F3 New Orleans

Tag: Tool

  • CelebrHATE on the small screen with Cowbell

    With Ed Daniels being drawn into the gloom by Triple Shift on this 610 Stomp sort of day, YHC saw the opportunity to make Cowbell famous, sending him off into his glorious thirties with a beatdown dedicated to celebrHATE this once in a lifetime occasion.  Surely this would lead to monuments being erected, with the possibility of memorials following his departure from this world.

    Spoiler alert:  Cowbell fartsacked.  Oh well, YHC tried……

    Back to the Ed Daniels bit.  YHC arrived at 0515 to find Triple Shift promoting the F3 organization to the sports reporter and his cameraman.  T-Claps to Triple Shift for spreading the word.  This will certainly help to maintain his crown as king of the EH.  Not that anyone was getting close to knocking him off that hill…….

    YHC made a quick mosey to the track to drop off some cones, more to come on that later.  Upon arriving back at the shovel flag that YHC planted, two more were planted next to it.  YHC almost gave the F3 flag a hug, as it hasn’t been seen in weeks.  As long as it has been cared for and used effectively, all is well.

    F3 Nation had a plethora of good names ready to throw at Ed Daniels, but apparently he did not show up for the beat down.  At least 19 men showed up in force to promote the power and awesomeness of F3.  With the cameraman hanging out in the area, the clock hit 0530, and so it begins:

    Disclaimer, and probably one too short judging by the scolding looks of Rudy.  But hey, “Not a professional trainer, so modify as needed” was said…..

    Tuesday is normally a run day, hence the 610 Stomp name.  Due to circumstances, we did a sudden change and did a quick mosey to the track.

    Circle up on the matting inside the track.  YHC still intended to celebrHATE Cowbell’s coming of age, but had to get something out the way first.

    Warmup

    SSH IC x 31

    With that out of the way, it was time to celebrHATE!

    COP

    Hillbilly’s IC x 20
    Alternating Shoulder Taps IC x 20
    Tempo Merkins IC x 10
    Escalator

    The Escalator is 5 exercises, composed of:
    10 Burpees OYO
    20 Merkins IC (Up Down cadence)
    30 Smurf Jacks (a tribute to Cowbell)
    40 Monkey Humpers IC – did YHC mention the cameraman was a female? Not absolutely certain, but this may have been when the film crew exited.
    50 Squats IC

    Indian Run twice around the track, or 1/2 mile.

    One final tribute to Cowbell – Smurf Jacks IC x 30

    Mosey to the inside grassy area of the track where the cones were set up for some suicides. Starting at first row of cones, sprint to second set, sprint back and do 5 merkins. Continue this to each set of cones, set up like a basketball court, a tribute to the end of March Madness. Not only did the track crew forget to turn the lights on, but YHC may have left out one row of cones. The start line should have been one set with 4 sets beyond, which caused some major confusion. So much confusion that YHC decided to do it again with burpees.

    Mosey to the first corner of the track for 4 Corners:

    Corner #1 – Catalina Wine Mixers IC x 10 (there was much rejoicing) – Sprint to corner #2
    Corner #2 – Bobby Hurleys x 10 OYO (tribute to end of March Madness) – Sprint to corner #3
    Corner #3 – Merkins IC x 10 (there’s the 4 count the Pax was longing for) – Sprint to Corner #4
    Corner #4 – Iron Mikes IC x 10 (lunge jumps)

    Mosey back to the matted area for Ring of Fire #1
    All Pax hold the plank position. The first Pax does 5 merkins, then resumes plank. The ring of fire goes around to all the Pax.
    Ring of Fire #2
    Same as before, just replace with 5 Burpees. That’s a lot of planking!

    Mary

    Flutter Kicks IC x 30
    Hello Dolly IC x 25
    American Hammer IC x 20

    Times up, mosey back to the flag(s)

    COT

    Count off and Name-O-Rama
    We had one FNG, and no, it was not a reporter.  Welcome Phoenix!  Some claimed the name was too good, but they’re just jealous.  They all wanted Fracsac too, but it was specially reserved for YHC!

    Announcements, intentions, and closed with a prayer.

    Thanks for posting with me today and for putting up with my inability to design a proper court.

    Remember: F3 is an organization of leaders, not an organization with leaders. Each Pax is expected to be a leader in other groups outside F3, as well as within F3. To lead in F3 is easy, just sign up and take the Q here

     

    NMM

    If you didn’t notice, Bogey was especially happy this morning. He was the winner of the bracket pool, and will be exempt from any burpees this Saturday post Mothership. Here’s the Burpee count:
    Reluctant Yankee: 8
    YHC: 24
    El Guapo: 30
    Hokey Pokey: 32
    Seaman: 33
    Rudy: 35
    DaParish: 43
    Milkman: 56

    Come out Saturday and see the Burpee debt paid in full!

  • Kotter-Q

    After spending two weeks out of the country…and not exercising…there’s no better way to get back into it than to Q at the Foundry.  DISCLAIMER, let’s mosey to the field across the pond from the new Children’s Museum:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s (fka Pickle Pounders) x 20 IC

    Mosey to the Foundry (outdoor gym behind Christian Brothers School) for five stations:

    -Pull-ups

    -LSS (Low Slow Squats)

    -Dips

    -Box Jumps/Step-ups

    -10 Burpees as the Timer

    Rinse and Repeat…mosey across the field for 20 Merkins…and back to the Foundry for 2 more circuits for a total of four rounds.  Mosey back to the SF just in time for some Mary:

    -LBC x 30 IC

    -Penguins x 20 IC

    -Hello Dolly’s x 20 IC

    -Flutter kicks x 20 IC

    -Wife Pleasers (not Wife Beaters) x 20 IC

    Countoff, namerama, announcements, shoutouts, prayer.  It was an honor to lead this crew to the Foundry and back.

    -Amnesty…Out

  • Cooler (and possibly better) than Rudy

    Q list had Rudy scheduled for this Monday and YHC for the next, but that date was looking iffy.  After working a trade over the weekend, it meant YHC would be leading Rock City sooner than later.  Knowing it would be hard to deliver a beatdown that tops Rudy’s iconic Fighting Irish themed workout of years past or the recent 40’s on the levee, YHC brainstormed up a few ways to appease the PAX that were expecting their favorite ND alum instead.  Here’s what we did:

    Mosey to the usual area for a warm-up COP:

    • IW x25
    • Abe Vig x10
    • Arm Circles x10
    • Burpees x5
    • Burpees x5
    • Burpess x5
    • Burpees x10 #crowdpleaser

    Grab a rock good for curling, hold it overhead, and meander over to the track/field for COP #2 to work on the guns:

    • Curls x15
    • Rows x15
    • LS Squat x20
    • Curls x12
    • Press x12

    Partner up along the back of the end zone for 3 rounds of:

    • Partner 1 runs to opposite endzone, knocks out 5 Burpees, and runs back (Timer) while
    • Partner 2 cranks out x10 Curls, x20 LBC, x10 Curls, x20 LBC,…..

    T-claps to Abacus for the burst of speed on the final run!  #beastmode

    Next up would be yet another crowd pleasing circuit, hopefully way better than whatever Rudy had in store.  Here we circled up for (2) 3 minute rounds of “The Suck” which consisted of as many rounds as possible of SSH x6, Merkin x6, Squat Jumps x6, rinse and repeat for 3 minutes, calling out your count after each round.  Despite the one minute break between rounds, the grumbling never really subsided.  Once done there seemed to be a harmonious feeling of accomplishment.  T-claps to the PAX for pushing hard.

    Grab your rock and start heading back to base, knocking out shoulder presses along the way.  Circle up for one last COP:

    • Flutter Kicks holding rock x20
    • Penguins x20
    • Wife Pleasers x20
    • Curls x15

    Head back to the rock pile but first, SUDDEN CHANGE – Shoulder Press x10.

    Mosey back to the flag with one minute left for some hip flexor stretching.

    COT to seal the deal.

    Hopefully the PAX enjoyed this more than the Hamlet themed stuff Rudy probably would have subjected everyone to.

    Thanks for letting me lead,

    Tool

    P.S. – I had to pick on Rudy since he heckled me for the untimely backblast

     

     

     

     

  • 610 Stomp: Through the Woods and up the Mountain

    6 F3 vets gathered around an actual flag on this perfectly gloomy morning.

    DISCLAIMER

    YHC was feeling like a throwback was due to mix things up a bit.

    The route:
    Go under 610 and take a left, past the dog park and cross harrison ave. (~1.5 miles)
    enter the woods of greater New Orleans, follow the trail (and Hawg) til we reach the highest land elevation in the city, just behind the rocky mountains in total feet. (~.5 miles)

    Once at the top, conveniently, there was a perfect ledge for #ISI. 2 minutes of Rocky Balboa’s.

    Head back to the flag (~2 miles) with 5 minutes to spare.

    30 X LBC
    20 X American Hammer
    20 X Crunchy Frog (RIP Shorty)
    20 X Penguin
    10 X J-Lo (RIP Amnesty)

    Finished with COT.

    Thanks for letting me lead!
    Cowbell

  • To your left, no my left….Get Some!

    From the start (a bit of humility and learning) set in for the QIC as 16 men gathered and heard the disclaimer by none other than Craig…..Oh wait a minute a.k.a. Mahatma-Ice.  So it begins –

    DISCLAIMER

    Mosey to towards the big field for warm up – while listing to chirping complaints that “running” is only supposed to on certain F3 workout days.

    Warm up

    SSH x 30

    Seal Jacks x 25

    Down to your 6 – no stand up (to moans from the Pax primarily Rudy and FracSac, as if the extra effort was going to cause a little more sweat).

    Once back up Hillbilly x 15

    ISW x 10

    Austin Butt Kickers (again communication break down as to left arm out, “what leg” back.  QIC may be better at demonstrating the exercise, it finally begins) x 20

    Dive Bombers x 5 (4 cnt)

    Bicycle Kicks x  20

    Now for the reason we all got up and came out this morning… The Thang-

    1st Field Event:

    2 man team – 100 Burpees total split “evenly” between them.  (1) did Burpees will the other went out 2 tree distances doing Bear Crawl then back doing Kongs – Switch the effort.  I think most got a shot at doing the out and back twice.  I teamed with Frac, he was determined to add in additional Burpees thinking I might have gotten more than him (I’ve come to learn, he likes them!)  Can’t speak for any other teams.

    2nd Field Event:

    Pax broken up into 4 teams of 4 –

    ZigZag Squat Run; Indian Style (with some kind of audible to note that Pax member completed their run and next Pax to go).  Distance 4 trees with the entire team to sprint back. QIC noted after the start of this “thang” that the losing team had to complete 5 Burpees (TripleShift’s team lost – complaints about brotherhood so all teams gave the 5).

    3rd Field Event:

    2 teams of 8 –

    Body Tent Low Crawl – Distance 5 trees (Again complaining from the field that there was some kind of “big” brother rules as to the line of completion for everyone to sprint back) so again PAX all participated in Burpees

    4th Field Event – Back to 4 teams of 4

    Low Crawl – Frog Hop – Low Crawl – Frog Hop….. Distance 4 trees.  (Bit of a communication break down but PAX figured it out and the event was completed)  Can’t recall the losers but I think the understanding was we all shared in the Burpees.

    5th Field Event – Pax back to 2 teams of 8

    Plank Body Hurdles (Indian Run) – losing team busted butt to make it close but circled up to start Burbees – somehow the brotherhood of sharing the pain was now gone with the other team heading off to get water…..Rudy called them out and most jumped in grinded out a few.

    Slow mosey towards fountain –

    Pax circled the Fountain with QIC wanting to create 8 2 man teams – seemed easy enough….”look to your left and that’s your teammate; well my left!  QIC learned a lesson as to using a count off to establish PAX position then match 1&2…… (this will be used next time for sure).  Now add in that we pissed off the legal training crew, encroaching on their space – we only needed a small section but this might be why women aren’t mixed in with F3 groups, they pick up their stuff and stormed off, clearing the area.  (When Qing in future, I’ll be more sensitive).

    1st Fountain Team AMRP

    While one member did box jumps the other hopped 1st set of steps then 2 Burpees at landing area then hopped as many steps at a time until reaching the top landing 3 Burpees, run back – SWITCH  x 2

    2nd Fountain AMRP

    Same team effort as above except Shoulder Taps 1st, then Durkins while teammate hops the steps and does Burpees.

    With about 7 minutes to go – Mosey back towards the flag – TripleShift was pushing the pace so we had enough time to detour to the big field for some last minute Mary-

    LBC x 20 (4cnt)

    Scuba kicks (Flutter Kicks) x 20 (4cnt)

    WWII – Sit ups x 4 (4cnt)

    Pax member reminded (actually it might have been a complaint) that QIC had passed the 7:30 mark so the fun had to end with a quick mosey back to the flag.

    COP, announcements, no intentions – closing prayer.

    Gents thank you for the opportunity to lead (and learn) today.  No doubt God gives us the blessing of the present to be embrace and enjoy.  I’m want to give a shout out to 2-Utes for getting me involved with F3!

     

     

  • The 40, Part 4

    Its Okwata Time. That means its Levee time. 40 times.

    11 PAX gathered around the shovel flag this morning in the dark gloom. Alas, no glorious sunrise over the waters of Okwata. The PAX will have to wait several weeks for the morning light to appear during the workouts again. Until then, just gloomy gloom. The PAX welcomed the visitor – Schottenheimer from Cleveland. Thanks for coming out to join us!

    At 5:30, YHC pronounced the disclaimer and so we began.

    First, Mosey 10 yards to the flag (from all the way across the sidewalk). Circle up for warmup, sprinkled with mumble chatter.

    • SSH x25
    • Abe Vigoda x10
    • IW x25

    Then off to the base of the Levee.

    By now, the PAX know the drill.  10 exercises.  4 Sets of each exercise.  10 reps per set.  Back and forth over the Levee for each set.  That equals (do the math….) 40 trips over the levee.

    1. Cross Fit Merkins: Oh, the grass is cold.  And wet.
    2. Box Cutters: Out-Up-In-Down half the time, Up-Out-Down-In the other half.  Shorty finally realizes there’s a difference.
    3. 4-Count Lunges: Triple Shift appears to have mixed signals and went for the 20 reps of 4 count lunges.
    4. Derkins: a new wrinkle – stop half-way down the levee for the exercise.  Slip and Slide trying to stop
    5. Dying Cockroach: Frac rightly points out that Roaches crawl, forcing a clarification from YHC that we were doing the Dying variety.  On our backs.
    6. Bobby Hurley: OK, YHC certainly felt this when running up the hill.
    7. Irkins: stop half-way up the levee for the exercise.
    8. Monkey Humpers: I thought the Bobby Hurley burned….
    9. Hello Dolly: I think that just maybe I saw Mahatma break a sweat.
    10. Burpees: The crowning glory, as Tool was lamenting the lack of burpees in the workout.

    Finished up at 6:08.  We are getting better at this.  That meant we had time for more!  Quadrophelia!  Up to the top of the levee, so we can run forwards-down and backwards-up (i.e., always look to the lake) for 4 minutes.

    Back to the flag with a minute to spare.  Time for LBC x40.

    Finish up with Count-off and Name-o-rama.  Intentions, then close with prayers.  Psalm 40, a song of praise.

    I waited patiently for the Lord;
        he turned to me and heard my cry.
    He lifted me out of the slimy pit,
        out of the mud and mire;
    he set my feet on a rock
        and gave me a firm place to stand.
    He put a new song in my mouth,
        a hymn of praise to our God.
    Many will see and fear the Lord
        and put their trust in him.

    Thanks for letting me lead!

  • Track Work

    7 men gathered in the chilly gloom to better themselves today.  Instead of venturing down the usual Stomp route (honestly…it’s been so long…i didn’t know what usual was anymore), YHC choose to play it safe and get after it on the track.  We were off…but first…

    DISCLAIMER

    The Thang

    Mosey over and around the track one time, then circle up for a quick warmup:

    15x SSHs IC
    6x Don Quixotes IC
    6x Good Mornings IC

    YHC explained to beatdown to come…1 min AMRAP of an exercise, then a lap around the track….plank and wait for the six.

    Exercises:
    1) Squat Jacks
    2) Switch Kicks
    3) Jump Knee Tucks
    4) Speed Knee Curls
    … 12 count by Woz…
    5) Burpees
    6) Frog Jumps (Front/Back)…Cowbell had an advantage of course (this joke never gets old!)
    7) Low Plank Parker Peters
    8) Plank Jacks (Modify 1min to 3min to handle the daily challenge) #ISI Tclaps Turbo!

    Slowzy back to the flagless AO, where we had a Plankorama OYO for the last 2min.  Pax gathered around for the COT, which included the Countoff, Nameorama, Shoutouts and a Prayer.

    The Pax moved quickly through this beatdown. Well done, men!  Time flies when you are having fun….Oh, yeah…no more Hate for YHC!

    Thanks for letting me lead!

    Moleskin

    Miss you guys.  Definitely needed this beatdown to get my ass back in shape.  Best way to start the day!

    Tough Mudder is this weekend.  Good luck to the guys getting after it!

     

  • Rudy’s back

    Pro Bowl crew on a unusually brisk Wed morning…

    This is F3 blah, blah, blah…

    Warm up:

    SSHX28/ACX20(10&10)/Peter ParkerX20/Parker PeterX20/Abe G.X10/IWX20

    Mosey to nearest bench at R. Mall

    The Thang:

    Stand on bench, right leg to ground, up, left leg to ground…starting at 1 each leg then increasing by 1…to 10 benches/10 reps each leg.

    After 10th bench run to Fountain(NOMA) for: DipsX30/I MerksX20/DerkinsX10…run to first bench on opposite side of R. Mall.

    Step ups starting at first bench, 1 right & 1 left, increasing by 1 at each bench…up to 10 each leg.

    A few LBC’s while we wait for the Pax…

    Back to first bench: Dips – 2 at first bench, increasing by 2 at the next bench…10 benches/20 Dips.

    Run across to other side of R. Mall…

    First bench – 2 Inc. Merks, increasing by 2 at the next bench…10 benches/20 Inc. Merks.

    LBC’sX35

    CO, NameO, Announc., Intentions, Prayer…few stayed to complete the day’s AMRAP challenge.

  • Shake Down The Thunder & Seek Shelter

    YHC pulled up to the Stomp at 5:25 and boy was it coming down.  Rain does not scare the PAX away, but lightening sure as heck does.   YHC & Milkman agreed that the safe road was the wisest choice; however, the Sky Q had different plans.   He had sent a messenger in a Chevy truck.  It was Tool.  Tool said “FEAR NOT, I SHALL BRING YOU TO DRYER STOMPING GROUND!”   YHC & Milkman followed Tool to the pavilion near the Festival Grounds for a good ole fashion beat down.   Inspired by the ISI challenges provided by Turbo, today’s beat down would be a game of catch up.

    W/U

    • SSH x 25
    • IW x 25
    • AV x 25
    • HB x 25
    • AC x 20 (10 front, 10 back)

    The Thang

    (in no specific order)

    • Box Jumps – 90 seconds
    • Shoulder Taps – 5 min

    Break for Mary

    • LBT x 25
    • Flutter Kicks x 25
    • Penguins x 25
    • LS Squats x 25

    Back to ISI

    • Hand Release Release Push Ups  – 2 min
    • 8 Count Body Builders – 3 min

    Stretch (waiting for a break in the rain)

    • Hip Flexors – 30 sec
    • Over reach/stretch – 30 sec

    More Mary

    • Hello Dolly x 25
    • Wheezy Jeffersons x 25

    Finish the ISI

    • Horizontal Pull-Ups – 90 sec

    Announcements

    • Tough Mudder on the 17th
    • Best Damn Race Half Marathon & 5K on the 25th
    • PelicanMan Duathlon on the 25th
    • CrawfishMan Triathlon on May 20th
    • Walt Disney World Wine & Dine Half Marathon on November 4 (registration opens March 13 and will sell out.  Bellhop & I plus M’s will be going)

    COT

  • Man, the weather was great this morning!

    This weekend was hopefully a start to why many of live here in the south,  the heat has not arrived and the cold is on the way out.  And In New Orleans,  spring time means the start of festival season and all things outdoors including Saturday  F3 workouts where the “Gloom” term may very well be omitted.  “Roll down the windows, pull down the top,  crank up the Beach Boys and don’t let the musics stop,  we were born to rock…..”  well not quite southern California but enough to pull in a good crowd Saturday morning for F3 New Orleans.

    Here is how it actually went:

    Quick disclaimer and off to mosey to museum area.  I had my doubts last night the way my lower back felt from Hawg’s Friday morning Rock City with squat jumps and rocks and the ISI challenge of the day.  However we all persevere.

    Warm ups

    (25) IW

    (20) Windmills

    (30) Arm circles

    (26) peter parkers

    (31) SSH I think…

    First activity

    Over to the field to measure against the trees:

    Bear crawl to first,  (10) squat jumps (w.o a rock today)

    Lump walk to 2nd tree, (15) monkey Humpers

    Repeat (3) more times for a total (8) trees

    That was a leg focus,  with a bit of mumble chatter…

    Second Activity

    Over to Fountain:

    (8) Decline mercan

    (8) dips

    (8) Incline mercan

    Repeat another time

    That was a upper body focus

    Mosey over to Foundry for timer base work outs

    Break into (2) groups:

    1 runs an Indian run as primary timer

    Other works (6) stations —  (10) burps (secondary timer), pull ups, dips, step ups, leg pulls while hanging

    Repeated Twice till 7:15

    Back to Peristyle for Mary

    (25) IBCs

    2:00 of plank hold

    (20) flutter kicks

    (25) J LOs

    1:30 of Shoulder taps

    (20) Hello Dollys

    Enough….

    Back to COT for names, FNG naming, Announcements, Prayer requests and Prayer of thanks.

    Thanks for the opportunity to lead.

    PS.  — My apologies for those I missed in PAX below,  let me know my misses and I will update.