Wow! How you forget what happens when you don’t record it. I know I was the Q and I know we did the Wisner bridge but I can’t recall much more except it was HOT at 5:30 am. It was a simple run to the Wisner bridge and I planned on doing a Jacobs ladder but because of the distance and burpees at the bottom of the hill, we only got to 4-5 rounds instead of 7. Running is not my specialty but it does make me stronger. We got back just to close out with the countoff, namerama and COT. Thanks for letting me lead!
Blog
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One Trick Pony
On the way back from the BRR the F3 braintrust of Yankee and Hawg were discussing the week ahead for F3 NOLA, ‘Tinkles do you know you’re Q at Mothership this week?’ Later during the week on mumble-chatter, ‘Tinkles has the Q on Saturday, think he knows.’ ‘Yeah he knows.’ ‘He’s known for inidian running all 3 garages at WPM.’ ‘I’ll host a low impact workout for those not wanting to run.’
So it sounds like I’ve been type-cast?! With such a reputation of perhaps being unaware of my commitments and making the Pax run, the challenge to show up and to run had been laid down! It actually made planning the beatdown pretty easy.
Disclaimer and mosey to peristyle for a group warm up:
- SSH IC X 30
- IW IC X 30
- Mountian Climbers IC X 30
Mutual agreement with low impact group to go our separate ways.
Indian Run from the peristyle back around to City Park Ave. Up City Park Ave to Carrollton to main entrance of the park.
Quick breather then BLIMPS (plus BLI) at the light posts up the neutral ground on the way to NOMA.
At the fountain:
- Dips IC X 20
- ‘Bongos’ IC X 20
- Incline Merkins X 20
- RLSU IC X 20
- Decline Merkins IC X 15
- LLSU IC X 20
Water break and then form up on the jogging path by the lagoon. Indian Run around the lagoon. Break at the boat dock for ring of fire Merkins.
Keeping the theme going and Indian Run back around to the great lawn. Found our buds doing some ‘Sally Up’ and quickly got out of there.
Suicides on the great lawn for a little change of pace.
Slow Mosey back to peristyle for some Mary:
- Dying cockroach IC X 20
- Real Freddy Mercury X 20
- Penguins X 20
- Super Man X 20
- Russian Twists X 20
Mosey back to the flag just as time expired.
Count off to 25, namorama and welcome to two FNGs: t.i. (as in Texas Instrument, 2.0 of Abacus, yes still in business) and Tumbleweed who is originally from Amarillo. Intentions were offered for Abacus’s family after the recent passing of his uncle and for another pax relative recently diagnosed with breast cancer. Thanks to God for the desire to challenge ourselves to be the best we can be! Thanks for the chance to lead!
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Westbank Circuit Course
As the clock struck 5 AM, 4 PAX gathered at the flag with one FNG. This was my first Q, so I was nervous. I wasn’t nervous for the specific leading part, but nervous about ensuring the right balance of intensity to the workout. If we were getting up at around 4:30am for a 5am start time, I wanted to make sure that it was worth losing some sleep. I didn’t want it to be so easy that it felt like a waste, nor so intense that it crushed our fledgling Westbank group.
So, I decided on a circuit course around Mel Ott Park. And wouldn’t you know, after we welcomed everyone and mosey-ed on out to our warm-up exercise, everyone proclaimed as they shuffled that they hated running and that if this workout contained running it would ruin their experience. Great! What I feared would happen was about to happen. I planned a circuit course that required running. Well, being a new Q, I didn’t have anything else prepared, so I warned them that running would be involved and to stay motivated. Here goes:
WarmUp
Windmills – 7
DaisyPickers – 7
Sprinklers – 7
Hillbillies – 7
Sun gods – 10 each direction
Side Straddle Hop – 10
Peter Parker – 10
Parker Peter – 10
Mountain Climbers – 10
Merkins – 10Workout
Circuit Course with stations (individual effort)
Each lap = # of Reps
1 lap = 1/3 Mile
Station 1: Step Ups/Box Jumps – each leg
Station 2: Tricep Dips
Station 3: Burpee
Station 4: Flutter Kicks – cadence count
Station 5: Bobby HurleyEach PAX did between 6 – 8 laps.
MoM
Cadence Count
20 – Flutterkicks
15 – Hello Dollies
10 – Leg Lifts
1 min plankCount-off, Name-arama, and Welcome of our new FNG – T-Squared – He is an architect from Gretna.
At the end, we all had a good time. Everyone was in good spirits. The workout was challenging, but wasn’t a total disaster as I feared. I learned a lot and am ready to participate and grow the F3 Westbank krewe.
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110 Floors 9/11 Remembrance Stair Climb
Well – I wanted to sign us up for a Stair Climb to commemorate 9/11 so a few months ago I contacted a group that does one at the Hyatt. They told me only first responders can do it – so I decided we would do our own stair climb at our Friday spot at WPM.
The 11o Floors were the number of floors that First Responders and Firefighters climbed to get to people at the top of WTC in NYC on 9/11/2001. I can’t imagine doing that in full gear with the stress of the scenario playing out – not to mention the heat and the weight of the gear. Tclaps to Landing Strip, Peppa and Hawg for bringing their RUCK gear. I think one more PAX brought their gear.
We did a quick MOSEY to the base of WPM and immediately got to work trying to get our 16 trips up.
It was much harder than I thought it would be. I actually only got to 14 complete reps.
All of the PAX in the first stairwell completed the activity.
Tclaps to BAM from Winston Salem who actually did a stair climb on 9/11. So he did it twice!
We had our guy Carlton post again but then vanish mid workout – I suggest Copperfield for his F3 name–
For he is a master of illusion. (or perhaps GOB pronounced JOB)
Thanks again for letting me attempt this reflection. Someone gave me an idea for doing that at Champion Square next year and I think that might be a better location.
See you in the gloom!
RY
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Return of the Dome Patrol
As Saints fans we were hoping the Dome Patrol would have returned this past Sunday, but that didn’t happen. It finally showed up today. Three LARC members and a guest from Winston-Salem did what they could to define what the Dome Patrol will become post BRR.
Warm-up
Run the Ramp in front of Gate A to give any late arrivers time to roll in hot. ¿Dónde está El Guapo?
The Thang
Run. That’s pretty much it. We ran down Tulane, cut across Harrah’s to the Aquarium. Then we ran down river to Jackson Square. This is where we lost Cav and Bam. I really was trying to pay attention, but Swamp Cock can enthrall you with conversation. We circled back to go get them, but didn’t see them. We asked several people in the park if they saw any runners. They all apparently pointed us in the wrong direction. We retraced our steps….well not really, we went back a fairly similar way to the VSF, but didn’t find them. After returning we ran up and over the Gate A ramp forward and backward several times until the clock neared 0615. Then we headed back to the VSF, relieved to find Cav and Bam waiting for us.
NMM
- If you are looking to fit in another running workout, come try out the Dome Patrol. It’s not just parking garages. This AO has a lot of potential..running in Woldenberg Park, running through the quarter, running around not Lee Circle, etc. Runs will be structured for all paces.
- Losing Bam and Cav lead to some impromptu Fartlekking for Swamp and me. In our rush to find them we definitely had a negative split.
- Be careful on Canal St. When they clean the sidewalk in front of their businesses, the wet surface creates a Looney Tunes boobie trap for runners in flip-flops.
- Prayers for Bam and the residents of North and South Carolina as they prepare for Hurricane Florence.
- Check GroupMe for more info regarding Dome Patrol in the coming weeks.
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Round #2 – A Step Up
Likely that it was actually a step down, or a step back, but nonetheless three men met in the early morning gloom of Kenner-brah and this is what went down.
Warm-up
YHC gave the disclaimer and we proceeded on a warm-up lap, passing by the police station, up the levee ramp, and back down the steps to the SF.
SSH x 30; Hillbillies x 20; Windmills x 15; Peter Parker x 20; Copperhead Squats x 20.
A lap up the stairs and down the other side and we were ready for…
The Thang
Given the venue, I decided to modify the Jack Web, by adding some punches. I renamed it the Jack Johnson in honor of the man who became the first African-American Heavyweight Champion of the World in 1908. We definitely have race issues in this country now, but it’s got to be better than when Jack was fighting. Here’s what they say the NY Times wrote about him before the fight: “If the black man wins, thousands and thousands of his ignorant brothers will misinterpret his victory as justifying claims to much more than mere physical equality with their white neighbors.” Wow New York Times. It appears that he ended up being arrested on some suspiciously racist laws and was just recently pardoned posthumously by President Trump.
Just as we started the Jack Johnson a plane flew overhead….Time for a Sudden Flight Change. Sometimes life doesn’t go as planned. Things happen and you have to suck it up and roll with it. During this workout we had to do 5 burpees every time a plane flew overhead. Since the AO is located directly south of the airport, you can imagine how many times this occurred. Well, whatever you are thinking you are probably wrong. This one time is the only time we did sudden flight change burpees. Either the flight patterns were kind to us today, or I wasn’t paying close enough attention.
The Jack Johnson: 1 Merkin, 1 left-right combo, 1 victory shoulder press; repeat with two reps of each escalating until maxing out with a set of 10 reps of each.
Proceed to the ledge:
Channing Tatums* x 20; Decline Merkins x 7; Tatum Channings x 20; Incline Merkins x 7
*Keeping with the theme of the AO, in addition to starring in Step Up Channing Tatum starred in a movie called Fighting. 39% on Rotten Tomatoes.
Tabata – 20 seconds all out followed by 10 seconds of rest. We did burpees, merkins, squats, and big boi sit-ups, then repeated for a total of 8 sets. #CrowdPleaser
Cool down lap up the stairs and back down the other side.
Back to the ledge:
Channing Tatums* x 20; Decline Merkins x 7; Tatum Channings x 20; Incline Merkins x 7
To the top of the levee for another #CrowdPleaser – Quadraphilia….4 minutes of running down the south side of the levee and back up always facing the river.
Back to the flag for 1 minute of Mary – Dying cockroach x 30.
NMM
- I worked out in shoes for the first time in months. This AO is tough on flops.
- I really thought Rev Sox and Gremlin would hate Quadraphilia. I was disappointed that they didn’t complain about it more. In fact, it didn’t really seem to bother them at all.
- Hopefully the City of Kenner can use all of the money they are going to save by not buying Nikes to mow our AO more often. This is definitely our most poorly maintained AO.
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Remembering 9/11
Well I felt I had no choice but to sign up for the Q Tuesday 9-11-18 since I’m a firefighter and want to always remember the sacrifices by brothers in New York gave for people they didn’t even know. It’s a shame that sometimes we are willing to give more to strangers than our own families. I’m learning the hard way. But hopefully I’m learning!!! Anyways enough for reflecting on values we should all think about!!!
Of course there was not much to this Beatdown or was there? The twin towers had around 1071 steps in them so to my calculations that means we had to do 86 times up the Trailhead steps. Only there is no elevator to take us down so that means 86 times down as well adding to the difficulty of this task.
Since I am participating in the New Orleans memorial stair climb I decided it was time to Bunker up for this one and to no surprise I couldn’t keep up with my F3 brothers. Only finishing 50 with full gear. In the allotted time. We then circled up for our normal count off and prayer. Since I waited so long for blast I can’t remember who prayed us out but there was prayer. Congratulations to all the guys who were there it means a lot to me. And also great job finishing the 86 Climbs. -
Chewy Blewy
Waterpik reminded us that Chewy had Q today at gloom-o-clock, but he was yet to be seen. Knowing of his penchant to come rolling up as the scramblers begin to scramble, we gave him an extra couple of minutes before beginning a round robin warm up.
Bushwacker – SSH
Garfield – Windmills
Coconuts – Good Mornings
Waterpik – Hi Knees
Captain Sparkles – Mercilessly robbed of his opportunity by an overzealous-to-get-running Waterpik!
YHC had offered yesterday to run with Captain Sparkles in an effort to coerce his post. A triumphant mental note was made of his presence upon arrival, and when the PAX began to roll, we adopted a comfortable 10:00m/m pace while the rest of the wild stallions were loosed from the corral. Shortly before reaching Monroe, Captain Sparkles informed YHC of his intent to skip the loop and head straight for sunset point, where there were a couple of conveniently located port-o-lets. With the remaining PAX a good 50 yards ahead, I dug deep, pushed myself, and gave it all I had (and any number of other motivational effort-based cliches one can summon). Starting to sputter at 10 yards back around the half-way mark of the loop, my presence was made known through various huffs, puffs, grunts, and other noises that substituted for my ability to form words at that moment. We passed Captain Sparkles headed in the opposite direction on sunset point, having, I later learned, skipped doing his duty. We also learned that Garfield’s long-running passion for…er, running has faded as of late. Some may say it was his age, being in his 7th decade, but I know better. He has spread his fitness wings here in F3, and added so much to his repetoire that running is not so much a priority among his exercise outlets. Being fairly regular on Mondays, Thursdays and Saturdays, he’s a beast! A mighty effort was indeed put forth by each and every member of the PAX this A.M. , and that continued through the decadent Mary that proceeded the run.
25 Merkins
15 Rosalitas
15 Hello Dollys
15 Flutter Kicks
15 Freddy Mercurys
15 J Los
30 second plank
15s left plant
15s right plank
15s mission impossible planks
15s forearm plank
100 oyoLBCs
15 Putins
Prayed out by the fresh-from-Wednesday-night-worship Captain Sparkles
Have an incredible day guys!
…you too Chewy, where ever you are…
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Courage for a Murph
Three brave souls displayed intestinal fortitude by showing up to take on another Murph.
Dictionary.com’s definition of Courage: the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.
My definition: when faced with difficulty, danger, pain, etc… is overcoming that fear, which is Courage.
Disclaimer, let’s mosey… for a Murph; 1 mile run to the Foundry, 5 pullups, 10 merkins, 15 squats x 20 sets. Some completed this and some are working on it and getting stronger. 1 mile back to the flag.
Countoff, namerama, announcements, shoutouts, and a prayer. SYITG -
VQ – Jump and Run
This morning , your humble correspondent was feeling like Sir Richard Branson because I had the privilege of leading my VQ. Thanks to the PAX in attendance for covering up for all of my oversights and garbled instructions. Y’all were clever enough to do all the right things that I meant to say rather than whatever nonsense came out.
CONDITIONS
72°; > 90% humidity; 6:43 AM sunrise
DISCLAIMER
YHC started the session by informing the PAX that he was definitely not a professional.
THE WARM UP
The assembled PAX warmed up with the following sequence, all exercises done IC.
-SSH
-Good Mornings
-Abe Vigodas
-Imperial Walkers
-High KneesMosey to the Palace of Justice to use their benches. (Thanks St. Tammany tax payers.)
THE THANG Part 1: Jumping around
Magnificent 7 Jump-o-rama
YHC believes that F3 Bros don’t let F3 Bros skip leg day so we worked through a sequence of 7 jumping leg exercises.
1. Mario’s (Single leg knee hop) 10 each leg IC. Chewy introduced me to this exercise. I didn’t remember the official name so to us they were Mario’s.
2. Single leg burpees 10 each leg OYO. Thanks Bushwhacker for introducing me to this one.
3. Ohno’s (Skater jumps) 15 OYO
4. Split squats 10 each leg IC (assembled PAX were kind enough not to point out that technically this wasn’t a jumping exercise)
5. Wojciechowski’s (F3Nation.com calls these modified jump squats Bobby Hurley’s, but I’m from a slightly different era and will refer to these as Wojo’s whenever possible)
6. Shaun Whites (snowboard hops) 15 each side OYO
YHC had never done this exercise before and regretted calling out 15 reps by the time my burning legs reached the end of the set.
7. Box jumps 10 OYOMosey to Turbo Alley aka the intersection of E. Gibson and N. Vermont streets
THE THANG Part 2: Running Strong
F3.com has a sprint routine called “the Spartan,”, but YHC lives a long way from the Peloponnese and decided to make some major modifications. We went with the semi-Spartan instead.
PAX lined up and sprinted 100 yrds, doing 10 merkins at the finish line. PAX in the lead were rewarded with 10 bonus air squats. PAX walked back to the start all together for the next round. Rinse and repeat.
I can report that the last set seemed faster than the first and the assembled PAX did their best Usain Bolt impressions. YHC cried uncle after 8 sets and we mosied back to the Trailhead.
MARY Due to the Q’s time management issues we were limited to “2 minutes of Mary”
Some combo of Freddy Mercury’s, Putins, Flutter kicks, and LBC’s.
CountORama, NameORama, and COT
YHC prayed for the assembled PAX
Thanks gents, for the fellowship, the beatdowns and for being willing to follow my lead.
