F3 New Orleans

Tag: Tool

  • 610 Stomp #160 – Going Back to Our Roots

    We got back to our roots this Tuesday….Bayou Root (cause the original route is scary) run 6 minutes, enjoy one minute filled with burpees (preferably 10) and rest, then rinse and repeat until the 45 minutes is up.

    If you enjoying running, come out to the Dome Patrol on the 1st and 3rd Thursdays of each month.  We meet at the corner of Poydras and LaSalle and take in the the sights, sounds, and smells of the Quarter and Downtown.

    Plans are in the making for an Uptown run on the 2nd and 4th Thursdays of the month…follow GroupMe for details.

    Thanks,

    Hawg

  • 40 points are better than 0 points

    It was a rough Monday morning for us Saints fans on the heels of that embarrasing loss in the season opener.  Surely a 45min therapy session at Rock City would help cure any hangovers or headaches.  Here’s how the healing went:

    Started with a mosey to usual area for warmup x20ea SSH, AC, WM, LSS, LCC, follwed by a brief delay where YHC pointed out scoring 40 points in a game is nothing to shake a stick….gotta think positive!  YHC annouced we’d knock out 40 of the final exercise which were SSH, despite Rudy’s request for burpees, which would come later.  Then a bear crawl to the rockpile to make sure the juices were flowing.

    We picked our rocks and headed to the main field/track area, keeping the rocks moving along the way with curls and presses.

    Circuit #1:  We lined up on the back of the endzone and partnered up.  PAX #1 ran to opposite endzone for 10 Burpees and ran back (timer) while PAX#2 knocked out Curls x20, LBC X20, Curls x20, LBC x20,…until partner was back.  Flip flop, rinse and repeat twice for a total of 3 rounds.

    Circuit #2:  We lined up again, this time approx 1oyds from the edge of the track.  Got things going with a 10 Burpee pre-thang to bring our total up to 40 Burpees.   Then, 4 rounds of Shoulder Press x10, Bear Crawl to track, Merkins x10, Backwards Bear Crawl…..totaling 40ea on the two exercises.

    Mary:  Round Robin included Hello Dolly x20, V-Ups x10, In-Outs x10, Penguins x20, capped off with LBT x31 to give a shout out to the LSU Tigers scoring 31 points and to Mahatma’s son who is on the team.

    Time was ticking so time back to the rockpile, then a mosey to the flag followed by some planking.

    COT:  YHC explained the orignal workout plan envisioned was hinged around the Saints winning and using the points scored as rep counts and as a way to celebrate our road to the post season.  Since we instead ended with a loss, YHC thought it would be fitting to still use the points scored by the Saints as a reminder for us to be greatful for what you have in life and not stress over what you don’t.  Additionally, we all have rough days on occasion and need to remind ourselves that the next day is a chance to move forward and make any improvements….which is hopefully what our beloved football team will do.  Capped things off with a prayer with intentions for Hawg’s mom and YHC’s son Brady.

    Thanks for the opportunity to lead.

    Tool

     

     

     

  • 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…..

     

  • Are You Ready for Some Football!!?

    YHC had this Q dropped in his lap Friday afternoon after realizing at WPM that Cowbell was scheduled to Q both WPM and the Mothership yet he was out of town.  With that being said I took the little time I had to try to come up with a good beatdown.  Pressure is on when it is your first time  Q’ing the Daddy of all AO’s, “The Mothership”.  Having  Q’d the Iron Pax Challenge last week I missed out on Da Parish’s Coach themed  beatdown last Saturday, and had heard how fun it was.  I wanted to continue that theme “Medulla style” as this is opening weekend for NFL football.  A crew of 14 PAX gathered at he flag  this morning, a little bit lite, by Mothership standards, but we do have 12 guys at the Blue Ridge Relay, and others out of town.  The disclaimer was given and off the PAX went for a lap around the great lawn.

    Warm up – No COP, this is Football Practice warm up, line up on “goal line”.

    20 SSH IC

    25 yard Karaoke, out and back

    25 yard Heel Slides, out and back

    25 yard High Knees, out and back

    Thang 1 – LAZY DORA’S 1,2,3, – Found this one on the website last night -Although I don’t think anything we do at F3 could be considered lazy.  So I choose to call these Medulla 1,2,3 – its Dora with out the running.  Partner up!!

    In honor of our LSU Fighting Tigers who take on Southeast LA  tonight the exercises were as follows.

    L    –  300  LBC’s –  PAX 1 does 30 LBC’s while PAX 2 does 6″ leg lift.  Flapjack every 30 reps till 300 total

    S     – 200  Shoulder Press in the Air – PAX 1 does 20 Shoulder Press while PAX 2 does AMRAP Merkins.  Flapjack every 20 reps to 200 total

    U    – 100 Up/Downs  PAX 1 does 10 Up/Downs while PAX 2 does Al Gores.  Flapjack every 10 reps to 100 total.

    Willie gave us a 20 count

    Thang 2 – S.A.I.N.T.S. – inspired by the B.L.I.M.P. routine combined with Four Corners routine.

    In honor of our beloved Saints who start their season tomorrow against Tampa Bay the exercises were as follow

    Starting in the corner closest to the flag we did exercises at each corner and finished in the center of the field.

    S   –  10 Shoulder taps (2 taps =1), run to next corner

    A   –  15 American Hammers (2 =1), run to next corner

    I    –  20 Imperial Walker Squats (2=1), run to next corner

    N   –  25 Nolan Ryan’s each side, run to next corner

    T   –   30 T-Merkins – searched the Exicon last night and this was the only T exercise I could find that would work for this. Basically a hand release                     Merkin, but you extend your arms out to a T and squeeze your shoulder blades together.  Run to the center of the lawn

    S    –  35 Slow low Squats

    Da Parish with a 20 count

    Thang 3 – Ultimate Football – After hearing all the fun they had last week playing Ultimate Frisbee, that I and others missed out on, I wanted to make that right.

    Ultimate Frisbee played with a football.   Divided teams up based on the partners we had for “Medulla 1,2,3,” which turned out to be a bad decision.  The PAX was quick to point out YHC forgot to designate shirts and skins so the first possession was a little crazy, but we got it all fixed

    2 Burpees on a turnover for the team that turned over the ball.

    5 Merkins    for each score – for the opposing team

    5 Overhead Claps by the scoring team, just something for them to do to applaud themselves.

    The disparity in speed and endurance between the 2 teams was made apparent early and OFTEN with YHC, Quick Draw and Da Parish finding ourselves on the same team opposite, Douille, Catfish and King Kong.  Let’s just say it was a shut out.  I blame the wet conditions and the wet football.  That’s my story and I’m sticking to it.

    Just as we finished the football game Tool runs up after his 7 mile run on his own just in time to join in for some Mary.

    Time was called on the Ultimate Football Game with about 7 minutes left before 7:30.  So we slow moseyed out of the wet grass to circle up for 6 minutes of Mary.  I chose the first exercise and then chose PAX to lead next exercises.

    Medulla – Dying Cockroach x 20 IC

    Willie     –  LBC’s x 20  IC

    Rudy      –  Hello Dollys x 25 IC

    Bogey      –  Penguins x 25 IC

    Douille     – Real Freddie Mercury’s x20 IC

    King Kong – American Hammers x 20 IC

    Mosey Back to the flag,  Count off, 15 PAX, NO FNG, Name-O-Rama, Announcements, Intentions

    Prayer for our Brothers in North Carolina for endurance, speed and safe travel, for Peppa and his family, for a Holy Cross football player that had to be carted off last night, and for Willie’s friend who just had kidney transplant surgery.

    Another great beatdown in the books.  Thanks as always for the opportunity to lead!  I enjoy it more and more every time I do it.  Look forward to having everyone back from their travels!

    SYITG!

  • The Foundry 9/5/18

    A nice traditional workout at the Foundry. A few pull-ups, a few laps, nothing special.
    The usual disclaimer and off we go.

    Mosey to the track for the warm up COP:
    SSH x 20 IC
    Peter Parkers x 20 IC
    Windmills x 10 IC
    Arm Circles, 10 forward, 10 backward IC
    Mountain climbers x 20 IC

    Then we mosey to the infield of the track for 11’s:
    Merkins and squat jumps, run back and forth across the infield.

    Mosey to the Foundry for some circuits, stop at each street light for 5 squats.
    Foundry:
    Round 1: pull-ups, box jumps, body rows, run to the track (5 burpees) and back
    Round 2: pull-ups, box jumps, body rows, run to the track (5 WWII sit ups) and back

    Mosey back to the track: Sprint the straight away
    Mary COP:
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC

    Back to the flag for count-off, name-o-rama, announcements, intentions, and a prayer.
    Thanks for allowing me to lead!
    Walleye

     

  • 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

  • Try Something New – 2 Year Anniversary

    2 Years ago, YHC arrived in the gloom of City Park at the suggestion of a work colleague. Little did YHC know that he was going to be embraced by fellow men and begin a journey to become a High Impact Man.   F3 took this Sad Clown out of his regular routine of pumping dollars into the gym, living the POGO40, and letting his Jester rule his life.  This was because YHC decided to TRY SOMETHING NEW; take the DRP.  Too many times we are scared by the unknown  that we deny ourselves the possibility of something we may enjoy.   Today, YHC remade the commitment he made 2 years ago and decided to try something new.   Rock City is the not the home AO for YHC.  What better way to take the DRP than to sign up to Q.

    During YHC’s Sad Clown days, he had a subscription to Men’s Health Magazine. In an effort to give the PAX a Downpainment, YHC skimmed the dusty magazines for Rock City inspiration.  While there was a lot of great information, there were also some exercises that should be put back on the shelf.

    Disclaimer; Mosey to rocks

    W/U – 1 mi. AMRAP each exercise

    • Squats
    • Merkins
    • Mountain climbers
    • V-ups
    • Split squats (:30 per leg)
    • SSH
    • Plank
    • Single Wife Pleaser (:30 per leg)
    • Burpees

    Grab a rock

    • Lunge & Twist x 20 paces
    • Curls, Press, Carry x 20 paces
    • Rinse & Repeat

    Mosey to the Pavilion

    • 10 IC Incline Bench, Military Press, Merkins
    • 10 IC Tricep Extensions, Bicep Curls, Rows
    • 10 IC Goblet Squats, Bulgarian Split Squats, Rock Swings

    Partner up

    • Big Boy Sit ups x 10 (each)
    • Standing Torso Twist x 10
    • Plank Combo x 10

    Mosey Back to the Rocks (Time toTSN)

    • Over – Under x 10 – Stand back to back with your partner and pass the rock over head, then bend down and pass it through your legs. This received quite a bit of Mumble chatter, but here we have Bogey & Wall Eye with excellent form.

    • 20 IC Merkins
    • Mosey to the Flag

    Counterama, Namerama,

    Announcements – Pelicanman Duathlon, New Kenner AO

    Ball of Man thanking the Sky Q for the gift of today, the opportunity presented by F3, request for strength, and the Serenity Prayer.

    Thank you for the opportunity to lead,

    Da Parish

  • Put Me In Coach

    “The only place success comes before work is in the dictionary.”  -Vince Lombardi 

    Another notch was added to The Foundry belt when 10 of F3’s finest gathered in City Park for the weekly hump day workout.  Lots of themed workouts lately with Elvis, Notre Dame, Iron Pax, etc so YHC kicked around several themed ideas with no avail until finally formulating a plan 5 minutes prior to kickoff.  Nothing extravagant in store, just a mix of usual stuff and few things with a twist, all of which would hopefully break a sweat along with building some endurance and muscle.  Being that football season is upon us, why not steal a few drills from the world of pigskin….who knows, one of us may get called up to the big leagues.  After the PAX of 10 assembled and the usual disclaimer, the clock started for 4 quarters of sweaty goodness.

    1st Quarter:

    Mosey down Roosevelt Mall with some high knees, butt kicks, and backpedaling thrown in for good measure.  Huddle up in the grass for IWx20, PPx20, ACx20, WMx10, Seal Jacksx10, capped off with approx 20 Up-Downs.  Then, a mosey to The Refinery.

    2nd Quarter:

    5 Stations including Body Rows, Hanging Knee Ups, Squats, Pull Ups, with timer being Step Ups x12L + x12R.  Rinse and repeat.  YHC’s forearms were screaming from lots of bar gripping so thinking we should have substituted the rows for dips or merkins.

    Then to the sideline (large landscape timber) for Derkins x20 OYO, Lunge Walk to tree and back, followed by Derkins x20.

    Halftime:

    Mosey to water fountain for hydration and 1-2 min plankorama.

    3rd Quarter:

    Mosey over to Christian Brother’s Falcon Field for some turf time.  First up would be a partner routine with PAX #1 performing AMRAP Burpee Jump Overs in rapid fashion on the goal line while PAX #2 runs across the field to the opposite endzone for 10 Merkins then runs back.  Flip flop, rinse and repeat.  Lots of grunts and heavy breathing.

    4th Quarter:

    The last circuit was originally designed to be somewhat of an experiment to test our athleticism but YHC botched it up a bit due to a cardio buzz.  Plan called for a series of relay team sprints (40yds) to see if we could put any correlation to age, F3 tenure, etc….and get the competitive juices flowing.

    Sprint #1:  Line up by age with young bucks on one team and old dudes on the other.  First person from each team sprints 40yds and touches goal line, which then prompts next person to run, and so on.  This resulted in a photo finish so we concluded it was a tie.  Looking back, YHC could have laid this out in a different way but we rolled with it.

    Sprint #2:  Line up by amount of time participating in F3 which had it split with guys around 1 year or less on one side and the vets on the other.  Same 40 yd sprint with the newbies coming out on top.  T-claps to Mahatma for pushing hard, maybe too hard.

    Sprint# 3:  Line up again but due to time ticking and YHC having a brainfart, we settled for a group sprint then proceeded to mosey across the grass, alongside the track and back to the flag:

    Two Minute Warning:

    Plankorama and Hip Flexors to seal the deal.

    Overtime:

    COT and sweaty BOM to cap things off.

    Not much mumble chatter or buffoonery to report.  It was a rather quiet 45 minutes…YHC can only hope that was due to a good beatdown being delivered and not a just a poor job of keeping the PAX entertained.

    Thanks for the motivation, camaraderie, and chance to lead.

    SYITG,

    Tool

     

     

     

     

     

     

  • IRONPAX III

    Hawg stole YHC’s Q for this morning with IronPax Week III, and YHC was not happy.

    YHC loves his precious F3 workouts and these stupid IronPax Challenges were just ruining a good thing. The first challenge left me hobbled like a 90 year old grandma, but YHC is into it now. After watching Amnesia and Hawg up their scores in week two by over 100 from their first run at the IronPax at the Birdcage to their second run at the Uptowner, YHC was ready to take up the challenge and work his way into top 100 in the nation for week 3.

     

    Hawg weighed out a dozen 25-30lbs rocks, Mahatma set off cones 10 ft apart (we quickly corrected his mistake before the challenge started), and YHC led a warmup of 20 SSH and 15 PeterParkers.

    Mahatma served as our time keeper as he recovered from an injury and we were off. The IronPax challenges are surprisingly quiet as we go all out trying to get in the most burpees and other stuff as possible.

    This week’s challenge was a confusing one, but here it is in a nutshell:

    15 burpees, 50 hand release merkins, broad jump (bunny hop) 10 yards and back

    14 burpees, 50 goblet squats, broad jump (bunny hop) 10 yards and back

    13 burpees, 50 leg lifts while holding rock in bench press position, broad jump (bunny hop) 10 yards and back

    rinse and repeat while counting down the burpees

    Once again JV is the tops of the morning with an astounding 626 reps

    Hawg 532

    RevSox 519

    TripleShift 455

    Tool 440

    Rocket 431

    FracSac 404

    War Eagle 394

    Two Utes 389

    Amnesia 384

    Abacus 265

    YHC improved from 404 to 519. YHC points this out to say it was all based on watching his brothers tough it out last week in the challenge and push him to do better. You never know how you will challenge, encourage, or push the men out here simply by being present and challenging yourself. YHC is stronger and healthier thanks to all of you in F3, and he can’t put into words what this group has meant to him over the last 10 months. F3NOLA, keep pushing forward, so we can all journey with you.

    RevSox

  • Mea Culpa Can Be Hell

    YHC did a no-show the prior Saturday.  He was in Oregon, and neglected to check that he was the Q.  Bad pax, bad pax.  Thank the Sky-Q that Rudy wasn’t there to remind everyone.  Tclaps Rudy for your fartsackery.  So when 86 called out for a switcheroo Q, YHC had but one option: to Q.  YHC needed some punishment, so that meant the same for the rest of the PAX.  Just think of it as a #DownPainMent.  About six or so of the PAX broke off for the Iron Challenge on the Great Lawn.  The rest of the PAX moseyed little farther up the Great Lawn for:

    First Circle of Pain:

    • Side Straddle Hops: 20xIC
    • Hillbillies: 20xIC
    • Around The World (or Daft Punk), in a kinda tribute to Side Effects: 12ishxICish (YHC was looking like Cowbell, there)
    • Merkins: 20xIC
    • Mountain Climbers: 20xIC
    • Peter Parkers: 20xIC

    Mosey to Tool’s Wall of Pain:

    • Calf Raises: 20xIC
    • Calf Raises with toes pointed out (or in, because your YHC said one but did the other): 20xIC
    • Calf Raises the opposite way (toes pointed in, or out, because your YHC was reminded that he got it backwards): 20xIC
    • Left Leg Dips (bring left leg to the ground): 20xIC
    • Right Leg Digs (bring right leg to the ground, obviously): 20xIC
    • Monkey Humpers (on the ground, not the wall): 20xIC

    Mosey to the Mini-Foundry and split up into several groups.  AMRAP for dips, burpees, leg lifts, big boy situps, pull ups, and steps up with a mosey aways away and back for the timer.  Rotate around until each group has done each.  Then a slow mosey to the beginning of Roosevelt Mall for a better tribute to Side Effects: Route 66.  The PAX split into two groups, one up one side of the mall and the other up the other.  At the first bench do either one erkin or one derkin or one LBC (but a real-ass LBC not a half-ass LBC), then mosey to the next bench for two, then to the third bench for three, etc. to the eleventh bench for eleven–for a total of 66.  After some water, mosey back to the Great Lawn for

    Circle of Mary:

    • Dying Cockroaches: 20xIC
    • Flutter Kicks: 20xIC
    • Real Freddy Mercuries (or is it Mercurys?): 20xIC
    • Hello Dollys (or is it Dollies): 20xIC
    • Putins: 20xIC
    • Rosalitas: 20xIC
    • Box Cutters: 20xIC

    It was getting late and Triple Shift was moseying like the Q, so no time for Dr W.  Sorry, I promise it for my next Q.  Mosey back to the flag for COT.  Tclaps for two FNGs.  It’s not us old farts who keep F3 going, it’s the steady flow of FNGs who keep it fresh and inviting.  I followed the logic for how we named Colonial: he lives in River Ridge, or it is Harahan?  [Sorry, YHC doesn’t venture deep into Jefferson Parish.]  So of course the defunct Colonial County Club in the middle fit perfectly.  How we got to Phoebes was a little more circuitous: the FNG is a physical therapist, so someone suggested Phoebe from Friends, whereupon the FNG reminded that she is a massage therapist, whereupon the PAX then went down too many rabbit holes for YHC’s oxygen-deprived brain to follow for other names, so he opted for Phoebes.  [The AMA is conducting a study to correlate the lack of oxygen after a post with the gnarlier an F# name, but the results should be obvious: the less oxygen, the better the name.]

    Jingle Vader