F3 New Orleans

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  • Running & Hunting

    11 men gathered around the flag at the Mothership this gloom, while 4 others gathered around the Lafayette Square statue downtown for the Jazz Half Marathon.  YHC got to post to both AOs, so we will call this a Pax of 15.

    DISCLAIMER

    The Thang

    Mothership:

    Quick mosey over to the great lawn and circle up.

    COP #1: Warmup

    20x SSH IC
    20x Peter Parkers IC

    It was a quick warmup, but we had lots to do.  We stayed in our COP while I explained the first thing.

    EMOM: An EMOM is Every Minute On (the) Minute, which means to perform a list of exercises at the start of every minute.  Exercises are OYO.  Once you finish the list within the minute, the remaining time in the minute is for rest.

    EMOM #1:  10 minutes
    10x Squat Jumps
    5x Burpees
    In total, we did 100 Squat Jumps and 50 Burpees.  Yikes….but at least we weren’t running a half marathon!

    After this, Pax partnered up and lined up about midway on the great lawn near the spooky, light-flickering tree as YHC explains:

    Circuit #1:  Animal Hunting

    The Bear Hunt:  Pax 1 bear crawls North.  Pax 2 sprints South to a “tombstone” (about 40 yards away), and then sprints back to the bear (Pax 1).  Once caught, both Pax walk back to the flickering tree.  Flapjack roles.  That’s 1.

    We did the Bear Hunt 4 times, then:

    The Frog Hunt:  Pax 1 frog hops North.  Pax 2 does 20x Merkins, then sprints to catch the frog.  Once caught, both Pax walk back to the flickering tree.  Flapjack roles.  That’s 1.

    We did the Frog Hunt 2 times, then did the Bear Hunt 2 more times.  I hate animals!

    Walk over to the first COP, and circle up again.

    COP #2:  Balance Movements

    10x Low Slow Single Leg Squats (R)
    10x Low Slow Single Leg Squats (L)
    10x Slow Single Leg Tabletops (R)
    10x Slow Single Leg Tabletops (L)

    EMOM #2:  Exactly 6MOM  – 6 minutes

    10x Hello Dolly
    10x Flutterkicks
    10x LBCs
    10x Putins
    For a total of 240 ab exercises.

    Mosey back to the flag, where we held the COT.  Thanks for letting me lead.

    Moleskin

    Tclaps to the 4 for finishing the half marathon.  Great day for a 13.1 mile run, and we had some personal best at the race as well.  Must be all the beatdowns from the F3NOLA Pax… speaking of which, go sign up to Q if you haven’t already!

    Tclaps to Amnesty and Jingle Vader doing a 7 mile ruck after the Spooktacular.  You guys have no limits!

  • 610 Stomp #62

    4 610 stomp vets gathered around the flag and wondered who was Qing the most difficult AO in all of F3 land.

    Rudy and Tool took off to run the original route along the bayou.
    JV and Amnesty left to ruck a shorter route.

    No disclaimer was said. whoops.

    At least that’s how YHC assumed it went down.

    YHC arrived fashionably late and jumped in with the runners for one last run before the Jazz half this Saturday.

    Runners ran about 4.5 miles, no stopping, no burpees.
    JV rucked to Cabrini and back while Amnesty walked (ruckless) besides him.

    COT- count off, nameorama, announcements, intentions, prayer.

    Thanks for letting me lead, especially after being 3 minutes late!

  • Hitting the Wall

    We started out 6 strong – 3 ruckers and 3 non-ruckers.  Welcome back to kotter Rebel-ette.  As we moseyed to the Foundry passing the ruck on the minute, we were joined by a Carolina Conferencer, Thriller.  As we approached the Foundry the gloom gave way to a Trumpian like wall built to keep us out of the Festival Grounds.  Unfortunately the Foundry is considered part of the Festival Grounds.  I’m not sure I’ve ever considered work at the Foundry all that festive.  Maybe, I am approaching it wrong.  Anyway, the border patrol was not letting us in, so change of plans.  We headed back to our humble La Forja.  We took the long way as the Q wasn’t paying close attention.  So it may not be the big nice Foundry with the cushy rubber matting on the other side of the Wall, but it gets the job done.

    The Thang

    We stayed pretty true to the GoRuck workout for today, some core work for the first half, and upper body for the second half.

    4 sets of:

    • Squats AMRAP in 1 minute.  Ruck it if you got it
    • Flutter Kick IC x 25.  Ruckers with their ruck on stomach
    • Lunges AMRAP in 1 minute.  Ruck it if you got it
    • Big Boi Sit-ups AMRAP in 1 minute.

    Then 3 sets of:

    • High Plank aka Forward Leaning Rest x 45s. (like Tool, I’m not sure what is restful about this).
    • Pole Dance, Body Row, Bernie Sanders (rotate each set) x 45s
    • Dips x 45s…..last set was AMRAP to fatigue

    Mosey back to the flag, where we gathered to pray for: Children with Down’s Syndrome, Brady, Cowbell’s Grandmother, and those fighting addiction, specifically Shorty and his Fartsack addiction.

  • The foursome fearsome

    4 brave souls arose from the fartsack and came out in the 60 degree weather this morning. 3/4 of the pax were still grumbling about being sore in unexpected places following Turbo’s epic beat down on Saturday.

    The thang:
    Warm-up jog to weird bus station: SSH and IW x 20 IC; Walking quad stretch, walking hammie stretch, and lunge walk with torso twist

    Dippy Birds x 10 IC B sides
    Single Leg squats x 10 IC B sides

    Suicides in parking lot 25 and 50 yds x 5

    Back to bus stop:
    Bulgarian Split squats x 10 IC R
    Irkins x 10 IC
    Bulgarian Split squats x 10 IC L
    Irkins x 10 IC
    Bulgarian Split squats x 10 IC R
    Hip slappers x 10 IC
    Bulgarian Split squats x 10 IC L
    Hip slappers x 10 IC

    Mosey to Stairs:
    Bounding up steps skip every other step
    alternate with
    quick steps up
    as many reps as you can x 5 minutes and according to YHC’s fit bit it was 12 flights

    mosey to field for leap frog plank sprints exercises thing in which P1 assumes plank position while P2 sprints across field leap frog each other x 5 reps

    COM:

    Nolan Ryans x 10 IC B sides
    Table top bridges x 10 IC B sides
    Wife Pleasers x 10 IC
    Flutter x 10 IC, Dolly x 10 IC, hold 6″ x 40 counts

    COT: prayers, Sea Bass is Q next tuesday; EiEi is in the 40 club and is in the market for a red Mazda Miata. He is also Q for saturday, show up 15-20 min early to get a quick run in prepping for the tough mudder this spring.

  • DS Awareness Workout

    Four (and a half) Rock City die-hards posted at Pontiff this am to better our bodies and minds.  Light showing….rumor had it some of the regulars opted for the pillow fight at the Skinny.  Rudy wanted to get some miles in for the Jazz half so he beat the PAX out there and was on lap two when we arrived.  T-claps for the dedication and for meeting us at the COT.  YHC’s plan for the am included accommodations for those that opted to bring rucks, which wound up being JV and Amnesty.  After the disclaimer, we were off to the usual warmup area for:

    SSH IC x21

    Windmills IC x21

    Arm Circles IC X21 (7 forward, 7 backward, 7 chinook)

    Crab Cakes IC x21

    Re-position against the fence to hold a people’s chair position for a few minutes while YHC filled the PAX in on the significance of the 21 count warmup.  You see, October is Down Syndrome Awareness Month which happens to be near and dear to YHC since my son, Brady, was born with DS.  YHC proceeded to inform the PAX about the specifics of Trisomy 21 (aka Down Syndrome) and how it impacts individuals born with the genetic disorder.  (The complete rundown is at the bottom of this backblast)

    Meandered to the pull up bars to pair up for 21 pull ups each, with partner assist if needed.  Some split it up in two quick rounds.  After cranking these out, head to the track for a metabolic circuit that was the suggested workout in the Go-ruck training schedule some guys have been following.  Here’s how it went:

    Got heart rate up with Burpees x21 OYO

    Four laps on the track, stopping at each 100 Meter interval for:

    Merkins x21, Lunges x21, Bench Dips x21, Squats x21

    For those from Arkansas, that’s 1 mile of running and 84 of each exercise.  T-claps to the ruckers for the very brisk, mosey-like ruck and making all four laps.  You guys looked whipped.

    Just enough time to hit the pull up bars for 21 more reps w/assist if needed.  T-claps to those who kept their ruck on.  Mosey back to the flag.

    COT included announcements about the upcoming races along with prayer intentions for those in Haiti, flood victims, Mason, Brady, and others.  YHC informed the PAX that he recently learned (thanks to Google) that St. Robert Bellarmine is The Patron Saint of Individuals with Down Syndrome.  YHC read off The Prayer for DS (abbreviated version):
    O Holy St. Robert Bellarmine, we pray for your loving intercession for the needs of those with Down syndrome.May you be at the side of every mother with child, that she will have the faith to overcome worldly thoughts and fears that could distract her from recognizing the precious gift of life growing within her.May you be at the side of the parents, families, friends, teachers, and caregivers that they will have the grace to know the Lord’s merciful hand is guiding them through life’s joys and struggles. May they place their hope and complete trust in Jesus.

    Thanks for letting me lead and convey Down Syndrome awareness in the community.

    Tool

     

    P.S. – The DSAGNO Buddy Walk is this Saturday for 11am at Zephyr Stadium.  Family friendly, lots of good food, live musics, and more.  http://dsagno.org/feature/buddywalk2016/

    P.P.S. – This is the quick rundown of what YHC read during the People’s Chair:

    October is Down Syndrome Awareness Month.  It gives a chance to not only spread awareness, but celebrate people with Down syndrome and make the community aware of their abilities and accomplishments.  “It’s not about celebrating disabilities, it’s about celebrating abilities.” 

     What are trisomies?

    If a child is born with three #21 chromosomes, rather than the usual pair, then the child would be said to have “trisomy 21.” Trisomy 21 is also known as Down syndrome

    What is Down syndrome?

    Down syndrome is a genetic disorder that involves birth defects, intellectual disabilities, and characteristic facial features. It often involves heart defects, visual and hearing impairments, and other health problems. The severity of all of these problems varies greatly among affected individuals. Down syndrome is one of the most common genetic birth defects, affecting approximately one in about 800 babies. In this country, around 250,000 individuals have Down syndrome. Life expectancy among adults with Down syndrome is about 60 years, though average lifespan varies.

    There is no cure for Down syndrome. Doctors are not certain how to prevent the chromosomal error that causes Down syndrome. To date, there is no reason to believe that a parent could have done anything to cause or prevent the birth of a baby with Down syndrome.

  • Glum

    I’m glad I was Q today because I would have almost certainly fartsacked this morning and would have been none better for it.  In a age ignoring move I packed a parent’s group kickball tourney (lost in the finals) and a Jason Isbell concert all into my Sunday which had me both mentally and physically beat.  86 joined me at the concert and was committed to posting so even extra incentive for being there and ready to lead- or at least be the guy that dictates and does the counting.  After a disclaimer along these same lines YHC and 13 other brave souls were off.

    The Thang:

    Mosey onto the golf course for a little warm up under the stars.  It is really straight up nighttime at 530 in the morning these days and the open space of the golf course, fog over the ponds, and starry night made for picturesque gloom.

    • SSH x 25
    • Smurf Jack x 25
    • Plank Jack x 25
    • Arm circles x 20 forward and then x 20 backward

    Mosey back to the track for our first bit of running, Indian style, to the pull up bars.  A noted weakness of YHC I wanted to start off with pull ups. We paired off and set a goal of 10 pull ups with assistance if needed.  Nice job to my partner Bartman for doing your 10 unassisted and then gamely assisting all 10 of mine!  The rest of the pax did sets of squats while not on the pull up bars.

    Indian run for a quarter mile to some soft grass for some Mary.  On the way Seaman pointed out an owl hooting in the trees above and Bartman and others saw a shooting star just to keep the nocturnal theme in mind.

    • Russian twists x 20
    • Wife pleasers x 20
    • Super Man x 4 sets of 15s
    • LBC x 25

    POW run (arms over your heads) to the benches.  I think we may have looked spooky to the oncoming joggers or maybe just really ridiculous but either way it’s painful way to run. At the benches:

    • Right leg step ups x 20
    • Decline merkins x 20
    • Left leg step ups x 20

    Indian Run once again for a quarter mile to a clearing. Time was running thin so we stepped up the pace.

    • Progressive circle of merkins holding plank in between sets.  Completed 7 sets.

    Indian run until we lost a six and did a bit of plank.  Once regrouped we did a jog/sprint at alternating intervals at your own pace back to the flag.

    Count off, nameorama, and announcements.  Jazz 1/2 marathon is this weekend which includes time on our well known running path used today.  Best of luck to all those who do the race on Saturday.  Ball of Man for some prayer in which YHC thanked the Lord for our fellowship and accountability as well as prayed for guidance in helping us to be leaders yet servants (at least that is what I was trying to say!)  Have a great week.

     

     

     

  • Can the H8! be Conquered?

    Okwata continues to thrive.  We showed up 10 strong on a more humid than hoped for October morning for an Okwata inspired fitness test.  The warm-up today consisted of a mosey to the foot of Canal.

    The Thang

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP and then moseyed back to the flag.

    Moleskin

    • No one conquered it today.  Bubba was about 20 seconds from victory.  He apparently almost splashed on the backside of lap 8, which would have been an epic way to kick off the inagural H8!.
    • Post your number of laps in the comments if you want a record of your accomplishment.  Half laps count.
    • Better luck to us all next time.

  • 610 Stomp #61

    Luckily YHC went out the plan for my Q on #groupme the night before.  Ruck if you are a rucker and run if not.  As I rolled in hot, the group was already headed out – 3 runners and 2 ruckers (plus me).

    The Thang

    Amnesty, Cowbell, and I got in 2.75 miles of rucking, at a 15:45 pace.  We met the runners at the end and sealed the deal with 10 burpees.

    Moleskin

    • 15 minute pace is pretty fast when you are rucking.

  • Ruckers and Rudy

    Sorry for the late Backblast for all those involved.  4 men met in the 0530 gloom as Rudy, who had been there since 0500, literally ran circles around us.

    The Thang

    No time to warm-up.  The four of us headed out with three rucks to the south playground.  The workout consisted of 5 sets of the the following: 5 pull-ups,  20 squats con ruck, 15 merkins, 10 lunges con ruck.   We followed that up with a 2 mile run.

    Moleskin

    • T-claps to Rudy for his distance work.  He’s getting faster and faster.  He joined us for the COT after about 9 miles.

  • Orion’s Belt at Wolfpack Mtn

    14 Pax for our best weather of the year!

    I knew we would be star-gazing with the Orionid meteor shower this AM. The full moon and lights at the top of Wolfpack MTN didn’t help us.

    We took a quick run across the street for a COP in front of Tulane.
    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 25, Plank Walks x 20

    Mosey’d to the base of Wolfpack Mtn then up the stairs taking 2 or 3 stairs at a time. Once we got to the top we laid on our backs for Mary while it was still dark enough to enjoy the Meteor show. The full moon was a little too bright as were the parking lights at the top of Wolfpack Mtn.

    Mary: LBC x 20, **we got our first shooting star in the first set! LBT x 20, Dying Cockroach x 20, Wife Pleasers with one leg x 20, Russian Twists x 20

    Then we set up for a few one story laps. Separate with partners.
    Lap 1
    Partner 1: Down the stairs one floor – backwards run up the ramp, sprint to PAX
    Partner 2: Nolan Ryan Pushups (then switch)
    Lap 2
    P1: backwards lunge up the ramp, sprint to PAX
    P2: side lunge
    Lap 3
    p1: bear crawl up the ramp
    p2: shoulder taps
    Lap 4
    p1: Full sprint up ramp
    p2: peter parkers

    Then we COP’d for a few more chances to see Orionid Meteor shower
    Hello dolly x 20, Scissor dolly x 20, Side crunch x 20/right, Side crunch x 20/left

    Then downstairs to the bench alley.
    Here we did Dips x 20, Power Ups x 20 right, Power Ups x 20 left

    Then we mosey’d back to the flag for the COT.
    Tclaps to Liberace who splashed merlot last workout but was back and ready to get to work on Friday.

    Great weather – sorry we only got one meteor sighting but tclaps to Gspot for confirming my spotting!