F3 New Orleans

Author: Rudy

  • 610 Stomp – No Rucks Allowed

    YHC strolled up in the gloom, seeing the usual gang of ne’er-do-wells. Overheard lots of mumbling about no rucksacks this morning. “Saw Rudy was Q, so I left rucksack at home.” Wise men, these guys. There would be no rucks today. Just the usual Rudy special: runs and sprints. Disclaimer, then the 5 PAX were off.

    30 mins out-and-back on the Bayout St John route. YHC enjoyed the run with FracSac covering 3.5 miles, watching Shorty and Cowbell disappear ahead of us in the gloom. Morning humidity serves as fresh reminder of what’s looming in the summer months.

    Sprint-a-thon at the track.  Rinse and repeat the following cycle for 5 laps (around 10 mins)

    • 100m sprint
    • 100m recovery mosey
    • 200m sprint
    • 100m recovery mosey

    Thank you, Shorty, for pushing YHC to keep trying to get faster.

    Return to VSF (where are the flags???? The PAX is nearly unanimous in pointing fingers at Hawg).  Finish with round of BB Situps OYO for 90 seconds.

    Count-off, Name-o-rama.  Announcements, including call out of upcoming (June 7th) F3 sponsoring of NOTC Summer Series event.  More to come in early May.  Put on your calendar, though: week of GrowRuck.

    Finish with a prayer.  YHC asks for wisdom for world leaders.  Conversation with 17 year old son, turning 18 this summer.  I hope and pray that the world offers peace and prosperity for him, and for all people.

  • Sweet 16 or that’s gonna leave a mark

    All good things come to an end. And with the start of the 2017 Sweet 16, we say good bye to KimChi’s remarkable streak. Congrats brother. I’m not sure anyone will touch that any time soon.

    9 PAX started the workout (after disclaimer, which YHC is getting better at remembering…) with 16 burpees OYO. 16 will be the number of the day.

    COP 1: mosey around the fountain with follow the leader for butt kicks, karaoke, high knees and more karaoke. Circle up for SSH x20, IW x20, Smurf Jacks x20. Then plank up: Peter Parker x20, plank jack x20, mountain climber x20, and Parker Peter x20.

    COP 2 Mosey to planters for Sweet Sixteen Suicides. 4x at first, 8x at 2nd, 12x at 3rd and 16z at 4th. 4 sets: Bobby Hurley’s, xFit Mericans, deep Lunges, Box Cutters.

    During the BC circuit, Triple Shift pulled his best Grayson Allen imitation with an “accidental” trip causing YHC to go sprawling. That one hurt. Need to modify. Looks like the mascot animal parade is out….

    COP 3: Mosey to the shack. 5 groups to do circuits of Burpees (the timer), Dips, Mericans, step ups, and PullUps. Round 1: 16 burpees. Round 2: 8 burpees. Round 3: 7 burpees (adding up the 4, 2 and 1 representing the final rounds of the championship).

    Mosey back to the flag and finish with Hammer x33.

    Count off, Nameorama, close out with intentions: remember those traveling, those who are sick, and surge’s friend who had to bury a daughter much too young. YHC asks for grace to use the gift of today in service of God, and in service of others.

  • Too Tired for The Skinny

    YHC drove all the way uptown this morning, excited to welcome an FNG to the fold with a classic Yankee workout.  Alas, as the time drew near, El Wire announced that Yankee was unable to attend – some lame excuse about being “too tired”.  A Saturday Tough Mudder, a Sunday 8k, but unable to follow it up with a Monday Q?  I guess that’s what The Skinny is all about.

    El Wire boldly stepped forward to lead us.  Mosey to Oak Alley for warm up

    COP 1: SSH x20, MC x20, IW x20, PJ x20, and a few others thrown in.  TClaps to the PAX stepping up to call out the next rounds of exercises.

    COP 2: Partner up for Suicides.  PAX 1 does the 4-lightpost suicide.  PAX 2 alternates between exercises.  Flapjack

    • Round 1: 20 Flutter Kicks, 10 Muricans
    • Round 2: 20 Shoulder Taps, 10 Squats

    COP 3: Indian Run to the Row Bars

    NOTE: YHC is familiar with the Indian Run as a bit of a mosey pace, allowing the PAX in the rear to actually reach the front when sprinting.  Apparently at The Skinny, it’s more of an Indian Sprint: a pace that seems geared to prevent the PAX in the rear from EVER reaching the front.

    4 groups.

    • Group 1: Burpees x10 (Timer)
    • Group 2: Lunges
    • Group 3: Squats
    • Group 4: Rows

    Repeat

    COP 4: Mosey to the Bandstand for a Ring of Fire.  Plank Up.  Start the ‘Murican wave with 1.  Then 2.  Then 3, 4 and 5.  Then slide to the center for high five, slide back to starting point.  Side bear crawl clockwise till return to starting point.  Then slide back to the middle for one last high five.  YHCs shoulders crying for mercy.

    COP 5: PAX Mary.  Around the group, everyone calls an exercise each IC x10.  12 exercises, the specifics escape YHC.  Flutters, LBCs, BB, Box Cutters, etc….

    COP 6: 3 minutes left, so Nip/Tuck leads a sprint to the benches for a round of Dips, Step Ups, Incline Muricans and Decline Muricans.

    Mosey back to the VSF for Countoff (finished with 10, lost 1 to hopefully minor back pull and 1 to time constraint), Name-o-rama, and prayers.  2 FNGs named: Hasselhoff and Madoff.

    YHC thanks the Uptowners for allowing me to join the fun.  Thanks El Wire for the short-notice Q!

  • 610 Stomp ‘n Sprint

    On a brisk gloomy Pi-Day morning, 4 PAX and 1 PUP gathered around the flag.  After a brief moment of pondering, YHC settled on the Stomp ‘n’ Sprint.  30 Min stomp, meet back at the track for sprints.  Go.

    Stomp: YHC enjoyed a good brisk run with KimChi, reviewing the upcoming Tough Mudder.  Much discussion on appropriate footwear…. Returning to the track, we stumble upon Babyface and Tool, both of whom had apparently missed our step off by a few minutes.  Better late than never!

    Sprints: LBCs at the track while we wait for the 6.  OYO: Sprint the straight-away, slowsey around the curve.  Repeat.  And keep repeating till we run out of time.  I think all PAX got at least 4 laps (8 sprints).  LBCs wait for the 6.  Then back to the flag.

    Countoff, Name-o-rama, Announcements.  Much chatting about logistics for Tough Mudder – in particular, where we will keep the ice chest of beer (I volunteered the back of Heisenburg’s car).

    Close with a prayer for blessings to use the gift of today in service of God, our families, our co-workers.  Finish with St. Ignatius’ Prayer for Generosity.

  • Always better with a rock

    YHC wanted to test the hypothesis that Any exercise can be made better WITH A ROCK.  Today’s experiment?  The Dirty McDeuce.

    10 PAX gathered around the shovel flag at Pontiff in the morning gloom.  YHC’s opinion – the weather was just about perfect.  Cool, but not cold.  Enjoy it – I better summer’s heat and humidity will be hear before we know it.  Disclaimer, then we’re off to the rock pile.

    COP 1: Warm up with SSH x25, Windmills x25, IW x25.  Then Plank and hold through Peter Parker x25, Plank Jack x25 and Parker Peter x25.  Recover to your feet, and go find a rock.

    COP 2: Mosey to the infield with your friend.  Drop it with a resounding thud, and wait for instructions….  The Dirty McDeuce.  All exercises IC

    • Shoulder Press x12, Squat (con Rocca) x12, Dolly (con Rocca) x12.  1 lap.
    • Curl x12, Lunge (con Rocca) x12, Flutter (con Rocca) x12.  1 lap.
    • Row x12, Monkey Humber (sans Rocca) x12, Boxcutter (con Rocca) x12.  1 lap.
    • Murcan (on your rocca) x12, Squat (con Rocca) x12, Roaches (sans Rocca) x12.  1 lap.

    Verdict in:  Yup, the Dirty McDeuce is definitely better with a rock.

    COP 3: To the playground, split into 5 groups:

    • Pull ups
    • Dips
    • Lunges
    • Swing-Murcans
    • Burpess (The Timer)

    Circuit 1: 10 burpees.  Circuit 2: 7 burpees.

    Return friend back to the rockpile, then Giddyup all the way home.  Got back 90 seconds early, so seal the deal with 10 OYO burpees.

    Countoff, Nameorama, then close with a prayer for wisdom and guidance.  Finish with St. Ignatius Prayer for Generosity

  • Oklahoma History Lesson

    YHC has spent a lot of time in OKC since the beginning of the year.  (Side note: if anyone finds themselves in OKC, give Rudy a call – I’ve found some good F3 workout areas around town.)  This week, I ended up spending an extra day in OKC due to plane malfunctions, costing me yet another NOLA F3 workout.  But that extra day provided an inspiration for today’s workout: An Oklahoma History Lesson.

    https://www.youtube.com/watch?v=pYfyutHzJYQ

    (VROOM VROOM….. Looks, its Heisenberg rolling in hot.  Still hasn’t fixed that muffler….)

    COP #1: Mosey to the lawn in front of the museum for the warm up:

    • SSH x25 (was supposed to go to 46 – OK was the 46th state in the Union).  But YHC got bored….
    • IW x21 (there, the total of the two got us to x46)

    Oklahoma was admitted to the Union in 1907.  The 5 points on the star on the Oklahoma State flag represent the 5 Civilized Indian tribes.  Plank up – and hold position for the following exercises, all IC:

    • Chickasaw: Peter Parker x 19, Murican x7
    • Choctaw: Parker Peter x 19, Murican x7
    • Creek: Plank Jack x19, Murican x7
    • Seminole: Floyd Mayweather x19, Murican x7
    • Cherokee: Shoulder Taps x19, Murican x7

    (Thanks JV for reminding me which tribe I forgot….)

    Mosey the 50 feet to the lightpost.

    COP #2: Maverick correctly identified what was queued up next.  Route 66, famed US highway stretching through Oklahoma.  OYO – Route 66 with Burpees.  Go.

    Split into 2 groups to Murican Indian Run to the foundry (stop for round of Muricans IC after each full cycle of PAX)

    COP #3: At the Foundry, split into 7 groups:

    • Ski Jumps
    • Dips
    • Durkins
    • Pull Ups
    • Lunges
    • Hanging Knee Lifts
    • Burpees (Yay!  More Burpees!) – The Timer

    Circuit #1: The most recent OU Heisman Trophy winner: Sam Bradford, 2004.  Wore jersey #14.  So 14 Burpees is the Timer.

    Circuit #2: The Mick.  The Commerce Comet.  Mickey Mantle, wore Jersey #7.  7 Burpees is the timer.

    Mosey to the Tool Wall, with a stop for 11 Muricans (7-11 was founded in Oklahoma)

    COP #4: Oil!  YHC looked for an exercise to celebrate Oklahoma’s long history of Oil and Gas production.  The best he could do: the up-and-down motion of the Monkey Humper, representing the up-and-down motion of the ever-present pump jacks on the OK landscape.

    • Monkey Humper x31, then up on the wall for Calf Raises x26
    • MH x25, CR x21
    • MH x20, CR x20

    (YHC likes to pick unexpected rep counts to keep PAX guessing as to when the exercise would end.)

    Pondered an audible into the unprotected Tad Gormley steps, but decided not to in favor of the last planned Oklahoma workout.  Instead, stick with the plan and mosey back to Great Lawn.

    COP #5: The Farmer and The Cowman.  From Oklahoma!, the musical.  Partner Up (and avoid the lawn mower)

    • The Farmer: Wheelbarrow!  PAX 1 hold PAX 2 legs, Wheelbarrow across the lawn.  Flapjack and return.
    • The Cowman: Cow Walk (ok, its a bear crawl.  But go with it…) to the center to circle up
    • LBC x46

    Mosey back to the flag to wrap up.

    Count-off (21 – at least the 4th week in a row we’ve been over 20) and Name-o-rama.  Wrap up with a prayer.  I ask for blessing and grace to use the God’s gift of today to serve Him.  Help me to be a better person – father, friend, husband; and find a way to inspire and serve others.  Finish with The Lords Prayer.

    [divider] [/divider]

    Thanks for letting me lead, and humoring me as I fake a history lesson.  Much mumble chatter from the usual suspects (KimChi, FracSac, Bogey), and some from unexpected sources (I’m pretty sure I heard Savory and Crab Legs taunting me!).  Trivia tossed around from the font-of-all-knowledge (JV): he claims that Oklahoma! has 17 musical numbers; I have no interest in validating this.  Great showing again from the uptowner group (Douille, 86, Roots, Revit, Mulligan, Bartman) – I’ve enjoyed seeing you guys at City Park over last several weeks!   I owe you guys a return trip to see you in your native habitat.

  • Deja Vu All Over Again

    Didn’t we just do this yesterday?  Damp, muggy morning in City Park?  Rudy Q?  Yes, this all seemed remarkably familiar.  Headlights rolling out of the fog, lining up in front of the SF (yes a real one).  This time, Da Parish was here on time.

    Disclaimer, then off to the track.

    COP 1: Warm Up with SSH x25, IW x25.  The plank-o-rama with Peter Parker, Mountain Climber, Parker Peter and Plank Walks each x25.

    Then Sprints (Hawg suggesting that today’s back-blast would merely be yesterdays all over again)

    • Lap 1: 50 sprint, 50 slow mosey.  Repeat x4
    • Lap 2: 100 sprint, 100 slow mosey.  Repeat x2
    • Lap 3: Repeat Lap 2
    • Lap 4: Repeat Lap 1

    Indian Run to the Foundry

    COP 2: Split into two groups at the Foundry.

    Group 1: Off to the Tool Wall, leg exercises and return

    • Calf Raises x25
    • Monkey Humper x25
    • Calf Raises x25
    • Monkey Humper x25

    Group 2: At the Foundry, repeat the cycle AMRAP until Group 1 returns

    • 5 Pull Up
    • 10 Dip
    • 15 Star Merkins

    Flapjack groups

    (YHC found that the mosey from the wall to the foundry was not pleasant, as he could barely feel his legs)

    Merkin Indian run back to the flag, stopping for Merkin’s IC whenever YHC hit the front of the line.  Despite the best efforts of the PAX, YHC made it to the front 3 times before reaching the flag.

    COP 3: Finish up back around the flag with

    • 10 Burpees OYO (because Shorty asked if we could)
    • LBC x30
    • American Hammer x30
    • Dying Cockroach x30

    Finish up with Count-off and Name-o-Rama

    Announcements:

    • Check the Q schedule – you may be on it
    • Check the 2017 New Years Resolution list.  Put your name on it, set a goal.  Help us all be accountable to each other.
    • Jackson Day race this week. Da Parish, FracSac, Roots, Amnesty, Tool (at least, sorry if I’m forgetting anyone).  CSAUP counts towards 2017 NYR!

    Prayer: YHC asks for blessings to use today wisely and in service of our Lord.  Help me (and all of us) be better Fathers, Husbands, Friends, Workers.  Blessings on those who work tirelessly to cure diseases and give comfort to those suffering.  Ask for wisdom and compassion to see and help those in need around us.

    As always, thank you for the opportunity to lead.

  • 610 Stomp ‘n’ Sprint

    A good sized crowd appeared in the damp and muggy gloom.  Cold front on the way, temps down in the upper 50s.  Nice morning for a run.  After the disclaimer, YHC describes the morning workout: 15 mins out, 15 mins back.  Meet at the track for sprints.

    And so the PAX took off, 8 strong.  We had to duck out of the way of the festive light-adorned truck, with wreath on the front grill.  Oh – that’s DaParrish!  Watch Out!

    Groups split off to keep their pace.  As usual, Hawg set the standard, reaching Canal St. before turning for home.  Everyone got 3+ miles in as we gathered back at the track.

    • Lap 1: 50 sprint, 50 mosey.  Repeat x4
    • Lap 2: 100 sprint, 100 mosey.  Repeat x2
    • Lap 3: 200 sprint, 200 mosey.
    • Lap 4: 100 sprint, 100 mosey.  Repeat x2

    Ran out of time before we could get lap 5 in.  Next time….  Back to the flag.

    Count off (9 at The Stomp – hope we keep up the numbers this year!).  Name-o-Rama (good to see Crab Legs again – hope that 2017 brings more Crab Legs sightings!).

    Finish with a prayer for the wisdom and grace to use the gift of today.

  • 2016: Good Riddance

    Weather: Light sprinkles greeted the PAX in the early City Park gloom; an omen of the storms awaiting us for the rest of the day, perhaps – but nothing that keeps the loyal PAX from their morning workout.  Cars rolling in hot turns a PAX of 5 at 5:27 to a PAX of 14 at 5:30.  After the disclaimer, off to the main lawn.  YHC had a workout ready to look back on 2016, remembering those who were called to greater glory during the year.  And what a list it is.

    Warm Up: Mosey to the Great Lawn.  Quick warm up of SSH x25, Peter Parker x25, Mountain Climber x24 (oops…).

    COP 1: Actors left and right.  Debbie Reynolds; Abe Vigoda AND Ron Glass from Barney Miller.  But for the workout, we went with Florence Henderson: TV’s ultimate Mom.  And what says Mom better than a round of every “Minute On the Minute”.

    • 10x Burpees OYO (modify to 12x for the brave, 8x for the faint-of-heart).
    • Repeat at the top of every minute.
    • 7 minutes: Greg, Peter, Bobby, Marcia, Jan, Cindy and Alice.

    COP 2: Mosey back to the Jungle where we remember the Animals we lost.

    • Harambe: What better way to remember the most famous Gorilla of 2016?
      • Monkey Humpers x25
      • Gorilla Humpers x20 (Monkey Humpers but with feet spread wide and grab inside of ankles)
      • Howling Monkeys: Circle up and all PAX hold the Monkey Humper position.  1 PAX does 10 Monkey Humpers, repeat with the PAX on the right.  All hold until the wave makes it all the way back to the start.  Having so much fun, start a second wave while the first is still going around.
    • Jia Jia: Worlds oldest Panda Bear passes on in October.  Dan Haggerty, he of Grizzly Adams fame too.
      • Bear Crawl Ring of Fire.  Crawl in circle for a while, then PAX hold plank while we pass around a wave of 10 Merkins.
    • Pepe the Frog: Feels Bad Man.  Feels Good Man.
      • Frog Jump to the big oak tree over yonder.

    COP 3: Off to the Tad Gormley fence.  People feared the Calf Raises, but not today.  Instead, YHC calls out from the long list of notable musicians: Maurice White, Leon Russel, Pete Fountain for starters. According to Wikipedia (the source of all truth): Glenn Frey, David Bowie, Prince, George Michael, Merle Haggard combined for a total of 66 Billboard #1 hits.  So – Route 66 it is.  11 Brick Pillars on the Tad Gormley Fence.  Squat Jumps is the exercise.  1 at the 1st, 2 at the 2nd, etc…  YHC legs were burning by the end.

    COP 4: To the mini-foundry, today referred to as “Space”.  Here we run a set YHC chooses to call “The Right Stuff”

    • 5 Pull Ups for John Glenn, America’s first Astronaut
    • 10 Dips for Edgar Mitchell, survived Apollo 13 and then landed on the moon with Apollo 14
    • 15 Death-Star Merkins for Carrie Fisher.  Combine Plank Jack and Merkin: “Out, Down, Up, In”.  (People mocked YHC “That’s it?  That’s the best she gets?”  YHC heard much less mocking after PAX had been at it for a while…)

    OYO, repeat repeat repeat until YHC says stop.  YHC said stop after 4:55, commemorating John Glenns 4 hour 55 minute first trip to space.

    In memory of Kenny Baker, the actor who literally played R2-D2, PAX repeated the same cycle for 2 more minutes.

    COP 5: Literary figures: Edward Albee, Umberto Eco.  But for this round, we commemorate Harper Lee with a re-enactment of the great chase scene.  Partner up.

    • PAX 1: Scout.  We don’t have our pageant costumes on.  Instead, High Knee run.  Hands in front, keep knees hitting hands.
    • PAX 2: Bob Ewell.  Drop for 10 Merkins, then chase Scout.
    • Flapjack and repeat until back to the Great Lawn

    YHC noticed that PAX knees (especially his own) were not nearly as high at the end as they were at the start.

    COP 6: Athletes.  Muhammad Ali, 4 separate heavyweight title belts.  Gordie Howe, 4 Stanley Cups.  Arnold Palmer, 4 Masters.  Nate Thurmond, first ever NBA quadruple double.  Athletes and the number 4.

    • Tabata: 4 minutes of Mountain Climbers.

    PAX grumbled about DJ-Rudy’s music selection (1999 from Prince and Heroes from Bowie).

    COP 7: Running short of time, but one last round: Politics.  Intentionally kept to a short list.  Antonin Scalia and Fidel Castro.  Opposite ends of the spectrum (YHC forgot to reference Scalia.  My apologies….).

    • Tabata, take your pick: Scalia’s American Hammer or Castro’s Russian Twist.

    DJ-Rudy queued up Freedom by George Michael.  Bogey especially appreciated DJ-Rudy’s enthusiastic rendition.

    Back to the VSF (where are the flags?).  Count-off, Name-o-Rama, Announcements:

    • Join the F3 NOLA 2017 NYR: how many F3 workouts will you shoot for?  Join the GroupMe chat, make a commitment public.  Let us all hold each other accountable.
    • Check the Q schedule, you may be on it with or without your knowledge

    Finish with a prayer.  As we look back on 2016 and those lost, let us all remember that none of knows the day nor the hour when we will be called back home.  Let us live our life every day as good and faithful servants, doing our best with the talents and abilities we have been blessed with, to be leaders and followers, helpers and servants, inspirers and inspired.  When our time comes, let us each be ready to look back on our time here with pride for what we have done for our brothers and sisters around us.

    Thank you for letting me lead.  I pray for blessings for all of my F3 brothers and their families for a joyful 2017.

  • No Q means All Q

    Weather: A surprisingly calm morning at Okwata.  YHC has grown so used to the winter gales creating a tempest of Okwata, he momentarily wondered whether he had arrived at the wrong location.  Especially because he was all alone at 5:20.  YHC also wondered whether JV would have the guts to fartsack after texting everyone at 4:55 to say “don’t fartsack!”.  Slowly but surely, though, the cars began arriving.

    5:31 am comes, PAX looking at each other wondering “Who has the Q?”  A round of “I hope its not me.  I didn’t check the schedule.”  So without a Q, we all Q.

    COP #1: Rudy leads the group around the fountain, through Butt Kicks, Karaoke (with JV choosing to prance uncomfortably close), and High Knees before reaching our designated swamp for the warmup:

    • SSH x25
    • IW x25
    • DQ x15 (slow count to try and stretch my hammies)
    • PP x25
    • MC x25
    • PP x25
    • PW x25

    COP #2: Jingle Vader takes advantage of the calm waters to lead the group to the lakeshore.  Time for Bear Crawl suicides.

    • Bear Crawl to first planter.  Monkey Humper x20.  Mosey to starting line, Monkey Humper x20.
    • Repeat to second planter.  MH x15 (at planter and at home)
    • Repeat to third planter.  MH x10 (at planter and at home)
    • Repeat to fourth planter.  MH x5 (at planter and at home)

    That fourth planter was, uh, “not near”.

    COP #3: FracSac leads us back to the levee for some Dora 1-2-3.  Partner up.  PAX 1 run up the levee, then backwards down the levee.  PAX 2 does exercise.  Flapjack.  Repeat until hitting the total number of reps

    • 100x Merkins
    • 200x Lunge
    • 300x Plank Jack

    YHC was pleasantly surprised that he did not tumble down the hill.  Running backwards down the levee in the dark is not something he is particularly good at.

    COP #4: Mosey back to the virtual flag for Q’s choice Mary:

    • DaParish: LBC x20
    • Surge: Dying Cockroach x20
    • Bongo: I-style BoxCutter x20
    • Griswold: Russian Twist x25
    • Splash: Freddie Mercury x20
    • Crab Legs: Legs up and hold (seemed like FOREVER)
    • Maverick: Flutter Kick x27

    Circle up for Count Off, Name-o-Rama.  Then Surge closed us out with St. Ignatius Prayer for Generosity.

    Nice work all – my abs are killing me as I type this.

    All: Remember to check the Q schedule!!!