Four years ago in the gloom of the Peristyle, YHC was EHed by Heisenberg to check out this men’s only fitness group. Bubba’s Beatdown was all it took to keep YHC coming back for more. What better way to celebrate my anniversary than to recycle my first Q, which was at Okwata. Thank you to all of the PAX that posted today.
W/U
SSH x 30
IW x 15
HB x 15
AC x 10 x 10
Peter Parker x 15
Parker Peter x 15
Self Love
The Thang – Mosey to Canal blvd and partner up. PAX 1 will AMRAP while PAX 2 runs up Canal, bear crawl the median, and back down Canal. Switch.
Plank Jacks
Tempo Merkins – 2 count up, 2 count down
Step Ups
Dips
Mosey back to the Lakefront area across from the fountain and circle up for the Lazy Q. Each PAX step into the middle and call an exercise to be performed for 22 Reps.
Counterama, Namerama
Announcements – Register for the IronPax Challenge. Pay attention to Mumble Chatter and emails for information regarding recovery efforts for our neighbors in Southwest Louisiana who are suffering from Hurricane Laura.
NMM – Takeaways from today’s beatdown were not announced but included awareness or PTSD and Mission 22, a organization dedicated to Post Traumatic Stress and Traumatic Brain Injury, substance abuse and all of the issues veterans are facing today.
Another 610 Stomp in the books…the 260th one to be exact-ish. Strong showing with 14 PAX ready to run and test the limits of our middle-ages chassis. This was the 3rd Summer Series 2-mile time trial, with several of us gunning to break our previous times, and perhaps set a new PAX record. Started with a warmup mosey on a Palm Dr with a pitstop COP to make sure all cylinders were firing, then moseyed to the Festival Grounds track for a 2-mile timed run/race. Times were as follows:
High Rise 17:23
Einstein 16:07
Rudy 16:15
Bongo 16:37
Boo Boo 18:08
Belloq 18:34 *ran barefoot!
Catfish 13:20
Kuch 16:00
Snooze 18:54
Screwtop 15:10
Breadsticks 15:15
Tool 16:44
Sheetrock 13:45
Saban 17:00-ish *modified/planked
Mosey back to base via the “short route” after zero enthusiasm was directed towards the long route option. Capped things off with LBC, Flutter Kicks, Dying Cockroach, followed by a minute of stretching and COT.
NMM:
Good to see Sheetrock back in the gloom, running shirtless in case the ladies were out.
Very little traction could be gained for the rename of Catfish to Barracuda or some other fast swimming fish.
Saban ran, likely to defend his first-place title, even if it meant he could blow his third knee out.
Belloq continues to be a beast. He ran barefoot again as he deals with an injury…most would take a few weeks off from running, but not this guy.
A new 2-mile record was set today, by over 1 minute. T-claps to Catfish and Sheetrock for being the first to run sub-14:00 times!
T-claps to Kuch for the mid-workout EH on a fellow runner at the track.
Einstein posted 2 days in a row! Welcome and glad to have you in the mix.
Boo Boo posted despite an iffy knee. Way to stay committed and always good to see some PAX from the western parts pop in from time to time.
Rudy implied that 20 flutter kicks were sufficient, no need to do 25 like everyone else. YHC was glad to see the quarantine has not affected the rudyisms that we’ve all grown to enjoy.
It had been a while since I had done a beatdown involving pull ups. The more I thought about it I had not done a pull up since the Murph Memorial Day Beatdown. And prior to that it had been since the Covid shutdowns began. So I really felt like doing some pull ups. Well it just so happened I was the Q. So guess what exercise I included today?
Warm up
Mosey over to the parking lot adjacent to the track and circle up.
SSH x 20 IC
Windmills x 10 IC
Grass grabbers x 15 IC
Arm circle x 10 Fwd/rev each IC
Self love x 15 IC
Hillbillies x 15 IC
Mountain climbers x 20 IC
Next up we performed an Indian Run down the street to the foundry. Sweep the 6. Leave no man behind.
Tha Thang:
It’s Tabata time! I wanted to incorporate a beatdown that addressed all major muscle groups. With a little help from some Youtube workouts I found 10 exercises I wanted to complete. 25/10 Tabata timer was set for 5 stations.
Round 1:
Pull ups
Dips
Rotational merkins
Bulgarian split squat
Hamstring RDL
Rinse and repeat
Round 2:
Human pullovers
Inverted chin curl
Long leg bridge
Derkins
W’s
Rinse and repeat
Mosey back to the virtual flag. Sweep the 6. Plank for over 1 minute until 6:15.
This week’s Stomp was another 2 mile time trial. Back in June, we mixed up things a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year. Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.
Started off with a warmup mosey at a conversational pace to the Festival Grounds track near The Foundry. Next a quick COP with IP, WM, and and a few other things to make sure everyone was good and loose. Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.
The PAX finished with the following times, several with improved times from the first TT:
Bongo 15:39 (15:52 TT#1)
High Rise 17:07 (17:12 TT#1)
Colonel Mustard 15:45 (15:02 TT#1)
Snooze 17:25 (18:00 TT#1)
Rev Sox 14:37
Saban 14:30
Tool 16:45 (16:58 TT#1)
From here we moseyed the scenic route around the Big Lake to the front of NOMA where we reconvened for an Indian Run back to base, followed by a few minutes of stretching.
T-claps to the PAX that improved their times, which was no easy feat given the temp and humidity.
T-claps to Snooze for shaving 35 seconds off!
T-claps to Saban for breaking the top time from TT#1…hopefully that didn’t blow his knee out.
T-claps to Rev Sox for setting his 2 mile PR.
The 3rd (and last?) 2 mile time trial will be on Aug 18th. Hope to SYITG.
A bit late on the back blast, but better late than never to keep up the habit.
Good crowd on this mid-June morning, most likely due to cooler than normal June temperatures with minimal humidity, enjoy while you can….
Overall, this was a running running work out with a bit of boot camp breaks. Overall we tracked over 3.5 miles, didn’t really intend for that but alway more comfortable using my legs more than anything.
Warm up
5 Peter Parkers
20 Windmills
25 IW
31 SSH
20 Mountain Climbers
First an 11 using canal street OOC lane/levee, sit ups at bottom, squats up top
Then across the street to the Lakefront for say a suicide Route 66 Burpee exercise?
Start at light pole 0, run to light pole 1, then 1 burpee
Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees
Repeat to 10
Planned for Mary at the flag but time was out….
Normal closing ceremonies.
Many thanks for the opportunity to lead and putting up with he cardio, definitely need to Q more.
Another 610 Stomp in the books. According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot. T-claps to all for keeping The Stomp going strong!
Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown. Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance. This week we opted to mix it up the running a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year. Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.
Started off with a warmup mosey to the Festival Grounds track near The Foundry. Next a quick COP with IP, WM, and PP to make sure everyone was good and loose. Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles. T-claps to Mahatma for stomping on the pedal…that dude is a beast!
The PAX finished with the following times: Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??
From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind. High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching. Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed. We’ll do it again, once in July and August.
T-claps to the banged up PAX for still posting and getting in a beatdown.
T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.
T-claps to Snooze who has become a regular the past few weeks.
T-claps to all ten PAX who seemed to all push hard on the two mile run.
Lovely day with 10 PAX at city park as we continue to re-commence with our regular F3 workouts: Bongo, Gabby, Hokie Pokie, Belloq, Beignet, Da Parish, Tool, Heisenberg, Rudy, Catfish (Q).
Started on the Great Lawn with Abe Vigoda, Grass Grabbers, and Arm Circles to get stretched. Broke a sweat with side straddle hop, some deep lunges, and 8-count bodybuilders.
Moved to faces for Plank Jacks, Peter Parker Peters, and Mountain Climbers. Rounded out the warmup with 8-count bodybuilders.
Moved to the Great Lawn treeline, partnered up for BOMBS (modified with V-ups instead of Big Boys Situps, and Jump squats instead of squats). Count was cumulative (w/ partner) 50 burpees, 100 overhead claps, 150 merkins, 100 v-ups, 50 jump squats. One partner did exercises while other ran to end of field, did one burpee, and ran back.
Moved over to peristyle for a “column conveyor”: hand stand on columns in a line, last person in the line bear crawls to the front (like an indian run). Did one brutal round, then a few handstand presses. Grabbed a bench for dips, then calf raises at the columns, then donkey kicks on the columns, then box jumps.
For the end, busted out the F3 deck and did some Card battle. Each person got a card, paired up with someone else. Cards were shown, higher card was the exercise, with the combined #s the number of reps.
Something has been going on in the last couple months that just doesn’t seem right. I haven’t had proper care for much longer than that, but at least I have good company every week, that is until sometime mid-March. You see, there is this awesome group of Men that make me feel like I have purpose. They don’t just sit on me or leave trash all over me. They really care. Not like that so called “groundskeeper” that doesn’t know anything about grass. I’m only about 10 years old, so I’m still trying to figure things out.
I’m sorry, let me introduce myself! I’m the Great Lawn, and I was shown some serious Respect this last Saturday, 16 May. It’s been rare to see these fine Men gather here as of late, except for F3 Fest, which was a total blast by the way! That guy Tool really knows how to throw a party….
The one they call Fracsac gave a disclaimer, had the men count off and remember the numbers, and then brought all 12 Men to my domain Saturday morning in what he referred to as a Phase 1 celebration. I guess that means F3 is back, which is awesome. I missed these Men. Well most of them anyways. I try not to play favorites, but have you met that Rudy guy? But I digress……
There was a warmup:
SSH IC x 50 – wait a minute….Why more than 31? I’m confused
IW x 20 IC
GG IC x 10
AC IC x 20
PP IC x 20
Then they moseyed to one side of me for the first Routine:
Blimps – Starting on one side, do an exercise, run to the other side of me, do the next exercise, then run back. You get it, right?
Burpees x 10
Lunges x 10
IW x 15
‘mericans x 20
Plank Jacks x 25
Squats x 30
Then he had then split up by even and odd numbers, using the count off from the disclaimer. It was a real disaster, but so was the Routine:
Start at each corner…..it was so bad, we’ll just say they did Burpees x 10, and 8 count body builders IC x 10. Probably something else too, but we just need to get past this one. I thought this Q was educated……
Mosey back to one of the corners for next Awesome Routine:
DirtyMacDeuce!
Round 1
‘mericans x 12
Squats x 12
Bigboi situps x 12
Run a lap around me
Round 2
Shoulder Taps x 12
LBC’s x 12
Lunges x 12
Run a lap around me
Round 3
Floyd Mayweathers x 12
Bonnie Blairs x 12
Freddie Mercury x 12
Run a lap
Round 4
Cataline wine mixers x 12
Jump squats x 12
LBT’s x 12
Run a lap
The next Routine was a test of mental fortitude:
Spoiler alert, it didn’t go well
The Q would ask for 2 numbers from the pax. One was for the number of SSH IC, the other was for SSH in silence, ending in unison with the Q. A failure would result in a penalty.
After 4 rounds of 10 penalty burpees, the Q called it. But on the bright side, the Pax got to do 40 more burpees! Good times!
Finished with some Mary.
Ended with a COT
I overheard some new Respect from the Pax, apparently the one they call Fracsac turned 50! Wow, how did that happen?
That must have been a real downer to turn 50 during a pandemic. As it turns out, that guy had a pretty awesome day. After enjoying some coffeteria at the re-opened Café Navarre, several of the Pax surprised him with a drive by birthday and visit! What an awesome organization F3 is! I wish I could get up and join them. Maybe someone will put some good grass on me……
SYITG
Coffeteria at Cafe NavarreBirthday Drive ByBirthday Ride ByAwesome F2 Surprise
Run for 6 minutes ~ Stop for 10 pushups… Run 2nd 6 minutes ~ Stop for 10 pushups~~~ Turn around and repeat on way back to practice track ~~ 40 pushups for Kuch’s 40th birthday but he was in the office working early for a big deposition so he didn’t even know.
The Thang ~ Part 2
Run hard 100m, Jog 300 meters… stop and do 10 push ups ~ Run 200, jog 200, 10 more push ups… run 300, jog 100, 10 more push ups… run 400 and do 10 more push ups…. ~~ that’s 40 pushups for Kuch’s 40th birthday but he was in the office working early for a big deposition so he didn’t even know.
For the overachievers ~ There was a part 3
Run 800, 10 push ups… run 1200, 10 pushups, run 1600, 10 push ups, run 200 with 10 more pushups
With a delightful temperature of around 45 and the wind blowing a tad over 20 or 25 mph or so and waves spewing sea cucumbers and other detritus over the seawall, the diligent PAX were few in the gloom this morning. YHC can only rationally deduce that all the other PAX had electronic gizmos that were collectively hacked with a virulent strain of a corona virus variant, the FartSack Virus. [Ludites rule!] While some local news reporter was parked across the way, no doubt waiting for Hawgcycle to tell him where Jim Cantore or some bicycling science teacher at Country Day might be found, the PAX wondered who was the Q? Where was the Q? So two seconds to 5:30, YHC became the first Q: Ready Teddy, Okey Dokey, yada yada yada, and so on. Q1 (JV): The PAX quickly moseyed over the levee for quieter environs for a warmup. SSHs 20xIC, Imperial Walkers 20xIC, Low Slow Squats 20xIC, Grass Grabbers 20xIC and Windmills 20xIC. The PAX then moseyed on the street over to the Canal Street hump. For the first round of four: mosey up the levee for 20 merkins, then mosey down for 20 dying cockroaches (2-is-1); rinse and repeat but with only 15; then rinse and repeat again but with only 10; and finally rinse and repeat with only 5. Over to the grass for some Jack Webb up to 12 (should have gone to 14 to outdo Catfish—next time!).
Q2 (Holy Grove): back to the Canal Street hump. Bernie Sanders up, SSHs till the 6 arrives, mosey down and then SSHs till the 6 arrives; rinse and repeat three more times. #TClaps to Q2 for the words of encouragement to Q1, whose quads were dying. Then to the grass for two rounds of static V-Up folds for 30 seconds each.
Q3 (Bongo): it still being RRR month, time for a mosey along the levee towards Landry’s and then back to the flag, with an occasional pause for a round of burpees along the way.
A minute to spare, Q1 (JV) sealed the deal with 10 burpees. Intentions for Sheetrock’s daughter, Holy Grove’s dad and general praise. Thanks, gents, JV
