F3 New Orleans

Category: Backblasts

  • Troubled Waters Benchmarks of Fitness

    Troubled Waters Benchmarks of Fitness

    4:45am: my curly headed 4 year old opened my bedroom door, creeped to my side of the room, crawled up and laid his head on my chest to snuggle in for the rest of his night’s sleep.  Struggling with “how best” to be a good father to this little guy, I waited and thought about whether I dismount the fartsack and disappoint the little guy or to get up, get out and get going.  This thought battle raged through 2 snooze settings, and finally, I did get up, get out of the bed and get going to the AO.  I wasn’t even sure I did the right thing, but there is ALWAYS a reason to lay in bed.  As I’m writing, I can’t quite find the word to describe laying in bed to satisfy the perceived needs of a sleeping child…quick break from this BB to…

     

    ***peruse the lexicon for a clever term for this phenomenon…sure enough***

    “KNOX ROLL: Any act or omission by a Presbyterian (or anyone with a Justifier) so weak and kittenish that it would cause John Knox to roll over in his grave and moan in despair.”

    (In case you’re wondering why John Knox is the standard for weak actions, here’s what’s left of St. Andrew’s Cathedral after he got finished preaching.  Also, he weighed about 120# soaking wet…)

     

    So, deciding not to shame the legacy of the “Iron Reformer”, I headed out to the AO, and instantly glad of my choice, I see Kimchi, by himself in the parking lot.  Nobody wants to beat their own self down.

     

    Disclaimer, Brief Warmup

    15 Front – Center – Back Stretches

    15 SSH IC

    Lunge stretch each side

    Mosy to the playstation

    Butt kicks, 50 yards

    High knees, 50 yards

    Sprint 50 yards

     

     

    In order to test our level of fitness, we need to be able to do the same work and measure the results against previous results.  August is bringing a new day and new Iron Sharpens Iron Challenge, so these benchmarks will be repeated at the end of the month.

    Benchmarks

    6 Rounds for Time

    10 Merkins

    10 Big Boy Situps

    10 Squats

    • Torque: 4:14
    • Kimchi: 4:19

     

    As providence would have it, a man I’ve been EH’ing for several months, (who has been at the AO with other people walking and generally, fitness-ing) walked right by us.  We asked if he’d like to join, and he was happy to.  So, adding his benchmarks

     

    Max Set of

    Merkins

    • Torque: 70
    • Kimchi: 44
    • FNG: 40

    Pullups

    • Torque: 11
    • Kimchi: 4
    • FNG: 5

    Plank

    • Torque: 1:45
    • Kimchi: 1:12
    • FNG: 2:05

     

    Mosy to the levee for some real work

    Quadraphilia

    4 Rounds starting from the top of the levee, always facing the same direction

    4 Burpees at the bottom of the levee

    4 Star Jumps at the top

     

    Mary

    To the playground next door

    20 IC Hello Dolly

    20 IC LBC’s

    10 IC Leg Lifts

    15 IC Alternating Knee Raises

     

    Mosy to the Virtual Shovel Flag:

    Countarama, Namearama, Prayer of gratitude for His faithfulness, for Disciple’s willing to share what the Lord is doing in His life.  Water break after at the back of the truck.  Thanks for letting me lead.  It’s always an honor.

     

    Moleskine:

    • Hanging Mary work is so much more demoralizing than exercisez on your 6.  J/s.
    • These workouts will be repeated, so Mathlete, Terabyte, Joe Dirt, Chipper and Nih are politely requested to complete them on their own.

  • Wait, What? Who?

    YHC pulled out onto Metairie Rd this early am hoping to get out to Roosevelt Mall a few minutes early to stretch these aging, tightening hammies.  No such luck, though.  Having forgot about the dreaded intersection closure at Canal and City Park Avenue, YHC started on the lengthy detour and pushed the pedal down to try and arrive on time.

    Rolling in hot at 5:28, what sight greets YHC?  Something strange.  Mystifying.  Baffling.  Is that Cowbell?  And Shorty?  Whoa….. And Roots?  Will wonders never cease?  StubHub and Tool also waiting for me, along with one FNG – apparently, he goes by the name “El Wire” and only posts in this strange foreign world called “Uptown”.  Welcome to our part of the world, stranger.  Started the Disclaimer when I was startled by the sound of squealing brakes as Hawg pulled in.  Restarted the disclaimer.

    8 PAX took off on the normal Rudy Route.  15 minutes out, 15 minutes back.  The lead pack finished close to 4 miles.  Nice work, Wire/Shorty/Cowbell!

    Back at the track, settle in on our 6s for a little ab work waiting on the 6.  LBC x30, then slow Flutters x15.

    3 laps of Sprint the straightaway (100m) and mosey the curves.  Total of 6 sprints.  Then just for chuckles finish with 1 more sprint.

    Circle up for one more round of slow Flutters (at which point YHC sorta lost count while EH’ing a friend to join us in the circle).

    Mosey back to the dual flags, and close the deal with 10 OYO burpees.

    Countoff, Name-o-rama (perhaps the fastest FNG naming ever, as Shortly blurts out “Detour”.  Done).  Close with prayer asking for wisdom and guidance, and blessings upon all of us in our quest to be better leaders.

    Gentlemen of the Stomp: thank you for letting me lead.  And thank you for pushing me to move farther and faster each day.

  • The Corps

    Being the Virgin Q for YHC OCHO, YHC wanted to create a workout something that hasn’t been focused on as the primary group – the core.

    PAX: Shooter, Butt Splice, Steve, Grundy, Night Train, Turtle, Captain Sparkle, and YHC…OCHO the Q. (BTW, YHC really appreciated many of the guys coming out for this.)

    WU: started promptly at 0500 with SSH, Toe Touches, Imperial Walkers, Windmills, LBCs (OYO), and Merkins. All were done in cadence for 10 reps.

    First evolution: Paired up and Partner A did 10 GetUps (or 20 situps alt) while partner B holds partner A’s feet while simultaneously performing zebra kicks until partner A completes the set. Switch roles. Afterwards partner A holds a superman while partner B hops over for 15 reps (1 rep = left & right hop). switch roles. Rinse and repeat for 3 rounds.

    Second evolution: DUCK DUCK BEARCRAWL – Triathalon version. PAX circles up and first person bearcrawls around the circle to switch out with the next member until every member has performed one rotation around. Meanwhile the PAX in the circle perform flutter kicks until every member has taken 1 rotation. rest for 20 count. Same deal again but now with 1/2 table top leg raises. rest for 20 count. Same deal again but now with freddy….something…(bicycles). 20 count rest.

    We introduced military cadence songs at this point to shift focus away from the task and to keep up morale for the workout due to how taxing the exercise can be.

    Third Evolution:  PLANK LINE WEIGHT DRAG. Still in the cirlce, 2.5 lbs weight bags were distributed (one per person) and then all given to Shooter in a pile. PAX then all planked up in the circle while Shooter began to pass one weight bag through the whole circle until it arrived back to him at a time for all eight bags. Grundy suggested the last one we should pass without letting it touch the floor and YHC suggested 5 burpees should it touch…Captain Sparkle so kindly dropped the bag to initiate the 5 burpees. Next round was the same exercise but on a one arm side plank until 4 bags were passed through and then we all switched the side plank to the other side and passed the last 4 bags. 5 burpees after.

    Military cadence songs kept up in this evolution as well due to the constant hold of the exercise, the best of which, came from Grundy about his 90 year old grandma and her passionate affinity for PT. We all shared a few laughs and got through the exercise together.

    Closed at 0545 with countarama, nameorama, with a BOM prayer for Turtle’s grandmother and a call to all to show up tomorrow (5.5 hours from now…) to Captain Sparkle’s virgin Q for which he requested all to arrive at 0500, with ruck sacks or weights, and a stomach full of carbs from the night before……

    YHC feels honored to have served his virgin Q and looks forward to many more.

  • VQ – Hear a Train a Comin

    5:30 Gathered at the place a flag might be if someone brought one.  Because we were headed toward the river, and not the Skinny’s usual lakebound direction, YHC held for an extra 30 seconds for PAX who didn’t watch GoT until the 11:00pm slot and were lateshows. Mosey across Magazine to  zoo overflow parking field for warm up COP:

    • SSH x20 IC
    • Peter Parkers x20 IC
    • Smurfjacks x20IC
    • Parker Peters x20 IC
    • Kentucky Uncles (hillbillies) 20 IC

    Then we used the four corners of the squarish field for some OYO BLIMPS.

    • 5 Burpees. Run to next corner.
    • 10 Lunges each leg. Run to next corner.
    • 15 Imperial Walkers. Run to next corner.
    • 20 Merkins. Run to next corner.
    • 25 Plank Jacks. Run to next corner.
    • 30 Squats. Run to next corner.
    • Plank and wait for the PAX to finish.

    Next we moseyed around the NORD pool toward downtown to the long green wall in front of the Reptile House that protects the animals of the zoo from the wildlings of NOLA. PAX grabbed some wall for Ascending Testicles. Feet on the wall in a plank, working through:

    •  15degrees (10 derkins)
    • 45 deg (10 derkins);
    • finishing with BTTW (hold for one minute)

    There was some mumble chatter about loose rock in front of the wall and YHC promises to revisit this exercise under conditions that can accommodate the soft hands of the uptown PAX.

    Next we moseyed back across the parking lot toward the ‘Fly, with the intention of finding some elevation at the levee.  However, a train announced it’s presence as we approached the gateway across the tracks. It was sitting still, and so as not to repeat the less-than-solid example of some carrollton booster dads clambering over parked train cars, YHC led the PAX back to the over flow parking field and the treeline along Magazine for some modified Dora. PAX partnered up and alternated running the tree line to the last tree and completed:

    • 50 Dan Taylors (squat followed by 4 lunges is 1)
    • 100 Iron Hulks (merkin followed by 4 air presses is 1)
    • 150 LBCs

    Time was working against us, so YHC modified to 75 Iron Hulks and PAX finished out the LBCs. We moseyed back to the flag and then did the count and name-o-rama. Three PAX skedaddled before COT, and one was a FNG. There were some proposed names for this FNG such as “splits” or “ghost,”  but there was consensus that we will find an appropriate name when he returns. Wrap with announcements and intentions, and the jesus prayer.

    Thanks for the opportunity to Q .

    -sandbar

  • Wrong Way Wrudy

    Looking at the Q list on Sunday, I saw quite a few blanks for this week (and for upcoming weeks – lots of opportunities, fellow PAX!!!).  But I decided to take the chance to fill my name in for a number of them this week.  First up, Rock City.  I hope everyone enjoyed the relatively dry air – a delightful July break from the preposterous humidity!

    PAX gathered around the VSF, and at 5:30 – we were off.  In retrospect, I think I forgot the disclaimer.  Oops.  But out of the gate, we turn left rather than right.  That caused some immediate grumbling.  “What about my rock?” asks KimChi.  “Does he know what he’s doing?” asks Walleye.  “I just want to sing!” bellows Bogey.

    COP #1: A clearing sorta near a bandstand, just off the path.  Not really sure where we are, as we don’t normally go this way.  But find an ant-free spot in the grass.  Everything x25

    • SSH
    • IW
    • Peter Parker
    • Mountain Climber
    • Parker Peter
    • Plank Jacks

    Continue our mosey through the uncharted lands at the south end of the park.

    COP #2: The Playground in the land of far-far-away, or where-the-heck-are-we.  Partner up for 5 stations (Welcome, Woz!!!  Better late than never, and how exactly did you find us here???)

    • 15 8CBBs as the timer.  (All other stations AMRAP)
    • Squats
    • Derkins
    • Pull Ups
    • Lunges

    Finish with 10 Burpees just because Kim Chi was acting sassy.  Then hop back onto the path to continue the mosey through the wild unknown.

    COP #3: The Shack.  Oh, wait – I recognize this place.  I think perhaps I can smell the rocks, we are getting closer!  Grab a bench

    • Channing Tatum x25
    • Tatum Channing x25
    • Dips x20
    • Irkins x12

    Water break, and continue the mosey.  Bogey and Kimchi are out in front, they are definitely anxious to hit the rock pile.

    COP #4: Grab a rock.  Go as big as you want, we aren’t gonna mosey anywhere.  Everything is in cadence, but YHC encouraged the PAX to focus on form rather than speed.  (The Q took this advice to heart, and enjoyed calling out cadences faster than he was lifting….)

    • Shoulder Press x15
    • Curl x15
    • Row x15
    • On your 6 for Bench Press x20
    • LBC x25

    Repeat with x12 (with a few extra rows thrown in as “Tool Counts” – since apparently we weren’t doing enough reps for him).  Then repeat with x10.  Then return our friends to the pile and mosey back to home.

    Finish with our countoff and name-o-rama.  A few announcements of upcoming CSAUPs (Da Parish for a triathalon).  Next week is Q School here at Rock City.  Close with a prayer, asking for wisdom to use the gift of today effectively, in service of each other and our God.  Ask for blessings of cures and comfort on those afflicted with illness.

    We’ve got some Rock City VQs coming up in August!  Looking forward to what StubHub and Milkman are preparing for us.  Just be warned, gentlemen: The PAX at Rock City do not like things that veer from the tried and true… (like saving the rock pile for the end…)

    Thank you for the opportunity to lead – even if in the wrong direction.

     

     

     

  • Troubled Bear Crawls

    Troubled Waters had some regulars travelling with work, so Kimchi and YHC rolled up and held it down.

     

    WarmUp

    Windmills x 15

    IW x 15

    Hello Dolly X15

     

    The Thang

    Mosy up the levee, and do

    10X Jumping Lunges

    10 Burpees

    10X Jumping Lunges

    9 Burpees

    10 Jumping Lunges

    8 Burpees,

    Etc…

     

    Always face the park, back to the river

    Bear Crawl down the levee, 10 Merkins, Run backwards up the levee

    Repeat, descending the Merkins until 1.

     

    I had a seminar in Metairie at 8:30, so had to cut it short and no coffee today.  Next week, Mathlete Q’s the mothership, so Troubled Waters will road trip again, as will be the custom when a TW native Q’s mothership.

     

    Moleskine:

    Tough Workout.  Would’ve been tougher if I brought my notes and did it the way I planned.  Beware Kimchi, the real beatdown is coming!

    COT – BOM prayers for Terabyte, Mathlete and Joe Dirt while they’re putting in extra hours, days and weeks with their jobs.

    Big prayers for Chipper and his M, who were in the hospital in labor.  They didn’t progress though, and they’re back home waiting for their 2.0 to finish baking.

     

  • The Rotating Q

    Pre-Thang: 4 PAX arrived at 6:00 for a pre-thang run.  Crab Legs, Da Parish, Rudy and Tool enjoyed a 2.5 mile run around the Big Lake and the Lagoon in early morning.  Da Parish then departed to be with his friend in time of need.  Godspeed, Da Parish.

    The PAX gathered around the VSF as the clock ticked towards 6:30.  At 6:29, Tool asks Quick Draw what’s in store for the PAX.  Alas, Quick Draw responded with a blank stare and a “What, Who Me?” look.  So the PAX together decide on the most fearsome type of morning workout: the rotating Q.

    Rudy: First up, for the warm up, Rudy leads PAX over to the great lawn.

    • SSH x30
    • IW x30
    • Smurf Jacks x20
    • Peter Parker x30
    • Smurf Jacks x15
    • Plank Jacks x30
    • Smurf Jacks x10
    • Parker Peter x40
    • Smurf Jacks x10

    Quads are now feeling nice and warmed up.

    Walleye: Walleye jumps up, making some comment about how Rudy must be feeling angry.  So how about some Dora?  Partner up.  1 PAX exercise, other PAX sprint across the lawn and back.  Flapjack.

    • Merkin x100
    • Squat x200
    • LBC x300

    Bogey: Bogey decides to stop singing for a while and toss out a new preposterous exercise – something like a 4-corner-ladder-8-count-body-builder on the great lawn.  YHC hopes this one does not make a return appearance.

    • 5 8-county-body-builders in corner 1.  Run to corner 2.
    • 10 8CBB in corner 2.  Run to corner 3.
    • 15 8CBB in corner 3.  Run to corner 4.
    • 20 8CBB in corner 4.  Run back to corner 1.
    • Plank and wait for YHC….

    Water break time…

    Douille: Mosey to the NOMA fountain

    • Tatum Channing x25
    • Dips x20
    • Channing Tatum x25
    • Derkins x15

    Quick Draw: Over to the lawn for some Mary (and some ants)

    • V-up and hold
    • Flutter Kicks
    • Something else

    Tool: Mosey back to the great lawn for planks (high, left arm, reverse, right arm, high).  Then mosey back to the VSF for announcements (no CSAUPs on the schedule – we’ll have to get something organized soon!) and naming of our FNG – thanks for EH’ing him, Cupcake!  Bogey took us home with our prayer.

  • Adventures of Butt Splice!

    In the Gloom is when the pax meet for some pre thang foreplay just to heat things up!! Heavy winds from out the west and choppy waters set the tone for what would be a shirt soaking affair. A 2 mile treck down the Mandeville lakefront will surely get your morning started!! Rainbow Unicorn sets the pace leading with his Alicorn only to get passed in the end by shooter who smack talks his way past the young buck.On return to the shovel flag we find a cooler, heavily tagged in F3 logos, (t-claps captain sparkles… @waterboy would have thanked you) with the gas to fuel a man who is about to embark on an adventure with  the YHC.

    Pax of 11 circles up for the…

    Warmarama:

    SSH IC X20

    IW IC X20

    WM IC X10

    TT IC X20

    BK IC X20

    KH IC X20

    The Thang:

    Mosey to Marigny Ave. and head north for 1 block.

    at this point the pax is already soaking wet! YHC smiles to himself using it to gauge his beatdown abilities!!

    A short interlude in reference to life relations leads to a block long lunge walk!! And these blocks are seemingly extra long!! This is followed by a mosey for 1 block.

    Another interlude in reference to life relations leads to our next endeavor of a block long bear crawl!! (mumble chatter insert here)… followed by a mosey for one block.

    And a final interlude in reference to life relations leads to a block long karaoke. Dancing all the way to the bank!! Mosey to down the trace to the Mandeville Trailhead.

    Here a preset obstacle corse is set with rigging equipment and some 30lb coupons some of us acquired on a recent ruck event.

    The 60+ pull

    (2) 50 ft ropes attached to a 60 plus pound bag and chain lay waiting. two teams line up horizontal on opposite sides of the green space. Each rope is stretched out in opposite directions. The entire pax is in plank position. One pax gets in position to pull the dead weight towards his team. As he does the rest of the pax begin to do leg thrusts IC. Once he has pulled it the whole way the rest of the pax switches exercise to plank jacks IC. Now one pax on the opposite team does the same and when it reaches him switch back to leg thrusts until everyone has had a tug.

    Baby in a basket

    2 ropes hang on opposite sides of the second story of the Trailhead. Attached is an empty bag. The pax stays in teams at the opposite end of the Trailhead. PAX completes various exercises with one member from each team running with the 30lb coupon. He puts it into the bag, runs up the stairs, pulls the bag up, take the coupon, throws the bag back down, and takes the coupon downstairs and back to the team. The pax does:

    Squat Jumps IC x10

    Slow Lunges IC x10

    Merkins IC x10

    Freak Nastys x10

    Freddie Mercuries IC x10

    LBC IC x10

    rince and repeat

    until completion.

    At this point the I’m asking who is still alive for the Indian run back to the Shovel Flag???

    Everyone is eager to engage!! lol!

    Once at the Shovel Flag COT, BOM tanked up prays us out. and to the cooler we go!

    T claps to the newer guys who pushed through this beatdown!! you guys are committed!!

    Over and Out,

    Butt Splice

     

  • Bacon and Legs

    QIC filling in for Bogey today as he took the Q for me 2 weeks ago. I rolled in just in the nick of time, right at 5:30. I caught up with HVAC as he was finishing his usual pre-workout warm-up laps around Pontiff Park. A quick disclaimer and off we go.

    I was immediately scolded by Triple Shift and Kim Chi for running too far for the warm-up COP and breaking the usual Uptowner routine. You live and learn, or I guess I live and learn. Better luck next time.

    Warm-up COP:

    • SSH x20 IC
    • Peter Parkers x20 IC
    • Hill-billies x20 IC
    • Parker Peters x20 IC
    • Arm Circles x20 (10 forward, 10 backward)
    • J-Lo’s x20 IC

    We moseyed over to a line of trees spaced 20 yards apart for some BLIMPS. I stole this one from Rudy, since I enjoyed it so much last time.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.
    • Plank and wait for the PAX to finish.

    Next we went to the baseball diamond for the Bearmuda Diamond. A variation of the Bearmuda Triangle, except 4 points instead of 3. Get it??? Very crafty.

    Round 1: bear crawl the bases.

    • 1st base: 1 burpee
    • 2nd base: 2 burpees
    • 3rd base: 3 burpees
    • Home plate: 4 burpees

    Round 2: bear crawl the bases.

    • 1st base: 2 merkins
    • 2nd base: 4 merkins
    • 3rd base: 6 merkins
    • Home plate: 8 merkins

    We stayed put for the next exercise, where the name for our work-out was coined.

    • QIC: “The next exercise is a new one, called Aiken Legs.”
    • Triple Shift: “Like Clay Aiken legs?”
    • QIC: “Or maybe Achin Legs?”
    • Triple Shift: “Bacon legs? Like wobbly legs?”
    • Frac Sac: “Bacon and Legs?”
    • And there you have it.
    • 4 exercises, no breaks in between. 2 rounds.
      • 20 Squats
      • 20 Step-ups (10 left, 10 right)
      • 20 Lunges (10 each leg)
      • 20 Split Jacks (10 each leg forward)

    We went to the baseball outfield for some Mary.

    • LBC’s x20
    • Leg lifts x20
    • Dying cockroach x20
    • Flutter kicks x20
    • Hello Dolly x20
    • American Hammer x20

    A slow mosey back to the tree line for another round of BLIMPS.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.

    Run back to the flag for 2 minutes of planks.

    • 30 sec both hands
    • 30 sec left hand up
    • 30 sec right hand up
    • 30 sec both hands
    • 10 sec Mission Impossible

    Utterly spent, I threw in the towel. Number off, Name-o-rama, intentions and a prayer. Thanks for letting me lead. A happy and safe weekend to all!

    Walleye

     

     

  • B.O.M.B.S.

    There is a Tuesday morning tradition at Troubled Waters.  Kimchi and I look at each other, and say, “what do you want to do today?”.  Usually one of us steps up for warmup while the other one figures up a beatdown.  This Tuesday was different.  We still looked at each other and asked the question, but this time we had an answer.  B.O.M.B.S.  It’s simple and it’s rough.  Thankfully, Nih had been waiting in the construction traffic that backed up through the off ramp to the bridge park and joined us to share the explosion 🙂

     

    Warm It Up

    Arm Crosses 10×10

    OH Claps x 20

    Merkins, 20IC

     

    The Thang

    mosy to the playstation

    B.O.M.B.S.

    2 PAX perform alternating reps, while the 3rd PAX jogs to the water fountain at the fidget spinner and back & takes the place of one of the PAX.

    50 Burpees

    100 OH Presses

    150 Merkins

    200 Big Boy Situps

    250 Squats

     

    Back to where the shovel flag would normally be.

     

    Mary:

    10 Hello Dolly

    10 American Hammers

    10 Box Cutters

     

    Moleskine
    Prayer for Chipper’s M & 2.0, as well as Joe Dirt, Mathlete, Terabyte’s very busy work schedules and work travel.  Looking forward to Saturday’s weekly reunion at Troubled Waters