Warmup
Run to Wisner and back tree weave
Three exercises: legs core arms – 15 each
situp punches
squats
merkins
American hammers
Lunges
derkins
v ups
Bobby Hurley
Decline shoulder taps 2 is 1
Bicycle crunches legs straight
Bonnie Blair
Push up with Nolan Ryan
Pax choice
Sunday mornings
Arriving at 5:15 in the gloom to a beautiful morning, it was go time!
With the intro at 5:30, we moseyed over by the rock pile.
Warmups:
SSH
Slow Abe Vigodas
Grass Grabbers
Burpees
Imperial Walkers
Arm Circles
Low Slow squats
Mountain climbers
Slow merkins
The Thang
Grab a rock and head to pavillion by the dog park
5 burpees
15x left leg step up, 15x right leg step up
20 dips
25 curls
Head to 2nd pavillion
5 burpees
15 Step-ups
20 dips
25 curls
30 squats with rocks
Head to 3rd pavillion
5 burpees
15 Step-ups
20 dips
25 curls
30 squats with rocks
35 over head press
4th pavillion
5 burpees
15 Step-ups
20 dips
25 curls
30 squats with rocks
35 over head press( Did not complete all; ran out of time)
40 LBC’s)Did not complete all; ran out of time)
COT
Rainy 61degrees(and quickly dropping)
Peristyle – Warmup
Peristyle – Down the Ladder – People’s Chair/10 air press to 10 Merkins & back to People’s Chair 9 air press to 9 merkins…rinse and repeat down to 1
Peristyle – 20 calf raises/20 Monkey Humpers to 20 calf raises(toes in)/20 Monkey Humpers to 20 calf raises(toes out)/20 Monkey Humpers
Peristyle/nearby benches for Dips.
Peristyle Dora – 100 BB sit-ups/200 squats/300 flutter kicks
-1 lap around the Big Lawn
– 20 Rt leg step-ups/15 incline merkins/20 Lft leg step-ups
– Mary with Burpees(compliments of Mr. Rogers)
– stretch
– COT
Thanks to the PAX for motivation and accountability!
Mahatma had a work commitment, so YHC stepped up to Q. Not much was preplanned…
YHC arrived early concerned about the gate being locked due to track starting. Lo and behold, the fear became reality. Flag was planted and brainstorming commenced. Jogged to the east side of the track and setup 10 cones each 10 yards apart in the road.
Rudy arrived from the gloom after logging some RCR miles to round out the group at 7 PAX. 5:30 disclaimer and off we went… in two different directions…
Theme: no rocks even though it was Rock City, more running than usual for RCR, and finish with a challenge at the cones.
Mosey around the locked track and enter by the bleachers.
Warmarama: AV, GG, MMP, PPP, MC
In Mahatma fashion, jogged the bleachers from end to end, up and down 6 spots, 5 burpees, return, up and down 6 spots, 5 burpees
Mosey a few hundred meters, pit stop. 15 honest(?) merkins IC, hand release merkin + should taps.
Mosey a few hundred meters, pit stop at the pavilion by the hill. Back-to-back-to-back without a break. 15 right leg step-ups, 15 left leg step-ups, 15 dips IC.
Mosey a few hundred meters, pit stop in the light. 15 bobby hurleys, run to the bleachers and back, 15 2-is-1 bonnie blairs, run to the bleachers and back, 15 IW 2-is-1, run to the bleachers and back, OYO.
Mosey a few hundred meters, pit stop on the stairs at the back press box. Calf raises, right leg-only calf raises, left leg-only calf raises.
Mosey a few hundred yards to cone #1 for First and 10.
At first cone, 1 burpee + 10 merkins. Sprint to the last cone (90 yards), recover jog back to second cone. 2 burpees + 9 merkins. Sprint to last cone (80 yards), recover jog back to third cone, etc. Totals 55 burpees, 55 merkins, 9 sprints and 9 recovery jogs followed by a little bit of Mary for some.
Mosey back the long way to the flag for 6:14pm arrival and COT to commence. Team KnOTs was performing a shockingly slow mosey back on the main track.
Counterama
Namerama
Announcements- City Pork 2/24
07:00 – Run #1
08:00 – Run #2
09:00 – Run #3 with Youth Run NOLA
10:00 – Run #4
11:00 – Run #5
12:00 – Run #6
Intentions- Scantron’s nephew and Vagabond’s co-worker
Thankful for the opportunity to lead.
Thanks Rudy for skipping your run to attend your first bootcamp-style beat down in February.
SYITG!
It’s Run Cajun Run! I committed to get some steady miles on paved roads (littered with cracked and pitted asphalt) as opposed to slogging through a sloppy mess at a Metairie track. I visited an old stomping ground called the 6-10 Stomp! The last time I visited that AO was probably a year or two ago. So, in honor of showing up, the regular pax voluntold me that I was the Q so I would write the backblast.
The Thang – 20 minutes out and 20 minutes back. Closed with a COT where we lifted up the pax members who are suffering from illness, loss, and sickness. We also celebrated the wonderful gift of revelry, joy, and happiness that permeates our area during Mardi Gras.
As we are in the month of February for Run Cajun Run, I needed to get some miles and was planning on doing the Cooper. What is the Cooper you may ask? Well, it is a routine where you perform 10 burpees, 10 squats, and 10 merkins then run around the 400-meter track. After completing the lap, you perform 9 of each exercise then run a lap. Continue on your way down until you get to 1 rep of each exercise then finish up with a final 400-meter run.
Because the track was underwater from JP’s effort to save the old Metairie neighborhood from flooding on Saturday night, it was still a sloppy mess, so I had to improvise. Sudden Change!
With the steady drizzle, 50 degree temperatur, and heavy 20+ mph north wind, the track was out of the question so after I gave my disclaimer to the hearty few, we ran to the backside of the gym where the KOT gang resides under the large covered area.
Warmarma – 10 Low Slow Squats IC, 10 slow imperial walkers (saw a great deal of balance issues) IC, 10 Lunge around the clock IC, 10 forward arm circles x IC, 10 Self Love IC, 10 reverse arm circles x 10, and finished with 10 burpees IC.
The Thang – I gave the instructions of 10 burpees, 10 lunges each leg, 10 no cheat merkins, and 10 WW2 Sit-ups then run around the gym which is approximately 180-200 meters. After that round, each exercise will decrease by one rep followed by a lap around the gym. We picked up the six and then headed back to the start with a prisoner (arm up while running) Indian run.
COT – Countoff, Namerama, and closed out with a prayer for Torque’s mom who passed away suddenly, my mom’s memory loss, and kids that are struggling with their identity. As always, I sent a petition to the Creator to help us be better fathers, husbands, employees, employers, and most importantly, virtuous leaders.
Can’t remember much from my 56th birthday beatdown except that it was like Heisenberg’s Mothership beatdown the day before. Anyway, we did some warmups, and headed down the sidewalk towards S. Carrollton Ave to the front of City Park. At every light post, we performed 5 burpees and the mode of travel alternated between bear crawls and duck walks between each light post. We ran out of light posts and had to cross the street and headed back toward NOMA and ending with 6 burpees at the end to get 56.
Headed to the back of NOMA for an attempt of Jackass Webb which is an exercise of one burpee and two donkey kicks. Continue until you get to 10 burpees and 20 donkey kicks. Well, we didn’t start at one burpee and two donkey kicks, we started at 8 burpees and 16 donkey kicks and made our way up to 10/20. That was a crowd pleaser.
Honored to have the F3 NOLA Pax come out and show me some love!
February 2, 2022 will be a day that might live on in infamy, if only for it was the fateful day that YHC would post for the first time. Over the past two years, there has been much life lived, and emotions experienced; I am grateful for F3Nola being there for all of it. Some highlights include:
Posting on 2/2/22
The Birth of my son (2nd child) in June 2022
My Father’s Death in Oct. 2022
Completing the Inaugural GrowRUN in October 2023
Becoming Q-Source Q in January 2024.
With all that being said, see below for the workout that I experienced two years ago (Q’d by Hokie) and the pax also experienced this morning at a cool 50-ish degrees. Thanks to Rudy, who, while he could not be here (YHC is starting to sense a trend) did lend us the bricks for said beatdown. The following is a copy of the original beatdown with some slight modifications:
The disclaimer was followed with a count-off (in which it was demonstrated that counting to 10 is quite difficult) instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun
Warm up, with bricks in hand…
arm circles, in cadence, forward x5
arm circles, in cadence, backwards x5
seal claps, in cadence, x6
overhead claps, in cadence, x5
Moroccan night club, in cadence, x10
we then took a mosey to the track where we moseyed WITH Bricks in tow, forward around the curve, KnOT style for 100 yd, forward around the 2nd curve, and KnOT style for another 100 yards(1/4 mile loop)
Each time we finish the quarter mile loop, shoulder taps waiting on the six
Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six
Round 8. 1 min Toe Taps.
Ended with Abe-Slow-Goda’s IC x 10, some Low, Slow, Squats x 10 as a cool-o-rama.
That is 2 miles for Run Cajun Run participants
Announcements included the upcoming RunCajunRun events and the fact that CheeseSteak had to get to work.
Circle of Trust where we prayed in thanksgiving for my 2 years and for other intentions.
4 Rucked
A few others ran
A few others KNOT’d
-Welcome to F3
-Be careful, but push yourself as hard as you possibly can w/o causing permanent damage(or just a little)
-Warm Up
-Grab a rock – alternating rifle carry & holding rock out in front
-Pavillion – Right/Left leg step ups/Shoulder press/curls/bench press
-Hill – Quadrophrlia w/ rock straight out going up and straight up going down/rinse and repeat 5X
-Gym – Alternating Calf raises & squats 3rounds
-Hamma Trsin – all I’m sayin
-Finish up with a little Marie
-Backbto the Flag
-Nameorama
-Intentions/Ball O Man/Thank God for Mothers
