F3 New Orleans

Tag: Abacus

  • Oh! It’s a Murph Day???

    A few brave souls showed up at the Foundry for a Murph. A few more showed up because they didn’t look at the schedule and know it was a Murph Day. 😉
    Explained a Murph, Disclaimer and let’s mosey:
    -run 1 mile to the Foundry
    -100 pull-ups
    -200 merkins
    -300 squats
    (recommended it be broken down into 20 sets of 5 pull-ups, 10 merkins, 15 squats)
    Some completed the exercises in time, the rest worked hard on improving and getting stronger.
    -run 1 mile back to the VF (Virtual Flag)

    Countoff, namerama, announcements, shoutouts, a prayer. SYITG!

  • I guess Autumn is here…maybe?

    YHC was greeted by downright cool temps and a nice breeze when he pulled up to the Flag.  Can Autumn finally be here? Unfortunately, the weather was back to hot and humid by the end of the Beatdown.  Maybe next week.   So, it’s been a few weeks since YHC has been able to join his F3 brothers at the Mothership.  Why not have YHC’s Mothership VQ for YHC’s triumphant return?  Let’s go!  With a short disclaimer we were off.

    Mosey to Peristyle for

    • Imperial Walkers IC X20
    • Hillbillies IC X20
    • Forward Arm Circles IC X10
    • Reverse Arm Circles IC X10
    • Reverse Mountain Climbers IC X20
    • Parker Peters IC X20

    Short Mosey to the Great Lawn for:

    C.L.I.M.B.

    • Crab Cake
    • Lunge
    • Iron Cross
    • Mountain Climbers
    • Burpees

    1,2,3,4,5 on first corner add one rep at each succeeding corner.  Carioca to next corner left then right.  Add one rep at second corner then bear crawl to third corner add one rep.  Defensive slide to next corner left then right to fourth corner add one rep.  Crab crawl to last corner add one rep.

    Mosey to Fountain for:

    • For Dips IC X20
    • Right Leg Power Ups IC X20
    • Left Leg Power Ups IC X20

    Mosey to Sidewalk for:

    Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run to next light.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each light up to 11 merkins and 11 plank jacks.

    Form two lines for Indian Run to Foundry for:

    Colonel Trautman

    Pair Up at track by the Foundry, Partner 1 runs to pull up bars for 3 Pull Ups while partner 2 does 10 Merkins then plank chilcutt until Partner 1 gets back. Flapjack and rinse and repeat 5X

    Time is running out so let’s form two lines and Indian Run to flag just in time!

    Circle up for count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!

  • Summer Sunrise

    7 seasoned PAX arrived in the gloom to welcome the day at the best AO in town.  The humidity remains brutal – but YHC continues to hold out hope for the elusive Cold Front which is always allegedly right around the corner.

    But not today.  Today is humidity and sweat.  So lets get started…

    Mosey to the swamplands in front of the fountain for warmup.

    • SSH x25
    • IW x25
    • PP x25
    • MC x25
    • PP x25

    Head to the benches in front of the fountain for The Conveyor.  7 PAX, so 6 stations:

    • LBCs
    • Box Jumps
    • Dips
    • Merkins
    • Step Ups
    • More Dips

    1 PAX at each station.  The 7th PAX runs the circuit around the fountain and takes the place of the LBC PAX.  LBC moves on to take over Box Jump.  And so on….  Keep  exercising at your station until your replacement gets there!

    The last Dip PAX gets tapped out and runs around to take on the LBC spot.  Repeat until everyone has hit all of the stations.

    Mosey over to the leveee for Stairway to Seven (modified from the Lexicon to fit our purposes)

    • 1 Burpee
    • Up to the top for 1 Squat Jump
    • Down to the other side bottom for 1 Squat Jump
    • Back up for 1 more Squat Jump
    • Back down to where you started and plank for the 6.  YHC notices that “plank for the 6” too often gets interpreted as “rest when you finish and wait”.  So he started pushing the PAX to PLANK.  No rest until everyone finishes.

    Repeat with 2x, then 3x, 4x, 5x (take a break, we’re halfway there…), then 6x and 7x.

    Mosey to the House of Pain.  Partner up

    • Bear Crawl up the Levee, 5 burpees, run down (the timer)
    • Pull Ups – goal of 10x per partner (spot as needed)
    • LBCs
    • Dips

    6:09 – time to head back for 6MOM at the flag.  25x of LBC, FK, Cockroach, HD.

    Circle up for Name-o-Rama, Announcements (Convergence!) and Intentions.  YHC in particular asks for PAX to offer a prayer for his Father, Father-in-Law and Sister who are all facing health challenges right now.  Its been a tough month helping each of them get situated and prepared to face whatever comes next.  But with Sky Q’s guidance and grace, we will all be given the strength to face what He has in store for us.  Thanks to all of the PAX for the prayers, kind words, and support.

  • Lets go Running

    Typical summer morning welcomed 5 PAX at City Park for a morning run.  YHC, always in search of a bit more mileage, decides to lead a regular out-and-back on the Bayou road.  Be back at 6:10 for some Mary.  Disclaimer, and lets get started.

    WAIT FOR ME!  Who is that running to catch up?  Welcome Abacus!  Never too late.  So 6 PAX took off in the morning gloom.

    Not surprisingly, El Guapo and Recall set the pace.  Recall announces that he’s bypassing the piddly Marathon distance, and skipping straight to an Ultra next spring.  Go get ’em Recall!  I suspect El Guapo may take the bait and sign up for something crazy like that too.  Meanwhile, Amnesia working up to the Ragnarok around ATL with the Northshore PAX (on top of plans to ride 100 miles this weekend on a blue bike.  Yikes…)

    #Tclaps to Abacus: longest run of his career!  Nice work, way to push it, brother.  Push all of us by pushing yourself to go farther, and faster.

    Finished up at the Shovel Flags for Mary: 30x each for LBC, Flutter, LBT, Dolly.

    Circle up for count-off, name-o-rama, announcements.  Intentions and Prayers to finish up and get our day started right.

  • 610 Stomp #160 – Going Back to Our Roots

    We got back to our roots this Tuesday….Bayou Root (cause the original route is scary) run 6 minutes, enjoy one minute filled with burpees (preferably 10) and rest, then rinse and repeat until the 45 minutes is up.

    If you enjoying running, come out to the Dome Patrol on the 1st and 3rd Thursdays of each month.  We meet at the corner of Poydras and LaSalle and take in the the sights, sounds, and smells of the Quarter and Downtown.

    Plans are in the making for an Uptown run on the 2nd and 4th Thursdays of the month…follow GroupMe for details.

    Thanks,

    Hawg

  • Mind and Body Work – Penalty at Okwata

    YHC arrived at Okwata a few minutes early to get a little time put in for the monthly ISI challenge, which has me looking at a jump rope in a whole new way.  The pax started to trickle in at about 0525, so YHC set the jump rope aside and greeted each member.  With the shovel flags planted, one for ‘Merica and one for F3, we were ready to roll.  A brief disclaimer for the veteran crew of fine members of F3…..and then…..mosey around the mardi fountain and circle up on the green space in front for:

    Warmup

    SSH IC x 21 (not the normal number, but a bit of foreshadowing)
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    IW IC x 15

    We all have a lot going on, and we tend to go through the motions without using our minds beyond the basic requirements. Today, the pax would experience a beat down that had both mind and body engaged. Not engaging the mind would lead to a physical penalty. Fun, right?
    The pax were asked to count off 1,2,1,2,1,2 and to remember if they are a 1 or a 2. Mosey to the levee.

    Indian run on the levee.
    Once each pax made a run to the front, halt for the first test.

    SSH IC x 10 followed by a silent count to 21. If any pax makes an intent to continue a SSH beyond 21, the whole pax would be penalized. Spoiler alert: The pax got penalized!

    Penalty: 1’s run down one side of the levee, 2’s go the other way. Run up the levee, complete 5 burpees and continue across the levee. Run back up the levee and finish with 5 burpees.

    Indian run with a disperse call.
    The pax were instructed to count off 1,2,3,4,5,6 and remember whether you are odd or even, but don’t forget if you are a 1 or 2.
    When the last pax reaches the front, yell disperse and odds go down one side of the levee, evens go the other way. Complete 3 burpees and run back up the levee to take your place back in formation.
    Once each pax made it to the front, halt for the next test.

    SSH IC x 10 followed by a silent count to 19. If any pax makes an intent to continue a SSH beyond 19, the whole pax would be penalized. Spoiler alert: The pax got penalized again!

    Penalty: 1’s run down one side of the levee, 2’s go the other way. Run up the levee, complete 5 burpees and continue across the levee. Run back up the levee and finish with 5 burpees.

    Regular Indian run again. Once each pax made it to the front, halt and turn around.
    Indian run with a disperse call headed back. YHC had the pax count off 1,2,3,4,5,6 again.
    When the last pax reaches the front, yell disperse and odds go down one side of the levee, evens go the other way. Complete 3 plankjacks and run back up the levee to take your place back in formation.
    Once each pax made it to the front, halt for the next test.

    SSH IC x 10 followed by a silent count to 17. If any pax makes an intent to continue a SSH beyond 17, the whole pax would be penalized. YHC has never seen the pax so synchronized doing a SSH! No penalty!  Well done!
    Mosey to the corner of Lakeshore and Canal.

    Modified Dora 123
    partner up
    50 burpees
    100 OH claps with a jump (it’s a SSH with a clap)
    150 Squats
    Cumulative count, partner runs up to top of levee at Canal and back down, flip flop until all exercises complete. Once team is complete, plank and wait or continue running up and down.

    Times Up, mosey back to the Shovel Flags.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    Thanks for posting with me today! Well done, Men! SYITG!

  • Courage for a Murph

    Three brave souls displayed intestinal fortitude by showing up to take on another Murph.
    Dictionary.com’s definition of Courage: the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.
    My definition: when faced with difficulty, danger, pain, etc… is overcoming that fear, which is Courage.
    Disclaimer, let’s mosey… for a Murph; 1 mile run to the Foundry, 5 pullups, 10 merkins, 15 squats x 20 sets. Some completed this and some are working on it and getting stronger. 1 mile back to the flag.
    Countoff, namerama, announcements, shoutouts, and a prayer. SYITG

  • 9/11 Stomp #159

    YHC arrived to the AO early, and was able to greet those that arrived to participate in the 9/11 tribute. YHC was pleased to see members of the LARC, fresh off their BRR victory run.  YHC was glad to see 2 shovel flags holding Old Glory on this day.
    At 0528, YHC took a couple minutes to read some fast facts about 9/11.
    17 years ago, Nineteen men hijacked four fuel-loaded US commercial airplanes. A total of 2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania.

    The Victims:

    At the World Trade Center (WTC) site in Lower Manhattan, 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers, or as a result of the crashes.

    Of those who perished during the initial attacks and the subsequent collapses of the towers, 343 were New York City firefighters, 23 were New York City police officers and 37 were officers at the Port Authority.

    At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.

    Near Shanksville, Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field. It is believed that the hijackers crashed the plane in that location, rather than their unknown target, after the passengers and crew attempted to retake control of the flight deck.

    As of July 2018, 1,642 (or 60%) of 2,753 WTC victims’ remains have been positively identified, according to the medical examiner’s office.

    A brief disclaimer, and we’re off……

    The 9/11 tribute run would consist of running through the practice track and on to the festival ground bike trail, where the pax would run half the lap and meet at the Wisner Bridge.

    At the Wisner Bridge, the instructions were simple.  The pax was to run up and over a total of four times, symbolizing the 4 planes from 9/11.  The Pax were instructed to run uphill as hard as possible thinking about the uphill battle the first responders had at the WTC buildings.  While running downhill, the pax was to think about the sacrifice the heroes of flight 93 made when they crashed nose first into a field, which potentially saved hundreds of lives of the unknown target.

    Once complete, the pax was instructed to complete the lap of the bike trail and return to the practice track where they were to run 2 laps, sprinting the straightaways and resting on the curves.  YHC believes the minimum run was just over 4 miles, while the faster pax probably got closer to 5 miles.

    Return to the flag, and complete one set of 9 ‘mericans and a set of 11 ‘mericans to seal the deal.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    Thanks for posting with me today, SYITG

    NMM

    YHC told a brief story of the visit he made with his 2.0 to the 9/11 memorial site in 2017.  I wasn’t sure if my daughter could handle the somber experience at 10 years of age, but she was genuinely touched by the experience.  On our way out, I told her she could get whatever she wanted at the gift shop, which usually entails many stuffed animals and silly toys, but not this time.  All she wanted was a NYFD ball cap.  Nothing more to say there…..

     

  • Presidential Fitness Test

    WHISTLE*  Gather up Gentlemen!  My name is Coach Da Parish and I will be your F3 Physical Education Instructor this morning.   I expect everyone to work hard enough to exceed their own expectations while maintaining your own physical health.   Feel free to modify on your own.  WHISTLE*  Mosey with me!

    W/U

    • SSH X 25
    • AV X 25
    • HB x 25
    • SG X 10 (Each arm)
    • MC X 25

    Mosey to the Foundry – Our great President, Ronald Regan, along with the Predetor himself, Arnold Schwartzenegger, care enough about you to demand physical excellence.  Now, why is this test important?  America needs warriors to fight the evil of communism.  Today that battle begins with basic exercises; the Shuttle Run, the Little Baby Crunch, the Pull Up, and the Merkin followed by the Mile Run.  You will have 1 minute to complete as many reps as possible.

    The Thang

    • 1 min AMRAP
      • Shuttle Run
      • LBCs
      • Pull Ups
      • Merkins
    • Baton Death March around the parade ground track

    Now that our physical test has been completed, please form a line in order of completed pull ups.   Ever other man shall be your team mate for a game of Ultimate Frisbee.  Each time a team turns over the disc, they shall be penalized with 2 burpees.   Should you allow the other team to score, you shall be penalized with 5 Eight count body builders.  (The final score of the game would be 9-1; shirts defeating the skins).

    WHISTLE* Mosey back to the flag for Counterama, Namearama, Annoucements, and COT.  Welcome Earmuffs (FNG) and Tiny Dancer (F3 Nashville).

    Gentlemen, it’s been an honor to lead you!

    Coach Da Parish

     

    Mole Skin – Here’s the benchmarks for the Presidential Fitness Award.

    http://www.vcs.net/uploaded/athletics/Presidential_Testing_Standards.html?1442249271749

  • The Foundry 9/5/18

    A nice traditional workout at the Foundry. A few pull-ups, a few laps, nothing special.
    The usual disclaimer and off we go.

    Mosey to the track for the warm up COP:
    SSH x 20 IC
    Peter Parkers x 20 IC
    Windmills x 10 IC
    Arm Circles, 10 forward, 10 backward IC
    Mountain climbers x 20 IC

    Then we mosey to the infield of the track for 11’s:
    Merkins and squat jumps, run back and forth across the infield.

    Mosey to the Foundry for some circuits, stop at each street light for 5 squats.
    Foundry:
    Round 1: pull-ups, box jumps, body rows, run to the track (5 burpees) and back
    Round 2: pull-ups, box jumps, body rows, run to the track (5 WWII sit ups) and back

    Mosey back to the track: Sprint the straight away
    Mary COP:
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC

    Back to the flag for count-off, name-o-rama, announcements, intentions, and a prayer.
    Thanks for allowing me to lead!
    Walleye