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  • 610 Stomp #20

    Five men gathered around the virtual shovel-flag as Shorty walked up with the real one. After a little mumble chatter about concerns of frostbite, we were off. Really? Frostbite??? As usual, Shorty and Side Effects were the fast group and were a blur. Rudy, Jingle Vader, Griswold and YHC followed in trace. Shorty and Side Effects over achieved and ran all the way to Tulane Ave, past the 4.5 mile turnaround at Banks St. The group survived with all extremities in tact before “frostbite” could kick in…. To celebrate a fine run by all, we did 10 burpees. Countoff, Namerama, announcements, shoutouts and a prayer from Side Effects (TClaps).

  • Lynchpin’s visit

    First of all Amnesty and I teamed up take Mr Awesome’s Q because he is out of town.  or got a better offer.

    We had a guest in town from Charlotte/Metro.  Nice to meet you and thanks for joining us!

    12 PAX posted in a very gloomy, gloom.  46 degrees and windy and pretty wet – to keep us sufficiently cold for the AM.

    We started at 630 with a jog to the great lawn for a quick warm up COP.

    SSH x 25, Imp Walkers x 25, Mountain Climbers x 25, and Slow Squats x 25

    Then we took a long mosey/run over to the track to begin our new year Dirty MacDeuce.

    Merks x 12, Squat Jumps x 12, Peter Parkers x 12, Hip Dips left x 12

    Then we ran a lap – plank and wait

    Diamond Merks x 12, Lunges x 12, Parker Peters x 12, Hip Dips right x 12

    Then we ran a lap – plank and wait

    Staggered left Merks x 12, regular squats x 12, lbc x 12, russian twist  x 12

    Then we ran a lap – plank and wait

    Staggered right merks x 12, monkey humps x 12, pickle pounders x 12, wife pleasers x 12

    Then we ran a lap – plank and wait

    **As we ran our laps some tomatoes were working speed work – they were running fast, very fast.  I want that in my next Q on Saturday.

    Some mumble chatter when we got muddy to do our LBCs and pickle pounders.   Someone commented about Nip Tucks long strides with jealousy.  Was that you SFX?

    Hand off to Amnesty who led us over to the Foundry.

    One group did BLIMPS while the other group did Pull Ups x 10, Rows x 10, Monkey Bars and Dips x 10.  #thefoundry

    Then Amnesty led us to the Art Museum for some People’s Chair.  1 Min “rest” then 10 count then back to the wall for some more “rest”

    Mosey over to the front of the Museum for 6MOM.

    Hello Dolly x 40, Flutter x 30, and Mike Tyson punches x 25

    Then we mosey’d back to the FLAG for our BALL OF MAN/COT.

    Prayers for a great year in 2016 with renewed focus and energy on getting better!

    Tclaps to Lynchpin for joining us for the workout and coffeeteria.

    Tclaps to Crab Legs who joined us for his first coffeeteria.

    Tclaps to Amnesty for stepping up to take the lead for Mr Awesome today.

     

  • 2 Dawgs and a handsome Dan (?)

    Well at least 3 dudes woke up in the gloom to start off 2016 F3 style.

    I pulled up to the AO and I saw Jingle Vader waiting in his car.  I thought to myself…well I guess we are going to do this.  48 degrees, and very rainy.  We had to get rid of the ducks taking over the area where we plant the flag.

    Mulligan kept his promise and showed up ready to roll – at 530.

    I gave the disclaimer, still brushing the firework dust off my face from a 2am landing in the sack.  I knew this 1st day of 2016 there were 2 victories, one in showing up and the other in the pain that was about to happen.

    We ran straight to the parking garage.  For our first COP.  Warm up.

    SSH x 25, Imp Walkers x 25, Monkey Humpers x 15, Lunge Jumps x 15, Peter Parkers x 15, Side Lunges x 15.

    Then we went to the stairwell and bear crawled to the 6th floor.  Future note to self – the bear crawl upstairs doesn’t hurt as bad as regular bear crawl or climbing multiple steps at the same time.

    At the 6th floor – we showed up and did some Merkins around the clock with the parking concrete stoppers.  Inclined merks x 12,(12 oclock) regular merks x 12,(3 oclock) and declined merks x 12 (6 oclock)

    From there we did BLIMPS (As many reps as possible) while one of the three ran a lap – down the stairs, and across to the other stairwell, and then back.  We did 2 laps each.   In the BLIMP section I think we each burned through 4 sets of BLIMPS.

    Then we ran down to the 4th floor.  On the fourth floor we circled up for some Mary.

    LBC x 25, Parker Peters x 20, Mountain Climbers x 20, and Hip Dips x 10 each side.

    From there we ran down to the 3rd floor.  Here we did a plank o rama.  For the plank o rama.  We planked for 5 minutes.

    Not a lot of mumble chatter –we just did our thing — reflected on how amazing we are for being out in the cold/rain.

    We mosey’d down the stairs and back to the flag.  We did a quick 3 man COT and making the ducks get away from the flag.  After the workout I took a warm shower and slipped back in to bed like none of this ever happened.  Happy New Year!

  • Three Men in a Tub

    While most of you were fartsacking, a few brave men–let’s call them the Butcher, the Baker and the Candlestick Maker–were ready to set sail amidst a few (as in bucketloads of) rain drops for the last downPAINment of the year.
    We started off with a mosey to a deadend by the golf club house because the Q couldn’t see through his glasses (it’s hell growing old). So after the detour, we headed off to the Bandstand for

    The Thang

    COP IC: SSHx30, Don Quixotex30, Imp Walkerx30
    Hop down to the steps for dips ICx30
    Mosey through the puddles to the mini foundry for two sets OYO of 25 inverted row, 25 derkins and 25 incline merkins.
    Mosey round the park to a clearing in the puddles amidst the ducks for a Circle of Mary IC: Peter Parkers x30, LBCs x30, Flutter Kicks x30, Parker Peters x30, Russian Twists x21, Box Cutters x21. [Maybe also something else the Q can’t recall from his waterlogged state.]
    Mosey back to the steps by the Bandstand for some ledge work IC: 20 right leg step ups (Tatum Channings?), 20 low slow dips, 20 left leg step ups (Channing Tatums??), 20 more derkins.
    Slow mosey to the lampposts for a few animal imitations: bear crawl from the first set of lamps to the second, inch worm to the third set, and backwards crab walk to the fourth.
    Mosey back to the flag (yes, a real flag) for nameorama, announcements, shoutouts (including for Splash’s trip to Vegas and JV’s partner’s dying mom) and a short prayer of thanksgiving.

  • Triumvirate

    A small but patient PAX led JV in his first 610 Stomp Q down to Banks Street and back: a bit slower than usual, but better for mubblechatter. No burpees en route or sprints a la Side Effects (except a short sprint at the end), just two moseys around Canal and at Orleans on the road home. The glorious weather deserved a simple end with 10 obligatory burpees.

  • The Day After

    Seven men gathered around the Virtual Shovel Flag when Bubba drives by and yells that he forgot his shoes…. So, seven men stepped off hoping Bubba will catch up. We moseyed to the front of NOMA (New Orleans Museum of Art) for first COP:
    -SSH x 30 IC
    -IW x 30 IC
    -J-Lo’s x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -Peter Parker Push ups x 10 IC
    Let’s mosey…to the Foundry (outdoor gym behind Christian Brothers School). The PAX line up in the plank and follow the leader…
    -Pull ups x 10 or AMRAP
    -Dips x 10 or AMRAP
    -Rows x 10 or AMRAP
    -Traverse the Monkey Bars
    -Run across the field to that red thing (a sign) and do 10 Burpees
    -Run back and Rinse and Repeat (as I got back to the Foundry, Bubba was hitting the Monkey Bars…glad you made it brother).
    -Do a third round through the Foundry and let’s mosey…to the outdoor track for some 1000m of Hades. Sprint 400m, walk 100m, sprint 200m, walk 100m, sprint 100m, walk 100m. After a quick water stop, let’s mosey to the Great Lawn for some Mary.
    -LBC x 20 IC
    -Hello Dollys x 20 IC
    -Wife Pleasers x 20 IC (strictly no contact)
    -Flutter Kicks x 20 IC
    -Floyd Mayweathers x 20 IC
    Times up…head back to VSF (Virtual Shovel Flag)

    Countoff, namerama, announcements, shout outs, prayers and the coffeteria….

  • 12 Yats of Christmas

    Too hot and too humid for December – for Christmas Eve.  Pushing 75 degrees.

    Today on a Thursday we moved our Friday workout…so that we could get one last one in before the holiday.

    I need to figure out how to plant the shovel flag in concrete – because no one “meets” at the flag anymore.   I finally got to meet Crab Legs, we got a surprise drop in from Side Effects and Rudy summit-ed Wolfpack Mountain for the first time.   It was a nice treat to see Side Effects stretching as he waited for the PAX on my way in!

    At 530am we rolled out for a holiday downPAINment on Wolfpack Mtn.

    I decided to dismiss all of the warmup stuff and ran us right to the top of Wolfpack Mountain.

    We did a quick starter up top and wondered if the lightening was heat lightening in December.

    SSH x 25, Imp Walker x 26, LBC x 24, Good Mornings x 20 and Monkey Humpers x 15

    After that – we did a stairway journey – one lap.  (1.5)

    Then we settled in for the 12 days of Christmas.  Or in NOLA I guess it would be the 12 yats of Christmas.   January 6th is technically the 12th day of Christmas so this is kind of backwards but whatever – I just wanted something seasonal.

    1st day – burpees   (1 x 12 = 12)

    2nd day – two lunge jumps per leg (2 x 11 = 22 but really 4 x 11= 44)

    3rd day – Squat jumps (3 x 10 = 30)

    At this point we ran a lap up and down the stairwell making sure to take deep lunges on the way up (2.5)   Right before we settled in for day 4 I was stung by a bee.  i used to be allergic, know I know that as an adult I’m not allergic.  Yeah!

    4th day – Plank Jack push ups (4 x 9 = 36)

    5th day – Burpees (5 x 8 = 40)

    6th day – Merkins (6 x 7 = 42)

    7th day – Jack knifes ( 7 x 6 = 42)

    8th day – Mtn Climbers (8 x 5 = 40  both knees = 1 turn )

    9th day – Dying Cockroaches (9 x 4 = 36 – both feet = 1 turn)

    At this point we tried to survive our 3 and a half stairway lap.  (3.5)

    10th day – Hip Dips (5 each side, 10 x 3 = 30)

    11th day – Russian Twist (11 x 2 = 22)  Here Side Effects was asking for day 12 off since it is only Christmas Eve tonight!  nah!…and for the end I really wanted to give everyone a break but I would have felt like a giant wuss if we didn’t finish with what I planned.  so we did 12 burpees on day 12.

    12th day –  burpees.  I was thinking mat jumps or ski jumps as a modify but I just pushed us to finish.  That gives us 64 burpees today boys.

    That was it – it was 6:18 at that point so we did a quick mosey back to the flag.  (That makes 4 laps)

    That either ties Hawg or we beat the record.  I can’t remember.

    COT:  We prayed a prayer of Gratitude for all of our blessings.  We did the ball of man.  We all will strive to better men in every aspect of our lives but for the next two days we will be grateful and be present with our loved ones and friends.

    Thanks for a fun Q – my last of 2015!

    Tclaps to Side Effects for pushing me harder today up that stairwell

    Prayers of safety (and fun!) for Douille and his gang as they go off to Paris

    Prayers of safety for all of the PAX to have Safe Travels.

    Prayers to our sick/hurting PAX to get well soon.  Thinking of you Jingle Vader, Roots, Billboard.

    Finally Rudy, Amnesty and I enjoyed some coffeeteria at PJS on Magazine.  A coffeeteria that was inspired by Shorty who fartsacked on us!

    Merry Christmas F3 NOLA!

     

     

     

  • Merry Christmas Ya Filthy Animals!!

    “It’s easier to go down a hill than up, but the view is best from the top.” – Arnold Bennett

    The gloom was truly dingy with the rain that we have been getting all week, but Nine merry men and YHC wanted to get a downPAINment in before the holidays. I gave the disclaimer, and we were off:

    Salute the Flag Warmup:

    • 20 x SSH
    • 10 x Good Mornings
    • 10 x Windmills
    • Slaughter Starter (15 x Burpees OYO)

    Mosey towards the lamppost by the track.

    Animal Parade to the other side, each lamppost switch the following exercises:

    • Frog Jumps
    • Bearcrawls (forward)
    • Spiderman Walk
    • Jameis Winston (f.k.a. Crab Walk)

    Merry Christmas ya filthy animals!  Mosey over to the bandstand and circle up on top.

    Wave of Merkins:

    • Pax gets into plank position, and Q does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the Q, who then performs 2 merkins, repeat all the way up to 10. Stay in plank position the entire time.

    This definitely sucked, but not doing this would have sucked more… Great job by the Pax to push thru this one.  Once complete, mosey to the lamppost by the road and line up.

    Suicide Ladder with Jump Lunges:

    • Start with 5 jump lunges, then the Pax runs to the first lamppost and back to complete 6 more jump lunges, then runs to the second lamppost…keep increasing jump lunges until completion (5 lamppost in total).

    Plank up for the six, and then mosey back to the bandstand and circle up on top for some Mary.

    6MOM – IC:

    • 20 x Flutter Kicks
    • 20 x Hello Dolly w/ Leg Lifts
    • 20 x LBC’s
    • 19 x Wife Pleasers (please, no eye contact)… Saved a rep for the holidays, you may need it
    • 20 x Peter Parkers

    Mosey back to the lamppost for some Tchoupitoulas Choo-Choo:

    • The twisted sister of the Indian Run. Pax start in single file line. First Pax drops to low plank, second Pax jumps over first Pax runs 5 yards and gets in low plank. Third Pax jumps over both Pax runs 5 yards and gets in low plank. After all Pax have gone, the first Pax jumps over all the Pax and returns to low plank. This is continued until the destination is reached.

    At about halfway down the lamppost, YHC halted the work, and decided to mosey back over to the ledge behind the bandstand for the following IC:

    • 20 x LLSU
    • 20 x Dips
    • 20 x RLSU

    The Pax needed a rest, so I let them sit in People’s Chair on the bandstand for a minute, then we climbed up on top again for some sun salutations.

    • Round One: Sun Salutation
    • Round Two: Sun Salutation – Runner’s Pose (Right) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.
    • Round Three: Runner’s Pose (Left) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.

    Mosey thru the lamppost to the track and planked up in an unorganized, disheveled fashion on the track by the new pullup rack.  Two Pax get out of plank and perform AMRAP pullups, and return to the planking chaos. Amnesty went last, and put on a clinic for the Pax on how to perform pullups.

    Finally, it was 615am. We quick moseyed back to the flag and finished with the Name-O-Rama, Shout-Outs, & Prayer.

    Remember: no workout Christmas morning.. it has been pushed up to Thursday at the usual Friday AO – 530AM Wolfpack Mtn Audubon at St Charles.

  • 610 Stomp #18 – Remix

    Outlined against a black-rainy December sky, the Four Horsemen rode again.  In dramatic lore they are known as Jingle Vader, Rudy, Tool, and Side Effects. These are only aliases, but their real names shall not be mentioned here. They formed the crest of the New Orleans F3 nation before which every bystander must step aside.

    The New Orleans F3 nation can’t be snared. It may be surrounded, but somewhere it breaks through to keep on going. When the PAX starts from Roosevelt Mall, where the candle lights still gleam through the City Park Live Oaks, those in the way must take cover at top speed.

    All apologizes to Grantland Rice, but I thought Rudy would get a kick out of it.

    The Thang:

    The PAX took to the Bayou St. John route. For those up for some real fun, they cycled between running six minutes, running a 30 second pick-up, walking for 30 seconds, and back to running for six minutes.

    Shout Outs:

    Those traveling over the holidays

  • Boss Kean’s Ten Merry Men

    Cool Hand Luke (1967)
    Boss Paul: That ditch is Boss Kean’s ditch. And I told him that dirt in it’s your dirt. What’s your dirt doin’ in his ditch?
    Luke: I don’t know, Boss.
    Boss Paul: You better get in there and get it out, boy.

    A train is parked and blocking the crossing to the AO.  As Tool and I park to trek it in, Rudy pulls up and joins us.  We had to hike it in over the tracks coming into the park by the drainage station (the normal first COP site).  Hawg brought the S/F, I gave the Disclaimer and seven of us were off.  First COP:
    -SSH x 30 IC
    -IW x 30 IC
    Oh! Looky here, Shorty, Hotty Totty and Cowbell rolling in hot…
    -J-Lo’s x 20 IC
    -Arm Circle’s x 20 IC (10 each way)
    -Peter Parker’s x 20 IC
    Grab a friend and make it big cuz we ain’t running much…a short mosey to a nice, dry grassy area. We were blessed with low humidity this morning before all the rain.
    -Squat/Press x 20 IC (con rocca)
    -Rock Rows x 30 IC
    -Rock Curls x 20 IC
    -Squat/Press x 20 IC
    Let’s mosey to Boss Kean’s Rock Pile: pile up the rocks and line up. IC first man picks up a rock from his left and places it at his right, the next man does the same and so on until the pile is moved to the last man…then move it back. Wait! Boss Kean changed his mind and wants it moved again…and then back….. TClaps to Hawg for bringing Gilbraltar….good times. The PAX worked so hard on the rock pile that they needed a break. Let’s have a seat….with some People’s Chair. Line up on the wall with your rocks and take a break. But wait! We’re here to work…Rock Presses from the seated position x 20 IC. Quick break and back in the chair. But this is too easy, Rock Curls x 20 IC. Repeat these two exercises two more times. After much mumblechatter, and a short break, let’s mosey to the grassy area for some Mary.
    -LBC x 20 IC
    -Hello Dolly’s x 20 IC
    -Russian Twists x 20 IC
    -Wife Pleasers x 20 IC (No Eye Contact Allowed)
    While the PAX started Bench Press with Rocks, two PAX ran to outdoor gym to do 10 pullups. As they started to run back, two more headed over…and so on until all did 10. The PAX rotated between Superman/Boat and Rock Bench Press. Great work today, say goodbye to your lil friend…and return him to his friends.