F3 New Orleans

Tag: Tool

  • The Stomp 12/29/2020

    Issued the Disclaimer

    Warmup:

    • Side Straddle Hops – 20 in cadence
    • Mountain Climbers – 20 in cadence
    • Windmills – 10 in cadence

    Mosey’d to the track & partnered up. Each group of 2 PAX ran 2 laps at whatever pace they chose. Only requirement was that they had to stay together. After 2 laps were completed, each group of 2 PAX chose an exercise for their group. The exercise had to be between 10 -100 reps, so the idea was each group could choose if they wanted to grind it hard with an exercise, or if they wanted to mainly focus on getting in the miles.

    We had a couple of mins left after we finished, so we hit up some Mary for 2-3 mins & then headed back to the flag for count-off, name-o-rama, announcements, intentions & prayer. Happy New Year, fellas!

  • All Wrong Stomp (610 Stomp) 2020-12-08

    Lovely day at the Stomp with 11 PAX: Tool, Kuch, Sheetrock, High Rise, Abacus, Da Parish, Jesus Juice, Snooze, Bongo, RevSox, Catfish (Q).

    Did a fairly standard run w/ burpees every 6 minutes. No complications, rest intervals, etc. Run, then 10 burpees on the 6 minute marks (6, 12, 18, 24, etc.). 20 minutes out, 20 minutes back.

    Did some Mary with LBCs, Leg Raises, and Dr. Ws.

    CoT. Broke a sweat, despite the chill! Thanks to all who attended!

  • Murder Monday (Swolefest 2020-11-16)

    Nice cool morning at the Swolefest with 16 PAX: Thumb War, Belloq, Triple Shift, Walleye, West Nile, YaMamaNem, Breadsticks, Jesus Juice, Kuch, Pop Tart, High Rise, Saban, Heartaquack, Tool, Sheetrock, Catfish (Q).

    Warmed up with SSH, Peter Parker Peters, Mountain Climbers, and 8-counts.

    Rifle carried over to the field for 11s. On the one end, blockpees, then rifle carry to the other side. On the other, crossover merkins (2 is one). Murder bunny back to the other side. Breadsticks destroyed his block in the process, so he and Saban are both officially “block crushers.” This was a real time killer, so stopped about halfway through, then circled up to grab some curls.

    Moseyed to the foundry for stations – pullups, goblet squats, flutter kicks, Chest Presses, and lunges(with block). Stopped at one round due to time constraints, then rifle carry back to the starting position.

    At starting position, did some block-assisted American Hammers and LBBCs. Right on time for COT.

    Appreciate everyone’s efforts today, definitely did some experimentation with the 11s, and I know everyone was positively THRILLED to do Murder Bunnies again. Breadsticks was so thrilled that he murdered his block. Stud!

  • RED Friday @ Wisner Mountain (2020-11-06)

    Lovely RED Friday this morning at the mountain with 10 PAX: Highrise, Walleye, Tool, YaMamaNem, Sheetrock, Saban, Jesus Juice, Dax, Doubloon (FNG), Catfish (Q).

    Started with SSH, Toy Soldiers, Imp squat walkers, 8-counts.

    Lined up on the path. Indian run to the base of the mountain.

    Up to top of the mountain. Did a wallsit/leg rotation, holding wall sit for 60 seconds, then doing low slow squats, wallsit for 50 seconds, then bonnie blairs, wallsit 40 seconds, then Donkey Kicks, wallsit 30 seconds, then monkey humpers.

    Down to other side of mountain for Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frogs, and 100s. Did some peter parker peters to complete the core grind.

    Back up to the mountain top for derkins, then mosey back to base camp. EMOM burpees 5 minutes, starting with 11, incrementing up by one each minute to 14.

    A few mountain climbers to finish, then CoT. Welcome to Doubloon, our latest FNG!

  • Pull-Ups Can Be Swole Too

    The first disclaimer this morning, as I turned on my speaker and it immediately died, was that I forgot to charge may speaker last night. Swole Fest just ain’t as swole without some good 90’s tunes. So we had to make due with the iPhone speaker. Just not the same. Apologies to the Swole Fest Pax for letting you down so early on a Monday. Ashamed, I stumbled through the rest of the disclaimer and we got to work.

    Warm-up COP: SSH x 20 IC, Windmills x 10 IC, IW x 20 IC, Grass Grabbers x 10 IC, Arm Circles 10 Forwards 10 Backwards IC, Mountain Climbers x 20 IC

    We started with a Swole Fest cinderblock reverse pyramid. Time to get swole. 5 exercises, 3 rounds, decreasing reps.

    Shoulder press x 20 IC, Curls x 20 IC, Goblet Squats x 20 IC, Rows x 20 IC, Chest Press x 20 IC

    Shoulder press x 15 IC, Curls x 15 IC, Goblet Squats x 15 IC, Rows x 15 IC, Chest Press x 15 IC

    Shoulder press x 10 IC, Curls x 10 IC, Goblet Squats x 10 IC, Rows x 10 IC, Chest Press x 10 IC

    Next we moseyed to the Foundry. We worked the front, now time to work the back. And what better way to get Swole than to bring back Pull-Ups. Pull-Ups have always been a staple of the Foundry and City Park, but we had to abandon them for while during Covid when the exercise equipment was off-limits. Now that the equipment is back open, the Pull-Ups are back on. 3 stations, 2 rounds:

    Pull-Ups x 10 (the count), Rows, Super-Mans, Dips

    We moseyed back to the front of the Children’s Museum, grabbing our blocks on the way, for 11’s.

    Deep Squats on one side, Jump Lunges on the other side.

    Cinderblock in the middle.

    When crossing to one side, 10 Curls in the middle.

    When crossing to the other side, 10 Shoulder Press in the middle.

    We moseyed back to the flag for count-off, name-o-rama, announcements, intentions, and prayer. Thank you for the privilege to lead.

    Walleye

  • The Track S.T.O.M.P.

    Gentlemen,

    We did things a little differently at the STOMP this week, but we still got in plenty of running. After issuing the disclaimer, we mosey’d to the track. Once at the track, we circled up and did a brief warmup:

    • Side straddle hops – 15 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence

    After the warmup, we partnered up for the Track S.T.O.M.P.

    1 lap Track S.T.O.M.P.

    • Partner up
    • Each group can choose what pace they want to run at
    • The partners need to stay together the whole time  
    • Once a group is done, that group joins one of the groups who hasn’t finished yet

    Then:

    • Each group does 1 lap around the track, then does 25 Low Slow Squats
    • Each group does another lap around the track, then does 25 T-merkins
    • Each group does another lap around the track, then does 25 ab O’s
    • Each group does another lap around the track, then does 25 Mountain Climbers
    • Each group does another lap around the track, then does 25 Plank Jacks

    Once all the groups were finished, High Rise gave us a 15 count to recover. After that, we did the 2 lap Track S.T.O.M.P. This is similar to the 1 lap Track S.T.O.M.P. with the only differences being that each group runs 2 laps before doing each of the exercises, and each of the exercises are 12 reps instead of 25 reps. We ran out of time before being able to fully complete the 2 lap track S.T.O.M.P., so with about 5 minutes left, we came together and did 1 final lap around the track as a group with all of the PAX. Overall I think each group logged somewhere between 2.5 – 4 miles for the morning, which is solid.

    After the final lap, we mosey’d back to the flag. We did the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I am thankful to be a part of F3.

  • 6 Year Anniversary (10-14-2020) – The Birdcage

    Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.

    1.) SSHs x 20

    2.) Windmills x 10

    3.) Self Love x 10

    4.) Imperial Walkers x 20

    5.) Peter Parker, Parker Peter, MCs x 15

    We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).

    Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).

    Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.

    Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.

    Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.

    Round 5 – similar to round 3 except we did 10, 15, and 20 squats.

    Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.

    Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.

    At some point during the workout, we saw a shooting star with a crescent moon in the backgound.

    Round of Mary

    We did the following in cadence:

    1.) American Hammers x 20

    2.) LBCs x 20

    3.) Hello Dolly x 20

    4.) Low Country Crabs x 10 (Yankee’s lead)

    5.) Dying Cockroach x 20 (Hawgcycle’s lead)

    COT

    We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.

    Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.      

  • Eddie Van Halen Tribute

    I had previously signed up to Q Swolefest not realizing that this would the convergence week. I assumed the PAX number would be low but the energy and effort would not. In order to help with the energy I opted to pay tribute to one of the great guitarists of our time and we rocked out to a Van Halen playlist this morning. Once 5:30 rolled around and I saw 6 PAX but only 2 cinder blocks and a BOSU provided by yours truly modifications would have to be made.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Self love x 15 IC
    • Mountain climbers x 20 IC

    Tha Thang #1:

    My plan was to have everyone partner up for some Flora 1-2-3 with our cinder blocks. Well with only 2 cinder blocks present modifications were made. PAX was split into 2 groups of 3 and the block would be rotated. Also instead of combined 100-200-300 reps we did a combined 100-240-325 to ensure everyone got equal number of reps.

    • 100 combined reps merkins on block. While PAX #1 performs 10 merkins on the block Pax #2 and #3 plank until it is their turn. Rotate through until 100 reps performed
    • 240 LBCs with block on chest. While Pax #1 performs 20 LBCs with block on chest Pax #2 and #3 perform static leg hold until it is their turn. Rotate through until 240 reps performed.
    • 325 Goblet squats. While PAX #1 performs 25 goblet squats Pax #2 and #3 hold Al Gore position until it is their turn. Rotate through until 325 reps performed.

    Tha Thang #2:

    Splint into 3 groups of 2.

    Round 1 upper body, group on BOSU is the timer. Rotate through each station:

    • Group 1: PAX #1 performs 20 merkins on BOSU while PAX #2 planks. Swap.
    • Group 2: PAX #1 performs curls with block AMRAP while PAX #2 planks. Swap.
    • Group 3: PAX #1 performs overhead triceps extension AMRAP with block while PAX #2 planks. Swap.

    Round 2 lower body, group on BOSU is timer. Rotate through each station:

    • Group 1: PAX #1 performs 20 squats while standing on BOSU and PAX #2 holds Al Gore.
    • Group 2: PAX #1 performs forward lunge with twist while holding block AMRAP. PAX #2 holds Al Gore.
    • Group 3: PAX #1 performs reverse lunge with twist while holding block AMRAP. PAX #2 holds Al Gore.

    Mosey over to the Foundry for a pull up ring of fire. PAX performs 10 pull ups while everyone else holds plank. Rotate through until all PAX have performed 10 pull ups. Mosey back to the flag.

    Countoff, Name-o-rama, Annoucements, Intentions, and socially distances COT. It was great to lead again and for all PAX interested in Swolefest please invest in a block or 2.

  • Swolefest 10-5-2020

    The Swolefest AO is a great place to start off the week. Throwing around the cinderblock is a good way to get the blood pumping and the body moving. Today was no different. When 5:30am hit, I issued the disclaimer and then we proceeded with the warmup:

    WarmUp:

    • Side straddle hops – 20 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence
    • Arm circles – 10 forward, 10 backward in cadence

    After the warmup, it was time to get it on. So we proceeded with the thang.

    Tha Thang:

    DORA 1-2-3:

    • 100 curls with the block
    • 200 bench press with the block
    • 300 plank jacks with the block

    Highrise gave us a 30 count, then we went ahead & did another DORA 1-2-3

    DORA 1-2-3:

    • 100 leg raises over the block
    • 200 step ups with the block
    • 300 bend over rows with the block

    Once we finished with the second DORA, it was right at 6:15am, so we did the count-off, name-o-rama, announcements, intentions & prayer. We also had an FNG out there with us in the Gloom this morning. He was a friend of Belloq & Tool, and he did well out there during his first beatdown. After the name-o-rama, he went into the middle of the circle and told us a little about himself. After some deliberation, the consensus on his F3 name was “Heart-o-Quack.” Welcome Heart-o-quack. Hoping to see you in the Gloom for more beatdowns in the future. As always, thanks for the chance to lead, fellas. It’s always enjoyable.