Eight men of the F3 Nola PAX can now have that extra slice of king cake this week. Why, you ask? Cause we “pushed it real good” this morning during our usual Tuesday running workout. YHC was on the lineup to lead and wanted to encourage the PAX to kick things up a notch from what can otherwise be an easy workout to slack on. Before takeoff, YHC informed the PAX we’d run the usual Bayou St. John route and asked for three things:
Make a mental note of where you anticipated turning around.
Take that spot and add 2,3, or 4 blocks to it in an effort to push yourself more than you normally would.
Quick pre-run warmup of 6 burpess cause we need something to tie the “610 Stomp” name to our Tuesday workout (a hint was given that the other 10 would be called for post-run)
We were off in a mosey greeted by cool and crisp air perfect for running. The PAX staggered a bit and met at the end. Sweat was prevalent so we must have done something right. Sealed the deal with 10 Burpees.
T-Claps to Kimchi who ran 5 miles this am which is his all time distance record. It was good chatting with you while running. T-claps to the other PAX for pushing hard.
COT included some long winded Amnesty-like announcements from YHC and others followed by a prayer.
My weekly visit with my F3 Nation men was chilly, but we got started with a quick TABATA of 8 warmup drills (25 seconds each) JOG IN PLACE, BURPEES,HIGH KNEES,PUSH UPS, MOUNTAIN CLIMBERS, FROG LEAPS, LUNGES, AND FINISHED WITH CRAB CAKES
Then we grabbed our favorite rock and hit the fields:
Exercise Regimen included: broke up in 2 groups, put around 30 yards between us – with our rock started reciting our ABC’s (15 reps of the following: “A”b crunches, “B”ench Press, “C”urls, “D”ead Lifts, “E”xtensions, “F”lys(triceps),”G”ood Mornings, “H”anibal Squats, RUNNNING 30 yards between each rep. Having so much time left, repeated with 20 reps.
We finished up with a Rotisserie Chicken (Cajun term for “rolling planks”)
14 Pax for G-Spot’s spontaneous Q. He realized at 525AM that he was the Q. Thanks Douille.
We had a long mosey to the Levee and the Fly.
We did 11’s. Burpees at the top, Squats at the bottom.
Moseyed to the birdwatcher. We all wondered if El Wire and GSpot had conspired to make the Human Centipede happen again in front of the ladies but we were spared the humiliation.
We partnered up. 1 did a lap around the neutral ground. The other did an exercise under the gaze of John James Audubon.
Rd 1: Box Jumps (Don’t pull a Bongo)
Rd 2: Dips aka Freak Nasty
Rd 3: Inclined Merks
Then we moseyed over the big field.
We circled up and did a quick ab workout to 10. All 14 guys.
Gspot – 10 imp walkers (First Q’d exercise in cadence)
Seaman – Imp walker squats
Saban – Parker Peters
RY – Peter Parkers
Harm – Big Boy Situps
Nip Tuck – Mtn Climbers
Bartman – Siberian Twists
El Wire – Freddie Mecury
Landing Strip – Mission impossible
86- Shoulder Taps
Roots – Plank walk
Brown Bag – Smurf Jacks
Mulligan – Dying Roach
Quick Draw – Crazy Shawn T lateral bear crawl with a jump (and growl)
** The ladies had to love that one
Back the flag with 5 min to spare so we went to Oak Alley.
IN the ALLLEY we…
backwards run to a light, then turn and sprint to finish. We changed light posts each time — we ran the alley 4 times.
Back to the flag COT.
Excellent prayer by G-spot to get the week started and to be thinking of others and how can we make their life better.
Another Saturday in the park. 18 PAX posted for a beatdown and I was determined to minimize the mumblechatter and get to work with quick transitions.
Disclaimer than we moseyed to the Great Lawn.
No time for chatter – straight into SSH x 20, IMp Walker Squats x 20, Cross Fit Merks x 20, Mtn Climbers x 20, Lateral Lunges x 20, Hillbillies x 20…For Hawg.
Then long mosey to the Track.
I like to make the guys to the Dirty MacDeuce. Its my jam. I also think it is a good workout – so I try to remind everyone that the Deuce is always an option.
Round 1: Crab Toe Touch, Staggered Merks, Peter Parkers, Slow Squat
Lap
Round 2: Crab Toe Touch, Staggered Merks, Parker Peters, Squat Jumps,
Lap
Round 3: Crab Toe Touch, Shoulder Taps, Plank Jacks, Reg Squats
Lap
Round 4: Crab Toe Touch, Punch Merks (guys from Metairie whined about who punches like that – classic Metairie), Plank Walk, Monkey Humps
Lap
Finish that Final Lap and run over to the Football Field.
We had time for some Tyson. Run to the 50 yrd line and do an exercise, then the goal line, then back to the 50, then finish at the goal line where we started. That gives us 4 stations.
Rd 1: 15 Dying Roaches, each leg is 1. 30 per station for a total of 120 (Line jumps to wait for the 6)
Rd 2: I stupidly gave control to Bogey who did 20 Monkey Humps in cadence for a total of 40 Humps per station. 160. (LBCs to wait for the 6)
Rd 3: I gave control to Mulligan who gave us 15 Mtn Climbers per station for a total of 60.
We ran out of time here and started our way back to the FLAG.
Thanks for giving me the privilege of leading. Thanks for getting me out of the sack on this fine Saturday AM.
If you’re Douille: 5 Michelob Ultras, If you’re 86: 2 Rectify Coffee Porters (hint hint Brown Bag), If you’re Sea Man: 2.5 Green Apple Smirnoff Ices. The rest of you earned 4 Bud Lights. (Data courtesy of my first Q with a fit bit)
A fast paced workout with the Tough Mudder in mind was what I planned for the Pax today. The fact I rolled up at 529 and had to run to the flag set the stage for the workout. Disclaimer and off we go.
Mosey down St Charles and back up to the Loyola front lawn. Circle up for a warm up:
SSH IC X 30
Imperial Walker IC X 31
Plank Position for: Plank Jack X 20, Peter Parker X 20, Mountain Climber X 20 with no break and the first mumble chatter
Quick mosey through Loyola campus to the ROTC pull up bars. Divide in to four groups for:
Pull Ups X 5 and then spot your partner for 5, this is the count
Box jumps
Plank
Bobby Hurley’s
Repeat
Quick mosey back to Wolf Pack Mountain. Before summit push we warm up with some are circles X 20 and reverse X 20.
Now acclimated form two columns for an Indian Run to the summit. Go.
Once up top:
Cool down with 1 minute of elbow plank
On the Six for Dying Cockroach X 20, Real Freddy Mercury’s X 20, Putin X 20
Side plank leg lifts first on right X 10, on left X 10. A move stolen from my wife’s video which apparently others have seen!
Stairs back to the base and mosey over to the benches in the quad.
Left leg power steps X 20
Dips X 20
Right leg power steps X 20
Pain: Derkins X 5 –> Shoulder Taps X 20 –> Derkins X 5 and the most mumble chatter of the day.
Mosey to St Charles and Calhoun for Burpees on the street car tracks. 4 sets of 5 at the cross streets until back to flag. 45min 30s and 500 calories!
Count off to 16, thanks to the visitors both from Metairie and Charlotte. Namorama. COT with intentions for RY’s mom’s recovery, friends and coworkers of Frac Sac and El Wire who were recently diagnosed with cancer. Thanks for a chance to lead!
We worked to shake off the No Burpee Monday stigma to my Q but alas it was not Monday and burpees were on the agenda. Strong cardio was not as we focused on muscle groups. I’m writing this sore from head to toe two days later.
This is how it went:
Edge of Park warm up: Imperial Walker, SSH, Mountain Climber, and Hill Billy’s. Mosey over to the pull up bars to crank out three sets of 10 BURPEES, Pull Ups, Mountain Climbers, and Squats. The 16 strong pax broke down nicely into 4 groups of 4.
We then relocated over to the covered tables for dips, right and left leg step ups, incline mercs and repeated. At the WWI oval we putined, Hello Dollie, LBCed, Dying Cockroached, and LBCed. Short walk over to tree alley for a there and back of two poles of lunge walk alternating with two poles of backward backwards jog.
PAX was 16 strong and Whoop did a great job with the prayer. Until next time….
“The harder you work, the harder it is to surrender” – Anonymous
Finally, the feeling of winter has returned! One thing about the Uptowner is that it is not in view of any parking lots. Due to this, you can find the Pax gathering around the flag in all sorts of ways: Bogey inspecting the Pontiff pump system, Kim Chi standing and waiting at the flag (maybe he sleeps at the AO the night before to ensure he doesn’t miss a beatdown), Hawg appears out of no where, Tool runs up right on time from the running track…..The possibilities are endless! Our Pax of 8 finally gathered around the flag, so let’s start with the:
DISCLAIMER
The Thang
and we Mosey….wait, we never mosey here….nevermind,,, let’s grab some friends, one large rock (aka Gibraltar) and one small rock (aka Cowbell, because duh). Gibraltar should be of size that you can lift about 8ish times and Cowbell should be of size that you can lift about 20ish times. And no, the Pax did not hold up the real Cowbell like Trump held up Hillary:
Anyway, Pax circled back up and we started with Cowbell in hand.
25x Rock Jacks IC
20x Rock Marches IC
20x Rock High Knees IC
Let’s recover with Cowbell.
15x High Shelf (R)
15x High Shelf (L)
Superset 2: Legs x 4 rounds… JV joined us here around round 2
8x Squats (Gibraltar)
12x Jump Squats (Cowbell)
Recover with Cowbell.
20x Kettle Bell Swings
Superset 3: Shoulders x 4 rounds
8x Standing Rock Presses (Gibraltar)
Bear Crawl 15 yds, Jameis Winstons back 15 yds.
Recover with 6MOM:
10x Crunchy Frogs IC (w/ Cowbell)
10x Putins IC (w/ Cowbell)
10x Hip Flexor Curls IC (R)
10x Hip Flexor Curls IC (L)
Superset 4: Legs x 4 rounds
8x Calf Raises (Gibraltar)
5x Single Leg Calf Raises – each side (Gibraltar)
12x Jump Lunges (Cowbell)
Tclaps for Bogey calling out that the Pax needs to work on balance during the single leg calf raises, so we did.
Balance COP:
8x Single Leg Squats (Cowbell) – Right
8x Single Leg Squats (Cowbell) – Left
8x Single Leg Table Tops – Right
8x Single Leg Table Tops – Left
10x Chair-to-Alt Lunge Holds
Drop off friends and circle back up for the COT. Thanks for letting me lead.
Moleskin
RY has the Q tomorrow. Gonna be a good one.
Kim Chi is still perfect in 2017. I believe his total is 23 for 23 as of today. Keep it up man!
The ONLY two real men of F3-NOLA showed at Water World for an aquatic beatdown. We swam freestyle for 500 meters, finned for 200m. Da Parish took it to a whole new level by pulling out the hand paddles to finish the 45 min, while YHC went back to freestyle and breast stroke. EVERY THURSDAY…POOL’S HEATED…
The sea was angry today, my friends – like JV trying to send back turtle soup at Commander’s. I gave the disclaimer and we started to mosey. We got about fifty feet out from the flag and suddenly, the great beast appeared before us. I tell you he was ten stories high if he was a foot. As if sensing our presence, he let out a great bellow. I said, “Easy, big fella!, we are just crossing over to the other side…but we will be back.”
Warm-up – My take on a deconstructed burpee (been watching a lot of Top Chef) All IC: SSH x 31, Low Slow Squats x 20, Mountain Climbers x 30, Don Quixotes x 15, Imperial Walkers x 30 – can you picture it?
Then we finished the warm-up with 15 8-count body builders (IC, but that should go without saying – GRT!)
Well then, as a result of the body builders, a huge tidal wave of adrenaline lifted us, tossed us like a cork, and we found ourselves right on top of the great beast. We moseyed to the other side and partnered up. I found myself face to face with a blow hole.
Marine Biology 1-2-3
I spent last Thursday in an uncomfortably close COT with Da Parish, Amnesty, and their speedos at Hotlantis, so I regrettably missed Fracsac’s NOLA debut of Burp Back Mountain. Triple Shift seemed excited that he would be doing it in back to back weeks.
Round 1: Pax 1 up and down the great beast 3 times always facing the Angry Sea (aka quadraphilia…sort of). Pax 2 does burpees. Flapjack and repeato until team burpee total reaches 100. Both pax continue quadraphilia until the 6 finishes.
Round 2: Pax 1 bear crawls up and down the great beast 1 time (crawl bear down if you need modification). Pax 2 does Abe Lincolns (aka crossfit merkin – no cheating – it’s an honest merkin – see what I did there), Flapjack and repeato until team Abe Lincoln total reaches 200. Both pax continue levee bear crawls until the 6 finishes
Round 3: Pax 1 is back to the same quadraphilia process as round 1. Pax 2 does squats. Flapjack and repeato until team squat total reaches 300. Both pax continue quadraphilia until the 6 finishes.
Unlike the Seinfeld episode, it was not the great beast that had the obstructed breathing… it was the Q.
Running late, so we had to quickly get to Mitch’s Pull-up Pavilion for a half round of Tabata, so I guess it would be a round of Tab? Sounds like a phrase my mom used after her jazzercise class in the 80s – “a round of Tab for everyone”
A round of Tab – Get after it for 20 seconds and then catch yo’ breaf for 10. 4 rounds consisted of 1) Pull-ups or Bernie Sanders – Pax choice 2) Burpees 3) Freak Nasties 4) Mission Impossible
At 6:14 we headed back to the flag, which was laying on the ground as a result of the extra windy conditions (Lucky we weren’t in a GoRuck – GRT!)
It was at that point that the Pax was going wild. They were all over me. It was like Rocky I. Pyro came up to me, threw his arms around me and gave me a bro’ hug. We both had tears streaming down our faces. I never saw anyone so manly. It was at that moment I decided to tell him I was not a personal trainer!
What did he say you ask?
He told me to “Go to hell!” and took an Uber back to the hotel.
COT – YHC recalled the story of Moses at the burning bush. It was there that God let him know that he had been chosen to lead the Israelites out of Egypt. Moses started making excuses as to why he was not the right man for the job. I think we all have a tendency to be like Moses. We may feel called to something, but then the doubt creeps in…we don’t have the time, we don’t have the right personality, we don’t have the right skills, we don’t like speaking in front of crowds, yadda, yadda, yadda. It’s important to remember to take the opportunities that come our way. We may not know why God put us in this position, or presented this opportunity to us, but it doesn’t matter. All that is important is that God selected us for this very thing – whatever it is. We are exactly who He wants to carry out His mission. We are perfect for it. So don’t let doubt prevent you from carrying out God’s will. Step out in faith, with the confidence that you are the perfect person to do it.
Moleskin
T-claps to Kim-Chi for his 22nd straight post. Only 290 to go.
T-claps to Pyro for reppin’ F3 Jax at Okwata. The Jax Pax should know that he made y’all look good. I hope you enjoyed it brother.
T-claps to Vespa for being a good sport. He rolled in proclaiming a name change. It’s his second time to post, so apparently no one filled him in that name changes are not allowed – other than the regrettable exception made for Out for Crabs. Anyway, Vespa turned to Moped during the workout. Not much different, but has a more derogatory feel when you are addressing him. Probably because it sounds like dope head. Try it: “Hey Vespa!” – “Hey Moped!” Feel the difference? Anyway,here is a video we took of him leaving the workout:
Eleven men of F3 gathered around the shovel flag in the gloom, committing to improve. There was a slight fog, but the temperature was perfect. YHC was very happy with the turnout, and after a quick disclaimer…..
The Thang
Mosey to the track for the Warm up, which quickly became the COP #1
SSH IC x 31 (Because 31 is just what we do now)
10 x Burpees OYO
IW IC x 15
9 x Burpees OYO
Windmills x 10
8 Burpees OYO
Hill Billies x 15
7 Burpees OYO
Peter Parkers x 15
6 Burpees OYO
Parker Peters x 15
5 Burpees OYO
Now that YHC had the attention of the PAX, it was time to get down to business.
Track Fun #1
Sprint the 100M straight part of the track
5 x Burpees at the corner
Mosey the 100M curve
5 x Burpees at the corner
Sprint the 100M straight part
5 x Burpees at the corner
Mosey the 100M curve
5 x Burpees at the corner
Mumble chatter…something about Burpees
COP #2 – Mary #1
Partner up – wait we have 11 PAX! How do we partner up? How do these numbers work? Answer to follow…
One PAX down and holds the second standing PAX legs for support – Leg Throws x 15 – alternate left, right, and center. Switch positions.
On your six, lock legs and do alternating situps x 30 (15 for each PAX)
Some of the PAX misunderstood the directions, and did additional leg throws. For this reason, YHC had those that finished do additional situps, one PAX standing on the other PAX feet. 10 x situps, then switch until all PAX finished the original leg throws and alternating situps. This was in lieu of planking….more mumble chatter.
Once all PAX finished….Rinse and Repeat – now that all the PAX were on board with how to do it, it went smoother – so……Rinse and Repeat!
Track Fun #2
Sprint the 100M straight part of the track
5 x Burpees at the corner
Mosey the 100M curve
5 x Burpees at the corner
Sprint the 100M straight part
5 x Burpees at the corner
Mosey the 100M curve
5 x Burpees at the corner
COP #3 – Mary #2
The ladies boot camp took our turf, but YHC knows how to improvise….
To the other smaller turf on the other side of the track!
Partner up and 15 x Leg Throws each, followed by alternating situps x 15 each.
Since the PAX has the hang of it now…..
Rinse and Repeat…..They really get it now! So….
Rinse and Repeat!
Only a couple minutes left…..
More Mary!
Flutter Kicks IC x 20
Tin Snips IC x 10 (My new favorite courtesy of HVAC)
Mosey to the Flag….
As the PAX approaches the flag, the eleventh PAX is doing flutter kicks! Mr Awesome couldn’t find us, but did not give up and completed the workout, joining us for the COT!
Announcements, Intentions, Ball of Man, and Prayer.
The day is always better when we start in the gloom…..
Thanks for letting me lead.
