F3 New Orleans

Author: Tool

  • Stomp #260 – Barefoot and Barechested

    Another 610 Stomp in the books…the 260th one to be exact-ish.  Strong showing with 14 PAX ready to run and test the limits of our middle-ages chassis.  This was the 3rd Summer Series 2-mile time trial, with several of us gunning to break our previous times, and perhaps set a new PAX record.     
    Started with a warmup mosey on a Palm Dr with a pitstop COP to make sure all cylinders were firing, then moseyed to the Festival Grounds track for a 2-mile timed run/race.  Times were as follows:


    High Rise 17:23

    Einstein 16:07

    Rudy 16:15

    Bongo 16:37

    Boo Boo 18:08

    Belloq 18:34 *ran barefoot! 

    Catfish 13:20 

    Kuch 16:00

    Snooze 18:54

    Screwtop 15:10

    Breadsticks 15:15

    Tool 16:44

    Sheetrock 13:45

    Saban 17:00-ish *modified/planked


    Mosey back to base via the “short route” after zero enthusiasm was directed towards the long route option.  Capped things off with LBC, Flutter Kicks, Dying Cockroach, followed by a minute of stretching and COT.   

     
    NMM:

    Good to see Sheetrock back in the gloom, running shirtless in case the ladies were out.  


    Very little traction could be gained for the rename of Catfish to Barracuda or some other fast swimming fish.   

    Saban ran, likely to defend his first-place title, even if it meant he could blow his third knee out. 


    Belloq continues to be a beast.  He ran barefoot again as he deals with an injury…most would take a few weeks off from running, but not this guy.  

    A new 2-mile record was set today, by over 1 minute.  T-claps to Catfish and Sheetrock for being the first to run sub-14:00 times! 


    T-claps to Kuch for the mid-workout EH on a fellow runner at the track.

       
    Einstein posted 2 days in a row!  Welcome and glad to have you in the mix.  


    Boo Boo posted despite an iffy knee.  Way to stay committed and always good to see some PAX from the western parts pop in from time to time. 

     
    Rudy implied that 20 flutter kicks were sufficient, no need to do 25 like everyone else.  YHC was glad to see the quarantine has not affected the rudyisms that we’ve all grown to enjoy.  

    Good stuff, great way to start the day. 
    -Tool 

  • Strength in Numbers?

    Four PAX at LCM in City Park for another Monday Swolefest with hopes to hone the physique and sweat out the weekend impurities. Good to see JJ back in the mix the last few weeks, and good to see a couple others that didn’t succumb to the fartsack that seems to be plaguing many of our brethren. A last minute Q vacancy presented itself so YHC threw something together to test out the strength-in-numbers theory, and see how close to 1000 reps we could get with various block and non-block exercises. Here’s what we did:

    Warmup: SSH, WM, GG, AC, Toy Soilders, Squats LS & Side Lunge


    The Thang: Repetitive rounds of 10 exercises, x30ea in first round, x25ea in second, x20ea….

    1)Thruster w/ block

    2) Roach Press (combo of a dying cockroach and a chest press)

    3)Curls (mixed grip)

    4)RL Stepups

    5)Dips

    6)LL Stepups

    7)Block Swings

    8)Wildcard (Catfish – alt lunges w/block)

    9)Wildcard (High Rise – Tricep Extensions)

    10)Wildcard (Jesus Juice – Side leans w/block)

    Second round included all of the above and switched the wildcards to front rows, leg lifts, and Bonnie Blairs….Catfish was a machine leading these BBs IC x25!

    Third round went through first 3 sets, then time allowed for x5 manmakers to cap things off.

    We hit 615 reps total, not including the warmup…hopefully these did in fact make the PAX stronger…my arms were smoked afterwards. Perhaps we can do more next time.


    COT included thoughts for Brown Bag’s family as well as all of those associated with small businesses that are impacted by the shutdowns, restrictions, staffing issues, and more.

    Good conversations this am, good company, good way to start the week.

    Tool

  • 2 Mile Time Trial #2 @The Stomp

    This week’s Stomp was another 2 mile time trial.  Back in June, we mixed up things a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey at a conversational pace to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and and a few other things to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  

    The PAX finished with the following times, several with improved times from the first TT:

    Bongo 15:39 (15:52 TT#1)

    High Rise 17:07 (17:12 TT#1)

    Colonel Mustard 15:45 (15:02 TT#1)

    Snooze 17:25 (18:00 TT#1)

    Rev Sox 14:37 

    Saban 14:30

    Tool 16:45 (16:58 TT#1)

    From here we moseyed the scenic route around the Big Lake to the front of NOMA where we reconvened for an Indian Run back to base, followed by a few minutes of stretching.

    T-claps to the PAX that improved their times, which was no easy feat given the temp and humidity.

    T-claps to Snooze for shaving 35 seconds off! 

    T-claps to Saban for breaking the top time from TT#1…hopefully that didn’t blow his knee out.

    T-claps to Rev Sox for setting his 2 mile PR.

    The 3rd (and last?) 2 mile time trial will be on Aug 18th.  Hope to SYITG. 

    Tool 

  • 2 Mile Time Trial #1 @The Stomp

    Another 610 Stomp in the books.  According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot.  T-claps to all for keeping The Stomp going strong!

    Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown.  Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance.  This week we opted to mix it up the running a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and PP to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  T-claps to Mahatma for stomping on the pedal…that dude is a beast! 

    The PAX finished with the following times:
    Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??

    From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind.  High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching.  
    Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed.  We’ll do it again, once in July and August.    

    T-claps to the banged up PAX for still posting and getting in a beatdown.  

    T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.  

    T-claps to Snooze who has become a regular the past few weeks.  

    T-claps to all ten PAX who seemed to all push hard on the two mile run.

    COT to cap things off.  

    Tool

  • Walk The Walk – Swole Fest week#2

    “It is in your hands to create a better world for all who live in it.” ~ Nelson Mandela

    Eight PAX made their way to City Park on Monday morning start the week off right.  Good to see some transfer students from other AO’s. It was week #2 for Swole Fest which has been heavy on the upper body block exercises in an effort to give the guns some much needed loving.  The plan included trying a few different things and giving a nod to many things recently brought to light regarding injustices and inequalities.

    We strive to not infuse politics or certain hot button topics in F3, and YHC aimed to make sure he didn’t bend these guidelines on Monday.  On the heels of some powerful backblasts, messages, and workouts shared by PAX regarding recent happenings in the community, YHC felt we should try to keep the ball rolling in the right direction. Seemed as though it would be fitting to have a theme for the workout…“Walk The Walk”….striving to be a H.I.M. (High Impact Man)….doing, not just saying…being proactive vs reactive…less talk, more walk….and pushing for what we believe is right.   Here’s what we did:

    “This is F3.  I’m not a professional trainer, nor a professional motivation speaker…bear with me on this, I’ll try to give us some food for though to stew on this week.  Grab your block and let’s get started.”

    Warmup:  The usual stuff including IP, SSH, AC, WM, and a few more.  Then a demonstration with group collaboration on the form for some of the planned block exercises, to include block swings x5, thrusters x5, and bent over rows.  

    The Thang: A Northshore inspired circuit that included 5 timed rounds, adding in some “marching” to different locations between rounds. 10-20 reps first min, 10-20 reps second min, 1 min AYG AMRAP…aka High Impact Minute, quick breather, then a 2-3 min march holding the block overhead or out, similar to a protest sign, and keeping to yourself what you are marching for…someone or something that you feel should change and/or could use your help.  

    Quick quote before we start….“A life is not important except in the impact it has on other lives.” Jackie Robinson

    Round 1: Block Swings, Block Swings, Burpees AMRAP, breather, “Walk The Walk” w/block overhead/out. T-claps to SOGO (and others?) for 20+ Burpees in a min.  On the march, several of us noted that it was good to see the protest that was 2 days prior right there in City Park went off without a hitch and remained peaceful…no ruckus as some anticipated…T-claps to those whose kept it cool.   

    Round 2: Thrusters, Thrusters, Curls AMRAP, breather, “Walk The Walk” w/block overhead/out, with some good mumblechatter along the way….and some grunts and grumbling aimed towards the blocks. 

    Round 3: This stop was in front of NOMA where we discussed the museum’s namesake, who was a HIM of his time.  YHC pulled out a cheat sheet with some notes on Isaac Delgado’s legacy: “Immigrating from Jamaica in the 1850s, Isaac Delgado would make a fortune in the sugar and molasses business. He would repay the city with a surgical center at Charity Hospital and an art museum in City Park that began as the Delgado Museum of Art, but which is now NOMA. His will established his most enduring legacy, a trade school for boys that opened in 1921 that later evolved in Delgado Comm college. The quote: “The problem of city life is not its streets, its tenements or its gain, but what is to become of its boys. Give them a chance and a fair chance, and if the boys turn out right, the city will be right and so will all connected with it.” — Isaac Delgado, on the importance of early education.  We then knocked out Block Swings, Block Swings, Bent Over Rows AMRAP, breather, “Walk The Walk” w/block overhead/out

    Round 4: Thrusters, Thrusters, Merkins AMRAP, breather, “Walk The Walk” w/block out and pump out some Curls as we headed back to base camp located in the LCM parking lot.  

    Round 5: Before our last set, we took in another thought nugget from a former Saints favorite…”I’m hopeful, because I know that while we still have race issues in America, we enjoy a much different normal than those of our parents and grandparents.  I see it in my personal relationships with teammates, friends and mentors.  And it’s a beautiful thing.”  -Benjamin Watson.  Then on to Block Swings, Block Swings, Flutter Kicks AMRAP while holding block over chest….time’s up! 

    COT included one last quote: 

    “Commit yourself to the noble struggle for equal rights. You will make a greater person of yourself, a greater nation of your country, and a finer world to live in.” ~ Dr. Martin Luther King Jr.

    T-claps to the PAX for pushing hard, and to those battling injuries that still posted.  Thanks for the opportunity to lead and for allowing me to throw in some unorthodox stuff to the workout.

    Let’s continue to listen to those impacted by inequalities and see what we can do (or continue to do) to make things better….and be high impact men.  

    Tool

  • Loredo at The Foundry

    Ten PAX posted in City Park to get their Wednesday off to a good start. On the heels of Memorial Day, YHC thought it would be fitting to incorporate a Hero WOD, especially for those of us that missed The Murph days before. Here’s what went down:

    Mosey to the practice track for a quick warmup consisting of SSH, IPW, WM, and AC. Then YHC filled the crew in on who Loredo was:

    U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

    The Thang: Loredo WOD, push hard, AYG, check your time at the end, boomer friendly tunes played for added motivation.

    • 6 Rounds For Time
    • 24 Air Squats
    • 24 Push-Ups
    • 24 Walking Lunges
    • 400 meter Run

    All PAX finished in the 20-something minute range, a few times were estimated:

    Saban 21:00, Walleye, 23:08, Tool 26:29, Bogey 24:05, Kuch 24:44, Beignet 25-ish, Full Nelson 25-ish, High Rise 23:35, The Undertaker 25:30, Belloq 22:50

    We did some round robin Mary until all PAX finished, then a few more rounds for the female onlookers, who mumbled something along the lines of “where’s that handsome guy named Sheetrock?”

    Capped things off with 4 minutes of Plankorama, with first 2 min in silence to pay a little more homage to Staff Sargent Loredo and our fallen soldiers.

    COT and prayer.

    Thanks for the opportunity to lead.

    Tool

  • Pre-blast for F3 Fest

    Festivalgoers, we might be down, but we ain’t out!  There’s still plenty of fun to be had throughout the remainder of the festival season here in The Big Easy, albeit in a socially and/or physically distant setting.  Get yourself garbed up in some festive workout attire, maybe even grab a few buddies, find some good grass (not that kinda grass), and pass a good time at F3 Fest!   

    What you’ll need:

    • 48 minutes of your time
    • Smartphone to access F3 Fest playlist on either Spotify or Google Play Music (see links and deets below)
    • Bluetooth speaker for full jam out effect  
    • One standard coupon (for the concrete block option…a large rock or kettle bell will suffice in a pinch…or see the bodyweight option below)
    • Approx 15 yards of good grass or pavement, marked off with a cone or festival chair
    • A copy (printed or digital) of the workout for quick reference between songs
    • Your favorite hydration libation

    This can be done OYO or in small groups.  Strive to give it AYG for the duration of each song.  Note there is a 23 second gap built in between songs to allow for a quick breather and chance to prep for the next song/circuit.  The music was selected from artists, most with local ties, who were scheduled to play at this year’s Jazz Fest, French Quarter Fest, and Hogs For The Cause…plus a tribute song thrown in for the late, great Dr. John.

    If you’re not familiar with Spotify, getting the playlist is easy peasy.  Here’s the link to pull up it up: 

    If you don’t have the Spotify app, you’ll likely need to download it.  Also, you’ll probably want Spotify Premium (or workout with someone who has it) in order to avoid pesky commercials.  You can download the 30 day free trial here https://www.spotify.com/us/premium/?utm_source=us-en_brand_contextual_text&utm_medium=paidsearch&utm_campaign=alwayson_ucanz_us_performancemarketing_premium_brand+contextual+text+exact+us-en+google&gclid=EAIaIQobChMIr7S81aSK6QIVrP3jBx0hKwl8EAAYASAAEgJSN_D_BwE&gclsrc=aw.ds

    Another way to access the playlist is Google Play Music list which also has a free option. The same F3 Fest playlist is here: https://play.google.com/music/playlist/AMaBXylkpYwg5NI3vDZb6gXAdmXLxM1f906v8ZTGnrp-_vFQd2v6uEfTm11GZ-hjYe7Fk6o3KUt3HyXJCPJwyIrTK06v1Jb1LQ==?t=F3_Fest

    Boomers, please don’t let this fancy tech stuff scare you off, you got this!

    Get ready, gates are opening….

    Welcome to F3 Fest.  I’m not a professional trainer, nor a professional DJ, modify the exercises if needed, push yourself but don’t hurt yourself.  Laissez les bons temps rouler….

    Rock Out With Your Block Out – (Coupon/Concrete Block Version)

    • Cissy Strut (3:07) – The Meters
    • Cineramascope (3:15) – Gallactic
    • Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
    • Wagon Wheel (3:52) – Old Crow Medicine Show
    • X20 Curls, Bear Crawl 15yds and back, R&R (Rinse and Repeat) for duration of the song
    • Everlong (4:11)– Foo Fighters
    • X20 Kettle Swings, Lunge Walk 15yds and back, R&R….
    • It’s Your Thing (3:22) – Marc Broussard
    • Hold High Plank, Merkin on every “Thing”
    • Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie
    • X20 Jump Squats, Bear Crawl 15yds and back, R&R….
    • Keep Going (4:15) – The Revivalists
    • X20 Shoulder Press, Lunge Walk 15yds and back, R&R….
    • Treme (1:44) – John Boutte
    • Get “Down in the Treme” with a low plank and hold it 
    • Right Place Wrong Time (2:55) – Dr. John
    • X20 Thrusters, Crab Walk 15yds and back, R&R….
    • Fly Away (3:42) – Lenny Kravitz
    • Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
    • Jambalaya (2:13) – Dash Rip Rock
    • Lay your block down or find a step, curb, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
    • Here Come the Girls (3:01) – Creole String Beans 
    • Hold Block w/both hands and get ready to do some “Curls For The Girls!!!”….perform a curl for every “Girl”
    • I Thank You (4:16) – Robert Randolf & The Family Band  
    • Plankorama….any plank variation for duration of the song…high, low, side, etc  

    Workout concluded

     

    Jam Out With Your Hands Out – (Body Weight Version)

    • Cissy Strut (3:07) – The Meters
    • Cineramascope (3:15) – Gallactic
    • Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
    • Wagon Wheel (3:52) – Old Crow Medicine Show
    • X20 Merkins, Lunge Walk 15yds and back, R&R (Rinse&Repeat) for duration of the song
    • Everlong (4:11)– Foo Fighters
    • X20 WWII Sit Ups, Side Squat/Lunge 15yds and back, R&R…
    • It’s Your Thing (3:22) – Marc Broussard
    • Hold High Plank, Merkin on every “Thing”
    • Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie  
    • X20 Jump Squats, Bear Crawl 15yds and back, R&R…
    • Keep Going (4:15) – The Revivalists
    • X20 Box Cutters, Lunge Walk 15yds and back, R&R…
    • Treme (1:44) – John Boutte
    • Get “Down in the Treme” with a low plank and hold it 
    • Right Place Wrong Time (2:55) – Dr. John
    • X20 American Hammer, Crab Walk 15yds and back, R&R…
    • Fly Away (3:42) – Lenny Kravitz
    • Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
    • Jambalaya (2:13) – Dash Rip Rock
    • Find a step, curb, stool, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
    • Here Come the Girls (3:01) – Creole String Beans 
    • Mosey 15yds back and forth, stopping for a squat (use good form!) on every “Girl”
    • I Thank You (4:16) – Robert Randolf & The Family Band  
    • Plankorama….any plank variation for duration of the song… high, low, side, etc  

    Workout concluded

    Thanks for attending.  Hope you enjoyed. 

    Tool

  • Circuit City

    A trio of PAX posted this Saturday at The Muscleship in an effort to ensure our chests stick out past our guts.

    Warmup in front of NOMA: IWx20, WMx10, ACx20, LSSx20, IPSWx10, then Lunge Walk approx 30 yards towards the lake where we planked for 1 min along the shoreline.

    Moseyed to The Foundry for a series of circuits, with emphasis on improving our pull-ups. Having a cozy PAX of three allowed us to quickly map out the stations and rotate through.

    Circuit #1: Pull Ups, Side Lunge, BB Sit Ups x20 (timer). Rinse and repeat.

    Low Plank 1 minute

    Circuit #2: Body Rows, Step Ups, Box Cutters x20 (timer). Rinse and repeat.

    Low Plank 1 minute

    Circuit #3: Let the arms recharge with some round robin Mary…Gas Pumpsx20, LBCx20, Freddie Mercs x20

    Circuit #4: Parter Assist pull-ups x10 while third PAX hold people’s chair. Rinse and repeat with pull-ups x6, then pull-ups OYO x4….t-claps to Kenner Bruh for grinding through those last ones.

    Mosey back to the Big Lake shoreline for an all-so-serene waterfront view while we knocked out…

    Circuit #5: Inchworm Burpees/Merkins x10, x8, x6, x4, x2

    Circuit #6: The Triple B Suck, cousin to the original “Suck”…3 Min AMRAP of Big Boy Sit-ups x6, Box Cutter x6, Burpees x6, calling your count out after each round. We had enough time to do this twice.

    Capped things off with a few min of yoga stretching to include the “HVAC Special”.

    COT, BOM, followed by a fly-by of F3 ruckers. Good to see the boys out there prepping for another Go-Ruck…way to get after it!

    Coffeteria and some good F2 to boot. YHC enjoyed meeting Shocker and pushing each other through some of the circuits. Great start to a Sat.

    Tool

  • Catholic League Jamboree

    A handful of PAX threw together a beatdown this Sat at The Muscleship, thanks to the cancellation of the Jackson Day Race many of us were originally planning to run. As the PAX trickled in, it became apparent we would have quorum for the morning and kicked around a plan for the next hour, agreeing to split up the Q and play it by ear as we went. Here’s what we did:

    Warmup: IW, WM, Toy Soldiers, AC, Side Lunges, PP

    Round 1 w/Tool: Four circuits around NOMA, stopping at four different spots. Started in the front w/ascending squats on each of the step….approx 60-ish total. Then up the ramp for 10 burpees…planned on using the steps but closed for construction. Third stop in the back for 4 rounds of Sunday mornings…we may have broken some rules by doing them on a Sat. Fourth stop on the south side of NOMA was a circuit out of an old school playbook, perhaps originated by Side Effects, called The Tooth Fairy. Inclined Merkins starting on the first step, ascending as we went up 14 steps…105-ish total merkins.

    Round 2 w/Willie: We moseyed over to the festival grounds pavilion and each claimed a bench. Willie led us through a good mix of steps ups, declined merkins, dips, inclined merkins, and box jumps. Then circled up for a round of Jack Webs up to 10…always brings the burn. By this point, we somehow got to talking about high schools and we figured out we were all part of “The Catholic League”, representing 4 different schools, which then triggered some smack talk and friendly jabs.

    Round 3 w/Gabrielle. We moseyed back to base for Route 66 along Lelong Dr, stopping at each light post for 8-ct Body Builders, starting at 1 up to 11….66 total. Moseyed as a group back to the flag for some flutter kicks and ? before running out of time.

    COT, BOM, followed by coffeeteria.

    Despite the dreary forecast, we lucked out with the weather and made the most out of the morning. YHC enjoyed meeting Pop-a-Lock and the F2 that followed. Always a great way to start the day.

    Tool