F3 New Orleans

Tag: Tool

  • King Cake Burnoff

    The carnival season was officially over come Ash Wednesday morning which meant it was time to start burning off the king cakes and beers.  The Q slot was empty and and so was the attendance at the virtual shovel flag as YHC jogged up.  Hopping we wouldn’t have a PAX of one at The Foundry, YHC waited for someone, anyone to help grind through a workout with.  Alas, at 5:31 two braves souls appeared and we quickly concocted a plan for the morning.  Here’s what went down:

    Cowbell to start things off:

    Mosey down Roosevelt Mall and veer off for COP:  SSH, Hill Billies, Peter Parkers, Imp Walkers, and one or two more??

    Mosey over to The Refinery for soem muscle building circuits:

    Round 1 – Pull Ups, Hanging Knee Ups, WWII Sit Ups x25 (timer)

    Round 2 – Dips, Burpees x10(timer), and something???

    Round 3 – Box Jumps, American Hammer, Bench Dips x30 (timer)

    Pass the mic to Tool for a mosey to the track.  Circle up for (4) 3 min rounds of an unnamed routine, I believe once referred to as “The Suck” workout:

    3 exercises (SSHx6, Squatsx6, Merkinsx6), as many rounds as possible in 3 minutes, followed by 1 minute of rest.  We cranked this out 4 times which definitely brought the sweat.

    Next up, some DJ style Mary:

    Flutter Kicks x20, Crunchy Frogs x20, LBC x20, Penguins x20.

    Back to base for a COT and call it a morning.  I’d venture to say a few slices of king cake were burned off during the workout.

    Tool

     

  • Stomp #129 – The Lone Ranger

    Mardi Gras morning 2018 proved to be a day when few were up for a early morning reveille and making a 5:30am post.  The scheduled Q had to bail the night before, rumor had it so he could make a Zumba class with his M, or something.  Several other Stomp regulars dropped like flies via text the night before, all without worthy excuses.  Many of the PAX planned on making the REX run later that morning but YHC could only squeeze in an early run.  So alas, there was a PAX of one at the virtual flag on Roosevelt Mall at 5:30 am, where I gave a silent disclaimer and departed on the normal route.  YHC enjoyed a serene run out along the bayou, down Jeff Davis, and back.  I timed it to be back at the flag for 6:15 in the event of any stragglers who might have posted late but no dice.  Kept on going with a jog home and a silent COT along the way, totaling 5+ miles.  A few hours later some pics surfaced of the many PAX who posted in Audubon for the run with the King of Carnival.  Good to see fartsacking was not dominant that morning.  Great way to start Fat Tuesday.

    Tool

  • Endymion Mambo #3

    Despite a likely chance of rain in the forecast, 14 PAX made their way to The Mothership for the annual Endymion Mambo workout.  Skies were clear which allowed YHC to stick to the weinke and not resort to plan B.  The usual pleasantries exchanged, including a shout out to Fracsac for procuring a new shovel flag w/the official F3 flag…now we’re legit!  Here’s what we did:

    Carpi lap around The Great Lawn then mosey to The Peristyle for some Mardi Gras music and festive warmup with a theme to be figured out as we go:

    • Copperhead Squats x20
    • Arm Circle x20
    • Rosalitas x20
    • Nolan Ryans x10R x10L
    • Imperial Walkers x20
    • V-ups x20
    • Abe Vigodas x10
    • Low Country Crab x20
    • Tempo Merkins x15
    • Imperial Squat Walkers x15 (at this point JV and Yankee had the “Carnival Time” theme figured out)
    • Mountain Climbers x20
    • Elbow Plank x1min while jamming to Carnival Time

    Mosey towards City Park Ave. with a pit stop for a 40yd bear crawl.  From there, we embarked on a 1/2 mile run along the Orleans Ave parade route past Carrollton Ave, then plank on the neutral ground and wait for the six.  Here we circled up for a COP with some Mardi Gras favorites playing the whole time.

    • Tempo Merkin x20
    • American Hammer x20
    • Peter Parker x20
    • LBT x20
    • Tempo Merkin x15

    Time to head back down Orleans Ave and reconvene near City Park Ave where we started the run.  This stretch is always festive and typically involves a bunch on onlookers wondering why the hell we are out doing what we do.  T-claps to those who pushed hard at the front of the PAX.  Double T-claps to Garbrielle for sweeping the six.  From there, a short mosey over to the float staging area near Marconi Ave.  Here’s what went down there:

    Crowd Pleaser Ladder – starting with (1) Groiner and (1) Merkin at the first float, then run to second for 2:2, then third float 3:3, ….up to seventh float for 7:7.  Here we crossed paths with a another run group (Move Ya Brass?) out there starting the day off right too.

    Mosey over to the light pole for:  Lunge Walk to first pole, 5 Burpees, Lunge to second, 5 Burpees, Lunge to third, 5 Burpees, plank and wait.

    The home stretch included a mosey OYO to the Peristyle benches where we enjoyed the following:

    • Dips x15
    • RL Step Ups x20
    • LL Step Ups x20
    • Dips x20

    Then circling up under the Peristyle to bring it home:

    • Penguins x20
    • Wife Pleasers x20
    • Mardi Gras Mambo Plank-jack-a-thon (hold high plank for entire Mardi Gras Mambo song, with plank jack for every “Mambo” and merkin for every “down in New Orleans”).  This lasted 2:12 and was a doosey…in the past we did this early in the workout and it was a bit more palatable.
    • Hip Flexers x30sec ea side to help stretch it out.

    Capped off the morning with a COT.  The running, cadence counts, and planks had YHC was a bit woosey by this point so don’t recall much of the details other than praying for a safe Mardi Gras season and some special intentions.  A few PAX stuck around for more F2 at the usual coffee depot.

    Thanks to those who posted despite the threat of rainy weather.  Also, t-claps to those who still posted after late night parade festivities hours earlier.  Also, for those tracking RRR mileage, one report was that we covered 2.6 miles and another had it at 3.5.  I’m leaning more to the 2.6.

    Always great to lead.  Happy Mardi Gras to all!

    Tool

     

     

     

     

  • Shoulder Down-Pain-ment

    Nobody signed up to Q Rock City for this lovely winter morning, so I gladly took it.

    DISCLAIMER and let’s mosey….on the track opposite of the normal direction, at Mahatma-Ice’s request, to the gym set for our warm-up:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Propellers (fka arm circles) x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s continue the mosey around the track to the rock pile, grab a friend (a rock, boulder, etc..) and circle up. With your rock:

    -Shoulder Press x 20 IC

    -Curls x 20 IC

    -Squats x 20 IC

    -Chest Press x 20 IC

    -Squat Press x 15 IC

    -Curls x 15 IC

    -Chest Press x 15 IC

    -Imperial Squat Walker Press x 10 On Your Own (we tried the cadence and didn’t quite get it… ; -)

    -Curls x 10 IC

    -Chest Press x 10 IC

    As a reward for outstanding work, let’s take a break…on the fence for some People’s Chair with your rock:

    -seated shoulder press x 10 IC

    -quick break

    -seated curls x 10 IC

    Take your friend home and let’s get some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello-Dolly’s x 20 IC

    -Penguins x 20 IC

    -3-minute plank, rotisserie style (normal, left are up, right arm up, low plank)

    Mosey back to the VSF where we met back up with Rudy who just got 6 miles in.

    Countoff, namerama, announcements, shoutouts, prayer.

    As always, it was truly a pleasure to lead!

  • Solid!

    It was a beautiful morning for a SOLID workout.  DISCLAIMER, let’s mosey.  On the way to the Foundry we found some grass next to a pond to warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s head to the Foundry for three rounds:

    -WWII Sit-ups x 15 (the Timer)

    -Pull-ups

    -Dips

    -Rows

    Let’s mosey to the track for 1000m of Hades:

    -sprint 400m, walk 100m

    -sprint 200m, walk 100m

    -sprint 100m, walk 100m

    Back to the SF for some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    -Real Freddie Mercury’s x 20 IC

    -Wife Pleasers x 20 IC (I could swear I felt Rudy looking…)

    Countoff, Namerama, Announcements, Shoutouts, and a Prayer!

    It was a pleasure to lead my brothers!

  • Counter clockwise in the gloom

    A surprisingly chilly Monday morning greeted the PAX at Pontiff playground.  YHC had checked the weather and must have mistook the “4” in 40s for a “7” in 70s.  Marlin, of course, was ready for the weather – dressed in full winter gear.  Clock struck 5:30, and 8 PAX took off out of the gate.  YHC was slightly worried – as some Rock City regulars have a tendency to roll in late, and we were GOING THE WRONG WAY.

    But off we went.

    COP #1: Avoid the swamplands and instead find a patch of gloomy damp grass.  Circle up, now 9 PAX strong as Hawg caught us on the way.

    • SSH x30
    • IW x30
    • Plank-o-rama: Peter Parker x25, Floyd Mayweather x25, Parker Peter x25, Mountain Climber x25

    Mosey continues the wrong way around the park.

    COP #2: The Playground.  Now 10 PAX strong, as Tool finds us – he ran the wrong-right way around the park eventually catching us on the opposite side…  So 5 stations

    • 15 Burpees (counter)
    • Pull-ups
    • Derkins
    • Low Slow Squats
    • Low Row Pull-ups (OK, so these were TOO LOW.  But lots of modifications to get a workout out of this.  YHC felt bad watching Walleye attempting to fold his 8+ foot frame underneath that bar)

    Repeat 2 circuits

    Mosey continues the wrong way around the park.

    COP #3: The Spartacus Bandstand.  Quick stop off for

    • Right Leg Step Up x25
    • Dip x20
    • Left Leg Step Up x25

    Mosey continues the wrong way around the park – to finally get to the Rock Pile.

    COP #4: Rock Pile.  YHC encourages PAX to go bigger, as we aren’t moving anywhere.  Focus on Form.  Cadence count will be slower.  Triple Shift and Jingle Vader both chose to show the PAX what “bigger” meant.  Gentlemen, I applaud you and hope one day to be able to lift a rock like that.

    • Shoulder Press x12
    • Curl x12
    • Row x15
    • Down-Up Squat x15 (sorry for the cadence misfire the first time…)

    Repeat 2 circuits.  One extra round of Shoulder Press just because.  Smarmy mumble-chatter heard from Rev Sox.

    Mosey back to the flag.  Doing my best to keep up with Mahatma – I’m not sure he even broke a sweat as he went sailing by on that last run.

    COP #5: Finish up with Mary.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25

    Disappointed that we had no Bogey sing-a-long today.

    Finish up with Count-off, Name-o-Rama and Prayers.  Send everyone on their way with St. Ignatius Prayer for Generosity.

    Thanks for letting me lead, gentlemen!

  • The Loop is in play

    Disclaimer….

    Warm up:

    1. SSH X 30
    2. Abe Vigoda X 15
    3. L/S/Squats X 25
    4. AC X 10F/10B
    5. IW X 25

    Now the Loop:

    Break into Pax of 3.  One of the Pax to the Great Lawn; One of the Pax to the Fountain; Third member runs from Fountain to Lawn; Guy at lawn then runs to Fountain….and so on and so forth.

    Great Lawn:

    1. Monkey Humpers X 20
    2. Lunges X 20 each leg
    3. Merkins X 20

    Repeat until teammate arrives

    Fountain:

    1. Rt Leg Step ups X 20
    2. Dips X 20
    3. Lft Leg Step ups X 20

    Repeat until teammate arrives

    Continual loop for 45 minutes.

     

    Great Lawn for a little Mary….

    1. LBC’s X 35
    2. AH/RT X 25
    3. Superman to Boat – 2 min

    COT – Count off/Announcements/Intentions/Prayer/Adjourn/Coffee/Laughter/Tears/Goodbye

  • Super Blue Blood Moon – Foundry Edition

    The Super Blue Blood Moon was to occur this morning. So I polled the men of the Foundry: begin the beat down, or watch the lunar eclipse??? They voted for both! Disclaimer, and off we go.

    We moseyed to the racetrack for a warm-up lap.
    10 burpees, run 100 meters
    10 8-count body builders, run 100 meters
    10 burpees, run 100 meters
    10 8-count body builders, run 100 meters

    Now to the warm-up COP:
    SSH x 20 IC
    IW x 20 IC
    Windmills x 10 IC
    Arm circles IC, 10 forward, 10 backward
    Mountain climbers x 20 IC

    We did 11’s across the football field, as the lunar eclipse began above our heads.
    Merkins on one side, jump squats on the other side.

    Next, a mosey down the back street to the Foundry, with BLIMPS at each light post:
    Burpees x 5
    Lunges x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    At the Foundry, 4 stations for 7 men. 3 sets total.
    10 WWII sit-ups had the count
    Body Rows
    Step Ups
    Pull-ups (Hanging knee ups to modify)

    Running short on time, we moseyed back to the flag, with the lunar eclipse 50% completed. Count-off, name-o-rama, announcements, intentions, and a prayer. Great morning, great eclipse, better men!

    Thanks for allowing me to lead.
    Walleye

  • I am speed!

     

    For my first Q at the 6-10 stomp, I decided to do something a little different.  A track workout instead of going out to visit the missing monuments.  As Lightning McQueen’s mantra was heard in my head, “I am speed, I am speed, I am speed…” we headed to the track.

     

    Warmup with 30 SSH, 30 Shoulder Taps, and 30 Low Slow Squats all IC

    I was planning to do a 200, 400, 800, 1200, 800, 400, and 200 but ran out of time AGAIN and had to leave out the last 400 and 200.  We tried to run at our 5 k pace and would plank up for the six so we all could stay together but Smooth pushed us to run faster than our 5 k pace.  After each scheduled distance run, we jogged half the distance as a recovery and did 10 x merkins IC after each recovery distance so our upper bodies would be proportional to our lower half.

    With few minutes left, we did some Mary

    20 x LBC IC, 15 x Supermans IC, 15 x Dying Cockroach IC

    Mosey back to the flag, countoff, namerama, and prayers to the Creator.  Thank you for allowing me to lead!

  • A Bit Warmer 610 Stomp

    I originally wanted to take the route over the Wisner overpass and do some “hill” work,  but from initial drive by Monday night,  way too much construction and hazards….. Last thing I want to be responsible for is an injury to Rudy disrupting the Marathon aspiration.

    So we take the normal route 15 minutes out to the bayou and back,  doesn’t get get any easier than this.

    Back to the track,  run the straights,  jog the curves for a short speed work out.

    Then some good old fashioned stretching, no need for Burpees or Merkins,  6-7 leg stretches

    15 dying cockroaches

    20 LBCs

    Hold a plank

    I think it is time

    Count, name-a-rama, announcements, intentions, COT.

    Thanks for the opportunity to lead.