F3 New Orleans

Tag: Abacus

  • Up Towner #2 – Murph 7/20

    The name says it all – Speaking for my self, still feeling a little sore from the GN I was not looking forward to pushing through a Murph.  That said some workouts you simply have to get started – focusing on something or someone else and simply give it all you got!

    Pax of 4 initiated our 1st mile around the park – keeping together with 2 Utes having us around an 8:10 pace.  Now at the “place” the fun begins – 100 pull ups, 200 push ups and 300 squats.

    All of us decided to break it up: 5 – 10 -15 pushing each other through the effort (offering spots on pull ups to ensure quality form).  Note to Abacus – “duck” – I think it actually happened twice where being oxygen deprived or maybe fogged up glasses from effort he walked into one of the lower crossbars – but none the less pushed through.

    In the midst of all this effort – Amnesty had jumped in the fray and joined the misery!

    Now complete of our # all that was left – 1 more mile!  Amnesty suggested we take advantage of the track rather than the loop around the park, all agreed and went to work.

    Job well done guys…..Murph complete!- Count Off, Name, Intentions and Prayer of thanksgiving.

    Each time I do this workout I can’t help but think of some of my brother Marines as well as others who’ve served in ALL branches honorably – giving that ultimate sacrifice.  This is what drives my motivation to push through the small amount of discomfort, yes pain at times but then again I give thanks to God for my health and the fact that I get to go home at night safely to a loving family……while those I push through for are hopefully in place I can only aspire to reach!  God Bless!

  • Uptowner #1 July 13th

    Guys there are no doubt several things I need to work on –  procrastination is right at the top!

    Warm Up: Hall x 15

    Micheal Phelps

    Hill Billy

    SSH

    Leg Swing with a partner facing each but left should to right should using partner for balance swing outside leg out and back for dynamic stretch.

    Lung W/ Hamstring Stretch

    Lateral Side Lungs

    Grab a ROCK – medium to challenging

    Pyramids (RD 1) – all 4 to 6 count cadence; approx 10 sec rest in between each set to explain transition movement.

    Curl x 20

    Curl to over head press x 20

    Squat to Curl to over head press x 20

    Squat to Curl to over head press to curl x 20

    45 sec rest

    Pyramid (RD 2) – same as above regarding and transition rest

    Forward Press x 20

    Forward Press to Kettle Bell (KB) swing x 20

    Forward Press to KB swing to Tricep Press x 20

    ***Skipped sqt jump as the 4th element to FP to KB to TP*** Maybe next time.

    Head to Tree Line – “Active Recovery”

    Get a partner –

    Pax 1 Rock Kong out approx 20 yards – 4 Burpees before Bear Crawling back

    Pax 2 4 Burpees before Bear Crawling Out – retrieve rock

    Pax 1 upon return – Rock Kong Pax 2’s rock out 30 yards – 4 Burpees before Bear Crawling back

    Pax 2 upon returning with Pax 1’s rock – 4 Burpees before Bear Crawling back out to retrieve the 2nd rock

    Rinse and Repeat the Above

     

    Cardio Rock Shuttle – This was a bust I need help in coordinating but PAX went with it!

    All PAX lined up with rocks at their feet – Pax on far end pass his rock down the line (initial thought he would run to end of the line to receive rock and the process of passing rocks would continue as next Pax would have already passed their rock and run to the end of the line so Indian Style objective was to be moving all rocks towards the rock pile, again this needs some work but we did achieve the goal – ALL rocks returned.

    Mary

    Combos – Dying Cockroach x 20 with Flutter Kicks added on x 10

    Rower Sit ups x 70

    Plank 1 minute

    LBC x 20

    Circle Up

    Count, Name, Announcements and Intentions – Prayer

    I genuinely appreciate the opportunity to lead and give thanks to God for the blessing of health!

     

     

     

     

  • The Return of the Cusak

    The Q wanted to make sure he was on time this morning so he did not give Rudy any additional reasons to harass the Q.   Was a nice, warm, and muggy morning as the PAX met at the normal spot for Rock City.

    A quick disclaimer and PAX moseyed near the rock pile for some warm-ups as follows:

    Side Straddle Hops – 25x

    Hillbillies – 25x

    Peter Parkers – 25x

    Parker Peters – 25x

    Arm Circles – Forward – 10x, Backward – 10x (or maybe 9, I lost count), Overhead – 10x, and Seal Claps – 10x.

    Grab a rock from the rock pile and mosey to the football field for some fun.   Pax line up on the goal line with back to the goal post and facing the other end zone.   Start with 5 shoulder presses at the goal line, with the first press holding rock long enough to sing “In Your Eyes” – a nod to the Cusak – as defined in the F3 lexicon as follows:  (exercises completed while holding/carrying a CMU or block overhead, usually in conjunction with running or walking. A la John Cusak’s character in the popular 1980s movie “Say Anything.” Also allows for really poor versions of “In Your Eyes” by Peter Gabriel to be introduced as #mumblechatter. )

    After 5 shoulder presses at the goal line, bear crawl to the 10 yard line for 5 merkins.    Lunge walk back to the goal line for more shoulder presses.   Increase number of reps by 5 for each exercise with each 10 yard increase in distance.  Finish the round with 25 shoulder presses, bear crawl to the 50 yard line, 25 merkins, and lunge walk back to the goal line.

    For active recovery – thanks Mahatma – run one lap around the track.

    Back to the goal line for more rocks.   After 5 curls at the goal line (Singing “Sledgehamer” on each curl was optional for second set), bear crawl to the 10 yard line for 5 monkey humpers.  Lunge walk back to the goal line for more curls. Increase number of reps by 5 for each exercise with each 10 yard increase in distance. Finish the round with 25 curls, bear crawl to the 50 yard line, 25 monkey humpers, and lunge walk back to the goal line.

    Mosey back to the rock pile and the flag, but wait we did not have a flag this morning.   We still knew where to circle up.     Count off, Name-o-rama, special intentions, and Ball of Man.   We named FNG “Frenchie” who was EH’d by Disclaimer.   Great Monday with 17 Pax at Rock City!

    Thanks to all for the opportunity to lead.

  • The Thrillabon in the Audubon

    Being an F3 Nation member for only 10 months (last race I was nothin but a gleam in a Hawg’s eye), the Gnarly Nutria was the stuff of legend. A back and forth sporting event like the world has not witnessed since Ali vs. Frazier. Two heavyweights going toe to toe for 5.4 miles with the Uptowners dominating Gnarly Nutria I and The World squeaking by with a narrow victory in Gnarly Nutria II.

    This year The World looked to overwhelm the smug Uptowners with numbers, and we have been recruiting. I was even dreaming of running the first race of my life but fell to the wayside with a calf injury on Friday. Although The World would now be missing their best runner, they still persevered and began the race with a distinct advantage in numbers.

    Following an epic lightning storm, the race began at 9:10pm. Our first finishers were a family group, and hat’s off to Sandbar who brought two of his 2.0s who finished the first lap in solid time.

    I knew the Uptowners were going to be in trouble when the first runners to not complete all three laps were Uptowners. Then the top two finishers of all three laps were both from the World and the landslide began. Like an over-the-hill Frazier against Ali, the Uptowners were no match for The World in Gnarly Nutria III.

    The final score was 446 The World and 354 Uptowners. The World is so fast, we turned off the lights in our bedrooms when we got home last night and we were in bed before the room was dark.

    We welcomed 4 FNGs into our numbers in the largest sweaty ball of man I have ever seen. I got to hand it to the runners, the names for our new members were great. We welcome Tubbs, Tramp Stamp, Right Cheek and his brother Left Cheek to F3. May we forget your real names and always refer to you by your F3 names in public.

    Here are your Gnarly Nutria top finishers:

    1. Smooth – The World

    2. Turbo Tax – The World

    3. Pony Boy – Uptowner

    4. El Guapo – The World

    5. Mulligan – Uptowner

    6. End Time – The World

    7. YSR – Uptowner

    8. Swampcock – Uptowner

    9. Cavalier – Uptowner

    10. Mahatma-Ice – The World

    11. Right Cheek – The World

    12. Nip/Tuck – Uptowner

    13. Jadaveon – Uptowner

    14. Cowbell – The World

    15. Hawgcycle – The World

    16. Thighs – The World

    17. Freedo – Uptowner

    18. Cornbread – The World

    19. El Wire – Uptowner

    20. Mariah – Uptowner

    21. Rudy – The World

    22. Rocket – The World

    23. Peppa – Uptowner

    24. Saban – Uptowner

    25. Tubba – The World

    26. Tramp stamp – The World

    27. Bubba – The World

    28. Shorty – The World

    29. Brownbag – Uptowner

    30. Landing Strip – Uptowner

    Left cheek, Bad Moon, Two Yutes, Shooter, Bushwacker, Einstein, 86, Pi, Walleye, King Kong, Triple Shift, Reluctant Yankee, and Roots fell just outside the top 30 in this order. I couldn’t keep up with the names after Roots. Congrats to all who finished and all who completed 1 or 2 laps. Thank you for helping us all be better men as we do stupid, pointless things like run for no reason in the middle of a lightning storm while chased by Jaguars.

    I’m inviting you to our next AO at “the Boxing Match” sculpture in Kenner’s Rivertown. The first Wednesday of September will be the launch of the F3 NOLA “Fight Club.”

    Your Humble Scorekeeper (I don’t plan on doing this next year, so someone else better get hurt right before the race in 2019),

    RevSox

  • No Cowbell, No Problem

    The clock ticked steadily towards 5:30.  The growing herd of PAX started to get restless.  Mutterings of “Who’s the Q?” were heard.  YHC had checked the sheet the night before – Cowbell was on the list.  Surely Cowbell would have also checked the list, or his email.  Right?

    Wrong.

    5:30 arrives.  No Cowbell.  But the PAX wait on no man, and the Workout must go on.  So YHC grabs the Disclaimer, and leads the PAX off to the rock pile – with the warning that others better be planning their own part of the workout.

    Rudy – The Warmup

    Typical Rudy start. SSH, Smurf Jacks, Monkey Humpers, IW, then Plank-o-rama with Peter Parker, Mountain Climber, Parker Peter.

    Go grab a rock.

    Mahatma – The Ruck

    Line up in 2 lines for a Ruck.  Follow Mahatma’s lead.  Start with the rock held on one side (NO RESTING ON THE SHOULDER).  Then up above your head.  Then to the other side.  Ruck down to the tree line.

    Line Up and Partner Up.

    • PAX 1: Carry Rock #1 out about 30 yards.  Bear crawl back.
    • PAX 2: Simultaneously start bear crawling out to Retrieve said rock and return it.
    • PAX 1: On return, grab Rock #2 and carry out about 60 yards.  Sprint back.
    • PAX 2: On return with Rock #1, sprint out to retrieve Rock #2 and carry back.

    Rinse and repeat.

    Bogey – The Slllllllooooooowwwwww Count

    All exercises in slow count cadence.  Up in 4, Down in 4.  x20 (or so) each

    • Curls
    • Straight Out in front (ok, this one was “not easy”).
    • Rows
    • Squats

    Pai Gow – The DangerFEST

    Line up.  Be watchful – its time for rock throwing!

    • 5 Burpees
    • Throw rock, bear crawl to it.  Throw it again.  Try to avoid bear-crawling PAX in the vicinity.  Bear crawl some more.  Until Tree #1.
    • 10 Merkins.
    • Throw rock, lunge walk to it.  Repeat. Until Tree #2.
    • 20 Shoulder Press.
    • Return following roughly the same pattern.  Or we may have gone out to Tree #3 for another set of exercises before the return.  Sorry, YHC memory is faulty, caused by high humidity, high sweat, and high fear of falling rocks.

    King Kong – Work them Abs

    Circle Up.  King Kong runs us through some Core, while holding the rock.

    • American Hammer.  Twist that rock.
    • Scissor Kicks.  Keep the rock in the air.
    • Flutter Kick.  Keep the rock in the air.
    • One other set.

    Then Mahatma led us on a Ruck back to the Rock Pile.  Then a final sprint back to the flag.

    Walleye then took us home with the Count-off, Name-o-rama, Announcements and a closing Prayer.

  • Stomp 151 – Sprinting in the gloom

    Morning Forecast: Typical July morning.  Hot.  Preposterous humidity.  Low growls of thunder in the distance.  Good times.  The brief time when we could welcome the stomp with the sunrise seems to already be in the past, so instead we welcome the PAX in the Tuesday morning Gloom.

    The Pax: Another week with a near-record crowed: 13 PAX in the gloom to go out for a run.  Rudy Q – means we’re running.  None of this “Hey, lets kick a baseball.” stuff.  Nice to see Shorty back in the fold, as well as a newly Respected Amnesty.

    The Route: 30 minutes.  15 out and 15 back.  At your pace, meet back at the track at 6:00.  YHC enjoyed getting pushed by Smooth, El Guapo and Shorty (WELCOME BACK!).  At least until Smooth turned on the after-burners at the entry back into City Park, leaving us in the dust.  Good addition to Team World!

    The Track: Gathering back at the track at 6:00, give everyone a minute to catch their breath.  Then we’re on to the Sprint Ladder:

    • 100 sprint, 100 recovery
    • 200 sprint, 100 recovery
    • 400 sprint, 100 recovery
    • 200 sprint, 100 recovery
    • 100 sprint, 100 recovery

    As PAX finish, settle in on your backside to get some Rower Situps in.  x10.  Then x10 more.  Then x10 More.  That brings the 6 home to roost.  Mosey back to the flags (thanks FracSac for tending the flags!).

    Count-off, Announcements.

    • Gnarly Nutria tomorrow night.  Hawg promises to bring a Leg beatdown to the Birdcage tomorrow, while Tool promises an arm-focused workout at The Foundry).
    • Picnic on Saturday

    Intentions (safe travels, blessing on kids – and blessings on Belloq travelling with his Youth Group).  Close out with a prayer.  Thank you for letting me lead.

  • Backblast – Catfish Saturday VQ (2018-07-14)

    Greetings folks,

    Had a great workout this morning with Mr. Catfish’s Virgin Q.

    Attendees:  Catfish, Rudy, Mahatma Ice, Da Parish, Reluctant Yankee, Cliff Notes, Tool, Babyface, Triple Shift, Fracsac, King King, Mambi, Woz, Gabrielle, Medulla Oblongata, Bogey, Cooch, Calliope, Jinglevader, Dewey, Pie Gow, Abacus, Moist, Belloq, Whoop, Two Yutes

    Also had an FNG come in, who now has been officially christened as Beignet.  Turns out Beignet lives in Phoenix, so he will be bringing some N’awlins flavor back to his F3 group there.

    On to the workout:

    Started with a mosey over to the Great Lawn for Side Straddle Hop, Peter Parkers, Parker Peters, Plank Jacks, Imperial Walkers

    Moved to side of great lawn for a B.O.M.B.S. variant (50 burpees, 100 overhead claps, 150 merkins, 200 sit-ups, 250 squats).

    Moseyed to the fountain for some dips, step-ups, and derkins.

    Lined up and did 2 laps of indian run on the main road to the museum.

    Moved to the field adjacent to the museum for a combo of lunges, bear crawls, duck walk, and burpees.  This involved lunging for two trees, then 5 burpees, bear crawl two trees, 5 burpees, then duck walking two trees, 5 burpees.  Rinse and repeat.

    Moseyed back to flag for our CoT and naming of our FNG (beignet).

    Thanks again to everyone for coming out.  27 strong is a hell of a way to do a Virgin Q!  Hope be able to do it again soon!

    Catfish

     

  • Breakfast at Landry’s?

    Huge Crowd at Okwata this beautiful gloomy morning.
    YHC had a basic plan to run a good amount with no additional leg workouts and spend time focusing on upper body.

    DISCLAIMER

    Mosey across Lakeshore Drive and head East.

    COP #1: WARM UP
    Imperial Walkers X 20
    SSH X 20
    Windmills X 15
    Low Slow Squats X 15
    Peter Parkers X 20
    Row Sit Ups X 10 (This months ISI challenge, Today we needed to complete 65)

    Mosey further East down the Lakefront and grab some ledge
    Ierkins X 20
    Dips X 20
    Derkins X 20
    Row Sit Ups X 10 (20)

    Mosey further East down the lakefront near the lighthouse and get in two lines
    Group 1: 20 Hand Release Merks
    Group 2: Elbow Plank
    Flapjack
    Row Sit Ups X 10 (30)

    Mosey further East up the stairs to Landrys front door.
    Burpee Circuit:
    5 Burpees at the top, run down the stairs and up the other set
    4 Burpees…..
    Row Sit Ups X 10 (40)

    Mosey across Lakeshore Drive and begin to head back West
    Descending Merkin Sprints:
    Line up in the parking lot, complete 10 Merks, sprint to the other side and complete 9 merks.
    Repeat until reach 1.
    Peoples chair waiting for the Six
    Row Sit Ups X 15 (55)

    Mosey further west on the lakefront for Mary:
    American Hammer X 20
    Crunchy Frog X 20
    Flutter Kicks X 20

    Mosey west to the levee at Canal Blvd and head to the house of pain.
    Everyone complete 10 Pull ups, assisted if need be.

    Mosey back to the flag.
    Row Sit Ups X 10 (65)

    Count off, name o rama, announcements, intentions.

    Welcome Mackey D from Atlanta!

    Thanks for letting me lead!

  • Stomp #150 – Faster and Stronger Together

    “If everyone is moving forward together, then success takes care of itself.” – Henry Ford

    Before most people rolled out of bed this morning, 15 men got faster and stronger by posting at the The Stomp, a F3 running workout that meets every Tuesday in City Park, with this week being our 150th beatdown.  Some might ask, why would a bunch of guys drive from their homes to another location to simply run and maybe crank out a few body weight exercises?  Surely that can be done by walking out your front door and moseying down your street.  Burpees and core work can be done anywhere, right?   No need to get in a car and drive to do that, right?  Well for many of us, meeting up as a group, when possible, to do these things seems to help in several ways.  If you’re reading this, you probably grasp this already and routinely post at F3 workouts to push yourself, push others, break the boredom, and try exercise routines you may not normally do on your own.  Plus you get to heckle the usual suspects, rib on Hawg for always being late, as well as enjoy the 2nd F and 3rd F in the process.  For YHC, the Tuesday Stomp has been one I rarely miss since I know I’ll probably run further and/or faster that I would solo.  It also makes me put my running shoes on at 5:10 instead of 20-30-40min later and squeezing in a quick, lazy run before work.  For those that enjoy running and haven’t posted on Tuesdays, I suggest you put it on your radar.

    As the PAX trickled in, cool to see some a few more guys than usual.  Hopefully they weren’t expecting YHC to have some elaborate plan in store.  As go time came near, the plan was to run the Bayou route, 20 min out and 20 min back, but with a little twist…to try to start as a group and finish as a group.  Therefore we formed two lines for an Indian Run to the museum, then keep going at your own pace toward the bayou.  Once back at the flag, turn around and run back to sweep the six in an effort to finish as a group.  The IR went well with a 8:40 pace which is probably faster than most of us would have started with…t-claps to the PAX for pushing hard.  T-claps to Hawg for catching up to us despite being tardy, again.  Total distance covered varied from approx 3-5 miles.

    Once back, we had 4 minutes for the finale, or “sealing the deal”.  Since BURPEES were part of the original 610 Stomp, it was only fitting to work some in.  We partnered up for a burpee/plank countdown.  PAX 1 knocked out 10 burpees, while PAX 2 held a low plank.  Flip flop, then a round of 9 burpees, then 8,…with time running out around the 7-8 mark for most.  T-claps to Cowbell for demonstrating his new plank form with knees touching the ground…you get a pass since you helped lead the running pack.

    COT to cap things off.  YHC intended to bring up some cool pep-talk like stuff regarding the 150th Stomp milestone, however the run and burpees brought on a sweaty buzz.  Announcements include lots of races and events coming up so check your email or GroupMe if interested.

    Thanks for the opportunity to lead.

    Tool

  • Back to the Roots

    Too many moons ago I did my last Q at the Mothership.  My last Q was based on a book I had read the 7 Habits of Highly Effective People.  This time I wanted to focus on the roots of F3 a simple straight forward no frills beat-down.

    Disclaimer

    Mosey to the Great Lawn

    Warm Up – IW 30, SSH 30, Arm Circles F 15, Arm Circles B 15, Peter Parker 20, Parker Peter 20, Plank Jacks 20, Low Plank Peter Parter 10, Low Plank Parker Peter 10, Low Plank Jacks 10

    Mosey to the fountain in front of NOMA – wait for 6

    Mosey to the Singing  Tree

    Bearmuda Triangle – A triangle (approx 20 yard sides) was setup in the tall ant infested grass.  We divided into 3 groups.  Bear Crawl to cone 1 perform 1 burpee – Bear Crawl to cone 2 perform 2 burpees –  Bear Crawl to cone 3 perform 3 burpees.  Rinse Repeat.  Rinse Repeat.

    Mosey to open field

    16s Floyd Mayweathers & Monkey Humpers.

    Mosey to pier

    Jack Web 1:2 to 10 merkings

    Mosey back to water fountain by NOMA fountain

    1 MOM LBC 30

    Announcements/Intentions/Prayer/Coffeteria/Bible Study

    Welcome FNG – Quiche.  I think he was EH’d by the Wiz.

    This work out paid subtle tribute to some of my favorite F3 beat downs.  First to Roots –   YHC was happy to see Roots make his way from Uptown and deliver the third shovel flag of the day.  My first workout was at the Birdcage with non other than OG Roots as the Q.  It was quiet, intense, and intimidating.  In other words it was awesome.  2nd to Douille –  who taught me that low plank Peter Parkers and Plank Jacks are possible (there were doubters today).   Finally to Maverick (somewhere on the Northshore) who previously took the pax to the pier for Jack Webs.  Thanks to last months ISI challenge I could complete 10 rounds this time.

    Thanks for the opportunity to lead.