seven men showed up eager to build some muscle on Saturday.  YHC surfed the F3 site the day before for some fresh ideas and felt some sort of theme for the morning might help engage the PAX and keep the workout from being too blah, which YHC is occasionally guilty of when not adequately preparing a game plan.  After kicking around a few options, none of which could top The Hamilton throwdown, YHC decided on a refresher of the teamwork concept that helps fuel the impact of F3 and other group/partner workouts.  We may all get numb to hearing about “pushing each other” or “iron sharpens iron” so the plan for the day would strive to hone in on why team building, team leadership, and working as a team are all proven ingredients for success.  The other, “hidden” agenda for the morning included trying to squeeze in as much sweat provoking stuff to help burn off all the bacon and beer that several of us indulged on the week before at HFTC.  After the disclaimer, reading of the teamwork definition from Merriam-Webster, and a rundown of what would be in store, some of which may seem corny but “bear with me”, here’s what we did:

    Warmup – Short Capri Lap down Lelong Dr with some butt kicks, backpedaling, bear crawling, and high knees to get the juices flowing.  Then a COP on the Museum steps where YHC shared some Google findings….T-E-A-M….Together Everyone Achieves More…so we got loose with some T-E-A-M exercises, Travoltas, Elbow Plank w/leg lifts, Arm Circles, and Mountain Climbers.  Before departing for our next stop, YHC asked the PAX to start thinking of one person who stands out to them as an inspirational leader and we’d discuss more once at the next stop.   

    Thang #1 – Mosey towards the block pile with a pit stop half way for planking to wait for the six followed by merkins on the curb.  From here, we continued with a mosey to the green building, aka train shed, for the Da Parish Special aka “Get To Know Your PAX Wall Sit” while discussing some admirable leaders…cause every good team tends to have a good leader.  Piranha started us off and set the bar high with a lengthy yet awesome explanation of his pic.  From there we all had to up our game and give more than 3-4 words answers.  YHC can’t recall all of the names mentioned but does remember George Washington, Mother Theresa?, Mark Twain?, Coach Ed Orgeron, Yoda?, and a boss at work.  This took a while but was well time spent….YHC caught a whiff of piss and vinegar after from some of the PAX.

    Thang #2 – Short Mosey to the block pile to heckle The Mothership PAX and grab a coupon.  We lined up along the prison bars aka Tool Wall for our next circuit.  YHC found the Diego circuit on the F3 site and thought it would be a good partner workout since helps push each other and keeps PAX accountable.  Diego is like Dora, but tougher and longer.  YHC warned this would take a while but assured the PAX it would be worth it.  We did these one round at a time, planking for the six, and opted to mix it up by going “swinger style” with new partner each circuit in an effort to further mesh the team.
    Round One – 100 Merkins w/PAX #2 running to other prison bars for calf raises x20

    Round Two – 150 Overhead Block Press w/PAX #2 running for hip slappers x20

    Round Three – 200 LBC w/PAX #2 running for monkey humpers x20

    …breather and corny motivational quote from Google, “All progress takes place outside of your comfort zone” 

    Round Four – 250 Block Curls w/PAX #2 running for calf raises x20

    Round Five – 300 Squats w/ or w/o block w/PAX #2 running for hip slappers x20

    Note – proud to say the PAX dug deep and pushed through this, helping other PAX finish as needed.  Some good joking and F2 was in the air throughout.  Some motivational phrases were attempted in a Coach O voice but might have lacked the firepower he packs.  

    No time left for the last few things on the weinke so after depositing the blocks, we headed back to the flag.  One last quote found on the interwebs, “If you want to lift yourself up, lift up someone else” – Booker T. Washington

    COT to seal the deal.  The Muscleship needs some Q’s in coming weeks so if you’re reading this, please consider stepping up.  T-claps to the PAX for posting and pushing each other to get stronger.  It’s always an honor to lead. 

    Tool   

  • Time Flies When You’re Having Fun, But I’ll Be Back To Finish What I Started!

    YHC hasn’t been to the NOLA Foundry since the start of the Popeyes AO.  Smartly, Amnesty volunteered me to Q so I can give back to one of the AOs that helped me get started in F3.  It was nice to see PAX YHC hasn’t seen in a while and a good reminder of all the NOLA Foundry has to offer.  Consider hitting an AO you haven’t been to in a while or ever!

    WARMUP

    After giving the disclaimer, YHC led the PAX in what was considered an unorthodox direction.  Some of the PAX were confused with the change, but the concerns were quickly quelled as we moseyed a short distance for the following warm up IC: SSH x 21, IW x 20, Arm Circles x 20 (10 each direction), Grass Grabbers x 20, Plank Jacks x 20, and Abe Vigodas x 10.

    The Thang

    The PAX were divided by 1s and 2s on either side of the Roosevelt Mall for a Route 66 (War Eagle would be proud!). PAX 1 to the left for incline merkins adding one at each bench and PAX 2 to the right for dips using the same counting scheme, for a total of 12. Plank and wait at the end, then switch sides. Once each PAX had their turn on either side with both exercise, rinse and repeat using LSS and step-ups, but the step-ups were cut back to ten so the opposing PAX didn’t have wait too long.

    Being my second Q ever, I did not estimate time correctly and had what would amount to another beat down that was going to go unused. Not a problem, I will return to finish what I started! With approximately seven minutes to kill, we did the following Mary IC: Tin Snips x 20, LBCs x 25, Dying Cockroaches x 20, Peguins x 20 (as a reprieve to silence some of the mumbling), and J-Lo’s x 20 (in honor of Amnesty who has been down and out with a nasty lung infection). Returned the PAX to the flag exactly at 0615. I noted Smooth wasn’t winded nor sweating, so the mumbling about the Mary was unfounded and attempts were made to make Cowbell take the fall for the mumbling, but we know better!

    After a quick reminder from the PAX on the proper order to end a beat down (another attempt to be unorthodox), COUNTOFF, NAMERAMA, and COT. Prayers for the sick, injured, struggling, and private intentions, as well as gratitude for this group of men who work hard and motivate each other.

    Once again, it was an honor to lead and I’m thankful for your willingness to follow. I’ll be back soon as a PAX and to finish the beat down.

    12 strong at the NOLA Foundry