F3 New Orleans

Category: Backblasts

  • To Stretch, Or Not To Stretch

    That is the question… not often pondered at the Scramble.  Just as conventional wisdom about eggs, exit polls, and the devil beating his wife have been (mostly) proven wrong in recent years, studies now seem to agree – static stretching is not all that good as a pre-run warm-up.   But, feeling extra groggy this entire week, YHC was nervous there might be too much time at the end of the traditional scramble, and so opted for a short dynamic warm-up to eat a bit of time.

    Across the City Hall parking lot: lunge walk with a twist, knee tucks, high kicks, and maybe something else… then off to the races.

    Back in decent time (8:45-ish miles) with a sprint to the finish line, we did some toe touches, plank inch worms, T-merkins, and then a short mosey to the playground for the descending pull up ladder: 10x, 8x, 6x, 4x, 2x.  Finally, finished the morning off with 30x merkins and an educational discussion about the merits of Asics.

    Countorama, nameorama, and Shooter led us out with a prayer.  Thanks guys.

  • Who says you have to run?

    YHC has been commuting from The Parish to post.  As a result, the frequency of post has dropped and the frequency of Qing has severely dropped.  Nonetheless, YHC had been put down for today’s Foundry, and Q he shall.   Rolling in hot at 5:30 on the dot, the disclaimer was given to the 8 PAX who awaited him….wait, I know that Ole Miss sticker (no not Snooze), make it a full 10 PAX. Disclaimer again and mosey to the Refinery Softball Field.

    W/U:

    • Jog in place *mumble chatter
    • High Knees *mumble chatter
    • Butt Kicks *mumble chatter
    • Cross Country Skiing *mumble chatter (for the “middle-out” reference, see HBO’s Silicon Valley)

    The Thang:

    ATM’s x 2

    • 15 Shoulder Taps IC
    • 10 Tempo Merkins IC
    • 10 Fast Merkins IC

    BLIMPS x 2

    • 5 Burpees OYO
    • 10 Lunges (each leg) IC
    • 15 Imperial Walkers IC
    • 20 Merkins IC (1 count)
    • 25 Plank Jacks IC
    • 30 Squats IC

    CLIMB x 3 increasing – Full discloser, the count became very skewed and kind of subjective at one point.

    • 1, 2, 4 Crab Cakes IC
    • 2, 4, 8 Lunges (each leg) IC
    • 3, 6, 12 Iron Cross IC (sometimes called Lance Armstrongs)
    • 4, 8, 16 Mountain Climbers
    • 5, 10, 20 Burpees OYO

    Deconstructed Burpees

    • 10 Squats IC
    • 10 Leg Thrust IC
    • 10 Merkins IC (thanks to Tool’s Rudy Impression)
    • 10 Leg Thrust IC
    • 10 Jump Squats (1 count) IC

    Mary – Circle of Q

    • Out For Justice – Dying Cockroach IC x 15
    • Cowbell – Crunchy Frog IC x 15
    • Amnesty – Wife Pleasers IC x 15
    • Wall Eye – American Hammer IC x 15
    • Apples – LBCs IC x 15
    • Milkman – Rosalitas IC x15
    • Triple Shift – Freddy Mercury IC x 15

    Count Off, Name-o-rama

    Announcements:

    • Cowbell, Tool, Amnesty, & Da Parish will be at the Turkey Day Race.  We’d love to see a great F3 presence.  ONLINE REGISTRATION CLOSES AT MIDNIGHT TONIGHT.  Register Here Now
    • Rock & Roll Marathon & Half Marathon training has begun.

    BOM with special intentions for all of the friends, families, & PAX that are experiencing ailments and hard times.

    Thank you for the opportunity to lead,

    Da Parish

  • The return to the Taj Mahal!!

    All though technically downtown Covington could be considered one of the 7 wonders of the world,  it would not be if not for the old school house we call the Taj Mahal. Located a short distance from the Trailhead where the Gipper crew have often journeyed for some activity on the Wednesday beatdown. It had become a location of the past as of late since the discovery of yet another gem of bedrock discovered by one Steve some weeks back. The QIC decided to revisit  the Taj with his fellow F3 Brother’s numbering 5 deep (small in comparison) to the 7-8 million who visit the Taj annually. Built in 1632-53 by some 20,000 artisans at a cost of 32 million rupees, which in 2015 would be 52.8 billion rupees equivalent to 827 million US.  (Wikipedia) for the threat of plagiarism.  The QIC discovered the Taj had been built out of remembrance for a Persian princess who had died giving birth to her 14th child from Prince Shah Jahan.. While this history lesson is brief, I must read a quick disclaimer that I am NOT a Historian and my facts may need to be cross checked or modified. With all that said let’s get down to business..

    warmarama

    20 IC

    SSH, BK, IW, HB and MK

    the thang

    Moseyed to the Taj where the PAX partnered up, one man did wall sits while the other ran up and over the steps around the building and utilized the back parking post as a zig zag training in and out. We then circled by the flag pole for 10 Merkins OYO bear crawl to center, returning with crab walk R/R 3x. Moseyed to the parking garage where we partnered up again. Man at the bottom did MC while their partnered back peddled to the platform at the top to begin MC. Next series PJ while the other back peddled to the next elevated and repeated. For the last ramp lunged walked front ways half way while the other man did MC, reversed to backwards lunge walk for other half and the other man jumped to PJ.. Once up top, instructions given for four corners or should I say four locations as there was no corners. First series 50 Burpees while one man moseyed to the first location hollering to their partner to pick up the count.. Second series 100 squats and then last series  200 LBCs.. With 8 min to spare Moseyed to one of the fronts of the courthouse where we utilized the benches for 20 jump ups into 8 man body builders. Moseyed back to the AO with 30 seconds remaining.

    Countarama, annoucarama, COT

    Appreciate the men of the Gipper for allowing me to lead. Certainly  a committed group of men who I enjoy starting my Wednesdays with each week..

    Thank you Astro for leading us out in prayer and reminding us to continually be Thankful for the many things we have!!

     

     

  • …And Then There Were 3

    This morning I saw a side of Steve that I had yet to encounter – walking zombie of exhaustion! (though still cheerfully smiling). Of course, I had no room to talk, given that in my semi-slumbering state I mistook him proudly planting the F3 flag for scooping poop from our usual warmorama locale.

    Warmorama

    Arm Circles (10 forward, 10 reversed)

    Cherry Pickers (20x IC)

    WAIT!!!   Who should come flying around the corner and skidding into his parking spot like the dukes of hazard, but Burgundy! (excuse the artistic license, but suddenly he was there)

    Back to Cherry Pickers (40x IC)

    Seal Jacks (20x IC)

    SSH (20x IC)

    The Thang

    For the Yang to yesterday’s Yin, we mosied along the trace to Lamarque and pulled up to the Marsh where, thanks to Steve’s sage advise for great implementation of “rinse and repeat”, we mascochistically did: (OYO)

    25 merkins

    15 pullups

    10 box jumps

    25 derkins

    15 freak nasties

    10 1-legged squats (5 each leg)

    RINSE AND REPEAT

    Did I mention that Steve was bright and alert at this point?

    The 3 knights of the gloom took to the trace again to regain our positions at the trailhead. I had planned a team event consisting of cumulative calisthenics while alternating periods of cardiorespiratory  exertion. As it was just this trio, it was every man for himself!

    Each man individually takes a turn running from the start to the middle brick column and back. Meanwhile, those no t running are completing 50 squat, 100 merkins and 150 LBCs. After the last man ran to the middle column and back, the rotation of our retinue ran all the way to the stairs and back, followed by the final run all the way up the stairs and back. Needing more time to complete our counts, the running reversed course with to the stairs and back, to mid column and back, and then back up the ladder as it were.

    COT

    Burgundy took us out with some words of wisdom on which to ruminate, as well as a reminder that as the holiday season is upon us we should all be thankful for all we have in our lives both great and small. Well said, sir.

  • Under and Over 610 Stomp

    8 pax + 1 Canine gathered around the site flag anxious to get some miles in.
    YHC crafted up yet another route, its always good to keep things fresh.

    Route is simple- head out on the road around the track, left at the fields, go UNDER 610 and take left, take next right and follow the diagonal cut over (don’t go straight!) take a right at the circle on Harrison ave, take another right on Wisner and go OVER 610, take a right by Christian Brothers, head back to the flag via Roosevelt Mall. eh, looks a little easier on a map. all in all about 3.6 miles total.

    Per usual, Rudy and YHC ran together and per Rudy’s brilliant idea, ran a lagniappe 1 mile lap around the pond on the way back.

    T-claps to Woz for pushing through the run with us in preparation for his upcoming GoRuck.

    With a few minutes to spare, we spent it with Mary:
    20 X Crunchy Frog
    20 X Flutter Kicks
    20 X American Hammer
    20 X LBC’s

    Circle up for Announcements, Intentions, and Prayer.

    Oh, and then count off and name-o-rama. T-claps to Fracsac for remembering!

    Thanks for letting me lead.

  • Rock City

    Seven men showed up on this cool crisp November morning to better themselves. Instead, they got to hear Rudy, Apples, and YHC lament another painful Notre Dame football loss. Unlike our quarterback, at least we showed up… A calm, thoughtful disclaimer, and off we go.

    First a short jog to the warm-up COP:
    SSH x 20 IC
    IW x 20 IC
    Peter Parkers x 20 IC
    Plank Jacks x 20 IC
    Windmills x 20 IC
    Arm Circles 10 Forward, 10 Backward IC
    Parker Peters x 20 IC
    J-Lo’s x 20 IC

    Grab your rock and mosey to the baseball field, for some version of 11’s. Or maybe it was 12’s. There was some confusion. Ya see, we were going to this bingo parlor at the YMCA, well one thing led to another, and the instructions got all fouled up… Either way, it ended up being a bad idea.
    10 8-count-body-builders, run 1 tree (10 yards) and back with rock
    9 8-count-body-builders, run 2 trees (20 yards) and back with rock
    8 8-count-body-builders, run 3 trees (30 yards) and back with rock
    At this point, YHC realized this would take WAY too long to complete, so we halved it.
    6 8-count-body-builders, run 5 trees (50 yards) and back with rock
    4 8-count-body-builders, run 7 trees (70 yards) and back with rock
    2 8-count-body-builders, run 9 trees (90 yards) and back with rock

    Next we mosey to the race track for the next COP:
    Shoulder press with rock x 20 IC
    Biceps curls with rock x 20 IC
    Rock rows x 20 IC
    Chest press with rock x 20 IC
    Squats with rock x 20 IC

    1 lap around the track: sprint the straight-aways, jog the bends.

    Shoulder press with rock x 15 IC
    Biceps curls with rock x 15 IC
    Rock rows x 15 IC
    Chest press with rock x 15 IC
    Squats with rock x 15 IC

    1 lap around the track: sprint the straight-aways, jog the bends.

    Shoulder press with rock x 10 IC
    Biceps curls with rock x 10 IC
    Rock rows x 10 IC
    Chest press with rock x 10 IC
    Squats with rock x 10 IC

    Mosey back to the outfield for 2 minutes of Mary.
    Flutter kicks x 20 IC
    Penguins x 20 IC
    LBC’s x 20 IC

    We returned our beloved rocks to the pile, and raced back to the flag to finish just in the nick of time.
    Count off, Name-o-rama, announcements, intentions, and a prayer.
    Thanks for letting me lead!

    Walleye

  • The Mountain 156th time

    Roots asked me to step in and Q due to a work conflict on Friday AM.  It was my pleasure.  Alarm clock pinged me from snooze at 521!  I was worried but I arrived on time.  It was chilly – I even wore a long sleeve shirt!

    3 years of Fridays at Wolfpack Mtn.

    Disclaimer – then we were off.  14 PAX – I wrote down who I remembered but I am definitely missing a few.

    We started with a normal warm up.  SSH x 20, Mtn Climber x 20, Imp Walkers x 20, Merks x 20

    Straight to the base of Wolfpack Mtn.  Here we copied one of the first Wolfpacks delivered by Roots.

    We did 20 plank jacks at one end of the garage, and 10 cross fit merks at the other end.  Meet at the top.

    6 Mom at the top.

    LBC x 20, Hello Dolly x 20, Flutter x 20, Rosalita x 20, and LBT x 20

    Back down the stairs.

    Ran back up to the top again OYO  we did squats – touch the ground – x 20 on one side and 15 peter parkers on the other side

    To the top!

    At the top we did some core — hip dips x 10 each side.  Parker peters x 20 shoulder taps x 20

    Down to the bench alley.  Dips x 20, Left Leg x 20, Irks x 20, Right Leg x 20, Dirks x 10  Dips x 20

    Back to the FLAG!

    Thanks for allowing me the opportunity to lead!

     

     

  • Cousin Brice visits Peliwacker Marsh (er, sort of)

    There YHC was, minding my own business, when a Pelican came flying by the marsh for a post-weekend-bender beatdown. He needed to detoxify through pain-induced sweating in order to prepare himself for next week’s Mexican margaritas and mojitos!

     

    Warmorama (all x 20 IC)

    SSH

    Imperial Walkers

    Arm Circle (10forward, 10 backward)

    Butt Kickers

     

    The Thang

    We mosied up Lamarque to the trace and westward to the trail head, where finding a plentitude of comfy grass, we welcomed Bruce Lee’s cousin Brice to the beatdown.

    The Brice Lee (IC each exercise x 20, 3 sets)

    Freddie Mercuries

    Cross-LBCs (cross elbow to knee – to be more appropriately renamed…)

    R Oblique Crunch

    L Oblique Crunch

    Roll Ups (Like a Leg Raise but bring feet all the way past 12 o’clock to 3 o’clock)

     

    Now wide awake and revitalized, we mosied back from whence we came and upon reaching the basketball court proceeded thusly:

     

    Lunge walk to one end and back followed by 25 Merkins

    Burpee jumps from one end and back followed by 25 squats

     

    10 Diamond Push Ups

    10 Dive Bomber or “Under the Fence” Push Ups

    10 Mission Impossible Push Ups

     

    10 R Leg step ups

    10 Left Leg Step Ups

    10 Squats

     

    Foregoing the senselessness of a nameorama of 2, Pelican prayed us out a the last drop of alcohol finally evaporated from his pores…for now!

  • Burpees for a Better America

    Those of us who never served in the military really don’t have a clue of the sacrifices and commitments made by those who are serving or have served in the military.  But that doesn’t mean we can’t all honor, respect and pay tribute to our servicemen and servicewomen.  On this Veteran’s Day, Eleven Eleven, remember them in the littlest of things, even just reps of eleven.  So after a more fulsome disclaimer by YHC than usual, it’s off for The Thang.

    On a mosey to the Museum, a quick change for a round of 11 burpees OYO (Burpees #1), then continue the mosey to the front of the Museum for Burpees #2.

    Warm-Up:

    • Low Slow Squats 11xIC
    • Side Straddle Hops 22xIC
    • Hillbillies 22xIC
    • Peter Parkers 11xIC
    • Parker Peters 11xIC
    • Merkins 11xIC
    • Mountain Climbers 11xIC

    Burpees #3.  Then a short mosey to the Lichtenstein Fountain for a quick Circle of Pain:

    • Tatum Channings 22xIC
    • Box Jumps 11 OYO (TClaps to Bongo for not simply pushing YHC into the fountain)
    • Dips 22xIC
    • Channing Tatums 22xIC
    • Derkins 22xIC

    Burpees #4.  Mosey around to the side of the Museum, where the PAX split into thirds (plus or minus).  The first group did a Stairway to Heaven (1 merkin on first step, 2 on second, all the way to 11 on the eleventh for 66 merkins), while the second group waited patiently in people’s chairs and the third group did LBCs.  Rotate around for everyone to enjoy the DownPainment.  Then, to no surprise, Burpees #5.

    Mosey to the Foundry Annex (between Roosevelt Mall and the Botanical Garden) for Burpees #6 while waiting for the Six.  Then split up into pairs for a rotation through pull-ups, incline merkins, dips, inverted rows, more pull ups (or leg ups), step ups, bar hops, and for the count 11 box jumps.  Then, Burpees #7 before moseying to the baseball diamond.

    The PAX divided into four groups for a rotation through Al Gores at first base, 22 flying stars (exploding jumps with arms and legs up into the air) at second base, 22 LBCs at third base and 22 jump squats at home base.  Then, meet up around second base for Burpees #8.

    Mosey to Tool’s Wall for some calf and quad toning:

    • regular calf raises 11xIC
    • bow-legged calf raises 11xIC
    • pigeon-toed calf raises 11xIC
    • single leg dips (right leg dangle to ground) 10xIC, plus 1xIC more because YHC can’t count [Tclaps to Douille for keeping YHC honest]
    • single leg dips (left leg dangle to ground) 11xIC

    Burpees #9, then mosey to the Great Lawn for Burpees #10, where Tool joined the PAX after his Saturday marathon training session.  Then a quick Circle of Mary (with no breaks between reps):

    • Hello Dolleys 11xIC
    • Flutter Kics 11xIC
    • Rosalitas 11xIC
    • Putins 11xIC
    • Crunchy Frogs 11xIC

    Burpees #11 and then, because YHC miscounted, a mosey to the opposite corner of the Great Lawn for Burpees #12.  YHC was aiming for 121 burpees (that would have been half of the number of years of the United States Marines, founded November 10 1775), but the PAX ended up with 132 (or so) burpees… a little party never hurt nobody, ba-dum-Dum.

    Return to the two Destrahan flags for a minute or so (per Rudy) of plank.

    Then Countoff, Name-o-Rama, Announcements (sign up for Qs!) and a COT.  Thanks for letting YHC lead today’s PAX to honor all our military.  JV

  • HIT-IT!!

    Arrived to the AO with rain showers and no one in site thinking one may return to the warmth of his bed.. Hold up here comes 1 wait 2 and 3 here we go!! QIC appreciated the PAX posting in unfavorable conditions so let’s begin. We journeyed the standard course for 3.44 miles mixing in some HIT-IT learned from Turbo the day before. HIT-IT meant bursting for 20 strides numerous times along the route. After an impressive 29.02 time and 15 min to spare  we did 20IC Merkins, PJ, IW and then did some stretching. Thinking time had expired the QIC realized there was still 5 min remaining at which the Pelican requested some extra work at the playground.. Moseyed over to 10,8,6,4,2 pull-ups to close out..

    Thanks for the push Pelican!!

    coutarama, annoucearama, COT

    Appreciate the lead and thanks to Steve leading us out in prayer!!!