F3 New Orleans

Author: Bongo

  • A Great Morning back at Okwata

    Forgive me on the PAX names, totally didn’t take note and slept since Thursday.

    Good to be back as a Q, overall simple workout with focus on Burpee’s with this great weather to help move us along.

    Warm up

    10 – Abe Begotas

    15-IW

    15- PP

    15 – MC

    20 arm circles

    30 – SSH

    The Thing:

    Route 66 or Suicide….? Altered to really 55:

    run to each light pole, do 1 burpee, then come back to base, 2 burpees, repeat to 10. Better part of the 45 mins.

    No sense in going to Okwata if you are not going to utilize the levee in some way:

    Run backwards up Canal blvd to top of levee, 10 big boy sit ups, repeat 3 times.

    Mary at the Lakefront with Sun rise:

    15 flutter kicks

    15 Hello Dolly’s

    15 Freddie Mercury

    2:00 plank hold

    COT, announcements, prayer, etc.

    Many thanks for opportunity to lead, see you on the radio.

  • Summer Cold Front?

    A bit late on the back blast, but better late than never to keep up the habit.

    Good crowd on this mid-June morning, most likely due to cooler than normal June temperatures with minimal humidity, enjoy while you can….

    Overall, this was a running running work out with a bit of boot camp breaks. Overall we tracked over 3.5 miles, didn’t really intend for that but alway more comfortable using my legs more than anything.

    Warm up

    5 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    First an 11 using canal street OOC lane/levee, sit ups at bottom, squats up top

    Then across the street to the Lakefront for say a suicide Route 66  Burpee exercise?

    Start at light pole 0,  run to light pole 1,  then 1 burpee

    Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees

    Repeat to 10

    Planned for Mary at the flag but time was out….

    Normal closing ceremonies.

    Many thanks for the opportunity to lead and putting up with he cardio, definitely need to Q more.

    See you on the radio.

    Dave Dauterive

  • 4 Years, Fellowship and Neil Peart Tribute

    When Mahatma signed me up for the 2/1 Mothership Q, I didn’t initially make the connection with my 4 year anniversary of joining F3 (actually 1/30). But after realizing, what more can you ask for in justifying a Mothership Q? A lot going on this weekend for F3, start of Run Ranger Run, then folks were training for Ruck early this morning and then the midnight run at Pontiff last night? Given all that we still had (12) on hand this morning as to which I had no problem accommodating more running than less. We tracked 3.0 miles on my Strava App. and made a circle around south half of City park per below, so don’t forget to log in RRR.

    Here we go:

    Strictly Warm Ups in the Green:

    21 – IW

    12 – Windmills

    21 Peter Parkers

    12 – Arm Circles

    Note the coding of reps — 2112

    Next Mosey over to the track to do some dedicated running with no distractions. First, it was cold and time to heat up and pay tribute to the great Neil Peart whom we lost back on 1/7/20 to brain cancer. Triple Shift did make the recommendation of actually going to the soccer field with markings so we did. No shortcuts on this one, in its entirety per F3 specification:

    Red Barchetta

    100 yard run — 100 SSH

    75 Yard Run – 75 Mountain Climbers

    50 Yard run – 50 LBCs

    25 yard run — 25 Merkins

    10 yard run – 10 Burpees

    Image result for neil peart Images

    Now for the speed portion of the workout at the track.

    Partner up. On person runs a 200 yard dash while the partner runs directly across the field to meet at the other side of the track in “recovery”. Some lunge walked. Repeat 4 times in honor of my anniversary. Triple again with recommendation on track direction for running. I remember doing this a couple years ago but can’t remember the F3 name of the exercise.

    Mosey through backway from the track to Foundry, again partner up and and 5 stations while 10 burpees times the reps. Another recommendation from Mahatma to not double up on upper body. A lot of advice to the Q this morning.

    Finally, mosey to the museum pond for final exercises. Initial story of splitting my chin during a long ago Q with box jumps in wet conditions. We did (1) box jump in tribute, and that was enough for me. Thereafter:

    21 Incline Merkins

    25 LBCs

    15 Dips

    ~2:00 plank hold

    20 Hello Dollys

    12 more Incline Merkins

    Mosey back to the flag for normal count off, names, announcements, and prayer. I mentioned my thoughts on the 3 Fs and what they have meant to me over the last 4 years.

    Many Thanks for the opportunity to lead and the last 4 years of Fellowship.

    See you on the radio…

    Bongo

  • Typical, Humid, Summer 610 Stomp Morning

    What is also becoming typical on Tuesdays is the large PAX and participation we continue to see and grow through F3.  This is despite even adding a Monday morning running workout.  This is a good thing.

    The workout was very simple:

    15 minutes out and back,  traditional route via Bayou St John.

    Then directly to the track for 10 minutes of running the straights,  jog

    curves.

    Then some stretching exercises, LBCs,  and a “slant” hold for that last 5 minutes.  Some folks haven’t stretched since high school.

    Count off, Nam-a-rama, Announcements, COT.

    Always a privilege to lead with such a great large group of like minded individuals.

    From San Jose, CA see you in the gloom and on the radio,

    Bongo

     

  • Repeat Miles

    Now that we switched to every other week for the “Danger Zone” Monday Speed work out, even more of a reason to make each beatdown count.

    My first Q for Danger Zone, but not a stranger to speed workouts. Overall good showing for a Monday after a holiday break, the heat and humidity just continue to get worst everyday….

    Started off with some overall dynamic stretches for 100 m and then

    IW X 15

    Grass Grabbers X 15

    PP X 15

    I have put off the work out for long enough….

    Very simple workout this morning, (3) repeat miles, run them as you would a standalone mile and give it your best, track time for each and try to top the last mile.

    After the second mile, the heat got to some and shirts were getting pulled off, then the references to the work out title, Volley ball game in jeans, aviator glasses, bomber jackets. If you are going to add all that in a future work out, next in line is to bring a couple lights weight towels for “towel snapping”, this has gone too far….

    2nd and 3rd miles went well, everyone gave their best.

    Finally some stretching as we waited for final pax to come in.

    Final count off, name-a rama, announcements, intentions and COT. In the intentions, we had requests for Cancer scans and my wife was getting her wisdom teeth out at age 43. Well as an update, all went went well with the removals. However, as a surprise, turns out the surgeon on the procedure is F3’s “Dirty Dell”. Many thanks as she was in good hands.

    See you on the radio and in the gloom.

    Bongo

  • Speed workout

    Something different for pax this morning at 610 stomp, some speed work at the track. Isn’t this why we set up the workout near the track, yet we always head away from it? In any event it is great timing for those getting ready for CCC on the 20th. Here is what we did:

    Warm ups:

    IW x 20

    PP x 15

    Grass grabbers x 15

    Then (1) mile as fast as we can for a baseline time measure, cool down.

    Back again for another mile but…. 10 burpees at each split 4 times

    The speed runs at 100, 200, 300, 400 and 100 jog in between.

    Then some stretching and Mary:

    Flutter kicks -15

    Freddie Mercury – 15

    IBCs – 15

    Then back to COT to name fngs and the normal closings, welcome to new FNGs and hope to see you again.

    Finally, condolences to Hawgcycle for the passing of his mother. Our prayers are with you and your family in this hard time.

    See y’all on the radio and in the gloom

    Bongo

  • Strength in Repetition

    My first attempt at a MuscleShip beatdown was today and a bit out my comfort zone. This is given the effort of not incorporating running (which I love so much). But we did, and needless to say this eventually adds up to a number of repetitions and exercises and counting…. But it was a great challenge and so were a select number of PAX to focus on strength on a mild March morning in City Park.

    Off we got to the museum lawn for warm ups:

    25 — IW

    20 – Peter Parkers

    30 – Arm circles

    25- Grass Touches

    Off to the field across the street for additional warm up via a modified “Red Barchetta”

    Run to 10 trees out — 50 SSH

    Run to 8 trees out — 40 Mountain Climbers

    Run to 6 trees out — 30 LBCs

    Run to 4 trees out — 20 Merkins

    2 trees out — 10 Burpees

    Stay put in same field and now a Bear crawl and Merkin circle

    All pax in a circle, rotate counter clock wise via bear crawl, when Q says stop, 10 merkin waterfall amoung PAX, (4) stops, 360 degrees….

    Next to the fountain to “Roll the Bones” with my infamous exercise dice:

    Did this for ~ 20 minutes, highlights:

    Rolled (4) 1 minute planks…

    30 Squats was also popular as the entire PAX took turns rolling…

    We also saw some burpees, jump squats. SSHs, etc.

    No one rolled the (3) min rest…..

    Continue on to a Jack Moses X 10 sets. each set was a plank jack increasing in quantity followed by 2 squat presses for each plank jacks. Left eye did make note of the pain of squat press as numbers got higher despite nothing in our hands.

    Finally some time filling Mary:

    Hello Dolly X 25

    Freddie Mercury — (30)

    LBC — (25)

    Burps — (10) on our own

    Ended off with count, name a rama, announcements, intentions, COT

    Lots of repetion and work for all, entire PAX did great!!! That is all.

    Se y’all on the radio.

  • 3 Years and Counting

    My thermometer on the car showed 39 F driving in the gloom, could have been worst (610 Stomp yesterday…) given little wind and no rain. Regardless, (9) PAX showed up wide eyed and willing to help celebrate a beat down marking (3) years in F3 for me! Everything revolved around the number 3 or multiples of, so off we go into the cold.

    Warm Up

    (27) — SSH

    (18) — IW

    (18) — Arm Circles

    (18) — Mountain Climbers

    (18) — Toe Touches

    Now to formally “Warm Up”:

    Route 66 via Burpees at each park bench, easy enough….

    Then to the open field across from the new Children’s Museum under construction

    Bear Crawl Ring of Fire: All PAX form a circle and get in a plank position, in a counter clockwise order each PAX does 10 Merkins. After one rotation we near bear crawl 1/3 of the circle circumference. Repeat for one full 360 rotation.

    Move on to Museum pond, after a brief recap of risks of box jumps and former incident…. exercises in cadence excluding Box jumps:

    • (18) Dips
    • (18) Right Leg step ups
    • (18) Left Leg step ups
    • Repeat 1 X

    Mosey back to Track for Mary:

    (30) LBCs

    (18) Flutter Kicks

    (18) Hello Dollies

    (2) Laps around track sprint straight aways, jog curves, after curve (6) Jump Squats

    Back to flag for COT. As I noted above, many thanks to F3 for the opportunity to lead and participate in this experiment. Emphasis on the 2nd F for Fellowship and the drive to get us all out here on a 39 degree morning for the good of all! Also welcomed PAX from Tallahassee F3 Chapter in town for a visit, and likewise Tclaps for the hurricane recovery efforts from F3 in the area ongoing from last season, hard to think about tropical storms on a morning like this, but we are familiar.

    Take it easy and see you in the gloom and on the radio.

    Bongo

  • Roll The Bones

    A good showing considering the fine turnout and time we all had at Urban South Brewery and Christmas party last night!  Thanks to all that brought or cooked food! 

    A quick disclaimer and off we go to the fountain for typical warm up:

    Running exercises:  butt kicks, high knees, carioca, etc around the fountain

    IW x (21)

    Happy Jack X (20)

    Mountain Climbers X (20)

    Peter Parkers X (25)

    Arm Circles X (30)

    Off to the levee for an 11 using the entire levee for the exercise.  Merkins on the north side, plank jacks on the south side.

    Mosey down to Canal blvd. via of a group Indian run, and then to the Lakefront area.   

    Last time I was at Dave and Busters I was fortunate (and good enough) to earn enough tickets to earn an “exercise dice”.  All the exercises similar to our normal routines,  so now the opportunity to put it to use and “Roll the Bones”.  Each PAX got their chance for a roll and took ownership in the beat down,  some in cadence some on our own.  Here are some of the exercises if I recall we were busy with, but not limited to:

    Burpees — (20)

    Squats (25)

    Lunges — (30)

    Plank (1) minute

    Crunches — (30)

    Dips (15)

    Burpees — (20)

    Lunges (30)

    etc.

    Mosey back over to the flag,  for some final Mary:

    Leg Throws with partners (10) each

    Plank ~ 1 minute or so

    Normal countoff, namearama, announcements, intention, COT. 

    Thanks for the opportunity to lead. 

     

     

  • 90% Chance of Rain?

    As the title implies,  the area’s first major cold front was scheduled for Tuesday and 90% chance of rain predicted at 6:00 am…..  Needless to say, the night before I questioned showing up in the gloom and perhaps no one would notice if I took my name off Q listing?

    But what’s a bit of cold rain going to hurt?  Pax all showed up on time with just a minor drizzle to start.  After Rudy finished taking a leak,  the disclaimer and simple instructions given potential rain:

    Run 17:00 Minutes out and back,  then do ~ 3 laps on the track for speed workout,  run straights, jog curves.

    Upon running down Roosevelt Mall then came in a long hair person wearing flop flops to run a steady pace,  Hawg.

    Apparently Smooth misunderstood the instructions and thought the speed work was for entire initial run and not on the track.  All the rest kept a good steady pace and still saved room for speed work.

    We were dry the entire run with barely no rain,  glad I didn’t miss.

    Thanks for the opportunity to lead.

    Bongo