F3 New Orleans

Tag: Bongo

  • Okwata – Physical Fury

    Okwata – there is no AO more unpredictable!  This time of year is a crapshoot as to weather but when you sign up to Q you get rolling either way!

    11 men showed up to the lakefront to work.  After a short disclaimer Triple Shift and his buddy (one day to join the pax, Adam) decided to skip the work out and take a walk along the lake.

     

    The rest of us took a short mosey to warm up:

    Short run with high knees and carioca around the fountain then circle up

    SSH x 25

    Side lunges x 25

    Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.     JV decided that the PAX had not embraced the suck of the wet ground and had us perform superman roll to back cross – this got the group fired up.

    Now time to work:

    1-5 levee work

    Start with

    1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

    Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

    1 minute plank recovery

    Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

    Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

    Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

    Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

    1 minute plank recovery

    Mosey back to the flag – apology to Abacus – he was tying his shoes and we took off not realizing he was pulling a hard 6!  He caught up and we started some Mary!

    Combo x 20 2 count – Dying Cockroach into Penguins

    Combo x 20 2 count – In and Out to flutter kicks

    High Plank J – Lo’s x 15 2 count

    COT

    Give thanks and take nothing for granted – carry forgiveness in our hearts!

    Let’s do this again some time!

     

  • 90% Chance of Rain?

    As the title implies,  the area’s first major cold front was scheduled for Tuesday and 90% chance of rain predicted at 6:00 am…..  Needless to say, the night before I questioned showing up in the gloom and perhaps no one would notice if I took my name off Q listing?

    But what’s a bit of cold rain going to hurt?  Pax all showed up on time with just a minor drizzle to start.  After Rudy finished taking a leak,  the disclaimer and simple instructions given potential rain:

    Run 17:00 Minutes out and back,  then do ~ 3 laps on the track for speed workout,  run straights, jog curves.

    Upon running down Roosevelt Mall then came in a long hair person wearing flop flops to run a steady pace,  Hawg.

    Apparently Smooth misunderstood the instructions and thought the speed work was for entire initial run and not on the track.  All the rest kept a good steady pace and still saved room for speed work.

    We were dry the entire run with barely no rain,  glad I didn’t miss.

    Thanks for the opportunity to lead.

    Bongo

  • Partnering in the dark

    6:30 am on the last day before Daylight Savings Time ends is, surprisingly at least to YHC, quite dark.  YHC had plans that included moseying through the forest over to the track – its been a while since we hit the track at the Mothership – but decided to improvise instead, and avoid the inevitable sprained ankle that awaited him if went blindly running through the tree roots in the pitch black NOLA morning.

    PAX were thus treated to a modified, sorta-improvised Q – and they noticed.  And mumble-chattered about it.  But c’est la vie: you get what you pay for…..

    To the Great Lawn!

    Heisenberg grumbled about the damp and cold.  So…  Thanks for the great idea Heisenberg – everyone on your 6 to start with LBCs!  Much gumbling ensued.  So – lets roll over for some Superman.  More grumbling.  That might have been the last YHC heard from Heisenberg for the rest of the workout.

    Then get started with SSH: 10 regular, 10 redbull, 10 triple-shift cadence.  Tried the same with IW – but IW in Triple Shift cadence proved to be, uh, weird.  So quick cancel of that one.  Monkey Humpers x30 (much grumbling and groaning as we hit the 30 count.  Don’t worry, we’ll see these again.) Abe Vigodas to finish stretching out hammies.

    Partner Up for Blimps

    Partner up for BLIMPS around the great lawn.  Start on one end with 5 burpees.  Then run around the lawn (stick to the sidewalk, appreciate the clarification call-out Frac) partners going in opposite direction.  When you meet your partner around the track (wherever it is), do the next exercise together.  Then keep running.

    5 Burpees.  Run.  Say Hi when you meet your partner.

    10 Lunges.  Run again.  Say Hi again.

    15 IWs.  ….

    After several repeated explanations, the light slowly dawned on the PAX.  Even  King Kong was able to figure it out.  So we were off.

    When finished, join the PAX circle in the middle for more LBC waiting on the 6.

    Partner Up for some Sprints

    Groups of 3 this time. PAX 1 does LBC on one side of the great lawn.  PAX 2 does Merkins on the other side.  PAX 3 sprints across the lawn tagging out his partner on that side.  Partner sprints back across the lawn.  Etc. etc. etc.  You are either doing LBC, Merkins or sprinting.  Rinse and Repeat until YHC gets bored.  YHC gently reminds PAX to sprint , not mosey.  There will be time for resting later.

    Go.

    6 mins later, PAX got a 16 count from JV.

    Start the mosey to the Fountain, but pivot instead to the foot of Roosevelt Mall.

    Partner Up for some Dips

    Partner up – find a different partner.  4 Minutes of Partner Dips at a bench.  What’s Partner Dip?  PAX 1 does 20 dips resting feet on PAX 2 who is planking.  Repeat.  YHC was sad and alone, and only could dip, looking longingly at the other PAX who had a partner and time to rest – with dirty feet on their back.

    Mosey to the Baby Foundry

    Parnter Up for a Circuit

    6 groups (3 PAX per group)

    • 15 Burpees (Timer)
    • Green Snake Jumping (or Box Jumps)
    • Pull Ups
    • Merkins
    • Hanging Knee Lifts
    • Dying Cockroaches

    Everyone gets a turn at all of ’em.

    Mosey Home

    But wait!  Two Yutes asks Q if we could PLEASE do some more Monkey Humpers!  Of course we can.  So we stop at Tools Wall for 2 rounds of Calf Raises x25 followed by Monkey Humpers x30.  Lots and Lots of PAX groaning after MH x30.  And lots of strange running form to be seen as we re-started the Mosey Home.

    Thanks, Two Yutes and Triple Shift, for pushing YHC on the run home!

    Peter Parker at the Flag waiting for the 6.

    COT

    Count-off (17 Strong!) Name-o-rama (no FNGs this week – everyone remember to keep EH’ing.  Bring F3 to your friends!) and close out with our intentions and prayers.  Thank you all for the opportunity to lead!

  • Superhero’s and Scary creatures – It must be Halloween

    12 PAX met this morning in the gloom of City Park @ the Foundry.  I was expecting to see a few Pax in costume, but only saw a group of men, many in F3 shirts/gear.  We certainly were a scary looking group.     With Voodoo fest still having an impact in the Park, we were somewhat limited in where we could workout this morning.   We moseyed to the lawn in front of the new Children’s Museum for our warm-up as follows:

    SSH x 31

    Imperial Walkers x 31 (in honor of my youngest son  (Tiny 2000 or Deduction) who was a storm trooper this evening.

    Arm Circles – 10 forward and 10 backward

    Windmills x 20

    We moseyed back to the neutral ground area near the flag at the entrance to Roosevelt Mall for the following Halloween themed/superhero/scary workout.    YHC had four pumpkins in a square about 20 paces apart.

    Corner 1 – Peter Parkers (spiderman/superhero) x 31, bear crawl (spider crawl) to Corner 2

    Corner 2 – Big Boy Situps (Mummy sit-ups) x31, crab walk/crawl to Corner 3

    Corner 3 – Parker Peters (spiderman/superhero) x31, bear crawl (spider crawl) to Corner 4

    Corner 4 – Skeleton Jacks (modified SSH squat thrust) x31, crab walk/crawl back to Corner 1

    Then run (from the Zombies) the loop of Roosevelt Mall and meet back at the cones/pumpkins.     We were able to finish two complete sets of the exercises above.   With the remaining few minutes we finished with some plank exercise, flutter kicks and some Halloween Burpees.

    Announcements, Intentions, and Ball of Man.   Thank you all for the opportunity to lead.  Hope everyone has a fun and safe Halloween.

  • H8 – Pushing the Boundaries

    What we can learn from History:

    The 1st H8 – 8/4/16 – 6 Pax – Amnesty – Cowbell – JV -Kim-Chi, Surge and Hawg

    No official finishers as it was an AMRAP for only 25 min in the middle of a Hawg style beat down

    #2 Can the H8 be Conquered -10/23/16 10 Pax : Bubba, Belloq, Cowbell, Frasac, JV, Maverick, Surge, Triple Shift, Tool and Hawg

    Changed to the 40 minute challenge:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    NO Finishers: Bubba was the only one close with :20 away from completing.

    #3 The H8 Can be Conquered 3/16/17 13 Pax – Bogey, Duct Tape, Fracsac, Griswold, Kimchi, Reluctant Yankee, Rudy, Shorty, Surge, Tool, Triple Shift, Yo-Yo (FNG), Hawgcycle

    NOTE the oldest PAX this day was only 49!

    BB states there were some finishers but did not state who and the click “here” to see results no longer is active.  But non the less H8 had been conquered.  Congrats!!

    #4 Conquering H8 10/4/17 – 12 Pax – Cowbell, Da Parish, Fracsac, Nip/Tuck, Rudy, Shorty, SOGO, Surge, Triple Shift, Tool, Woz, Hawgcycle

    5 of 12 complete – CowBell on his 2nd full attempt – NipTuck 1st Uptowner  to conquer

    #5 Conquering H8 One Small act at a Time 04/19/18 – 12 Pax -Abacus, Belloq (Kotter), Jingle Vader, Mahatma (H8!er), Rudy (H8!er), Surge, Triple Shift (H8!er), Tool, Walleye (H8!er), Hawgcycle (H8!er)

    1/2 the group completed – Triple Shift conquered

    JV was one lap away

    #6  H8 – Pushing the Boundaries  10/18/18

    The gloom was perfect…. 21 Pax showed up to Okwata on a cool and windy morning adding another bit of intrigue to the challenge.  The anticipation of what some of the PAX knew and others were still asking themselves what the heck they were about to get into!  On a personal note I hit two milestones the last couple of months (Sept was my 1 year F3 anniversary) and just 2 days ago I crossed the 1/2 century threshold.  Roughly 6+ months ago I participated in my 1st H8 and as you read above from excerpts of Hawg’s BBs this event has been solid measurement of both physical and mental strength.  I like many was ready to see what F3 training has done – NO Doubt the H8 does have a way in humbling ambition but non the less is an allure for giving you something work towards.

    Look how the challenge brought out the PAX – 21 MEN almost double all previous H8 attempts!  Almost 1/2 finished (with 3 coming close to completing 9) – several are on the cusp of reaching 8 and many more improving over previous attempts or just setting their own personal bar!

    A lot of 1st timers:

    War Eagle , Medulla, Pai Gow, Rev Sox, Abacus, Quiche, Frozone, Two Yutes, Gumby, Bongo, King Kong, Smooth, Gabriel, Baby Face

    Repeat 8-attenders:

    Rudy, Triple Shift, CowBell, FracSac, Mahatma, JV, Surge (T-CLAPS, he’s done everyone)

    H8!er Club:

    1st Time: Rev-Sox, King Kong, Smooth, Gabriel, Two Yutes, JV (congrats on reaching it) – Repeaters: Rudy, Triple Shift, Cowbell, Mahatma

    There were some that came Oh so close – push hard for 6 months and come back and conquer the 8!

    H8 Humility – setting a personal goal a little too high……for now! But following the advice of the H8 beat down originator: Hawg, I started on 9 and threw a few guys off.  So along with

    T-Claps to King Kong for pushing the pace – Smooth for kicking everyone’s butt – I’m confident 9 is # that will be conquered at the next H8 challenge.

     

    Make the commitment to yourself- keep pushing to raise your bar.  Good Work!

    God Bless!

     

     

     

  • 610 Stomp #163 – Wisner Trio

    YHC signed up to Q the Stomp without realizing the Saints were playing Monday night. After a soaking wet beatdown followed by good F2 at Bayou Beer Garden the night before where we witnessed history from Drew Brees, and a whole lot of Da Parish, YHC did not really want to post. Being held accountable worked again, and YHC got up and moving. Two others joined in, and it was decided we would run as a trio via the Wisner Bridge route. A brief Disclaimer, and off we went..

    Down Marconi to Zachary Taylor Drive. Stopped at Pan American Stadium for Merkins IC x 20. Up and over the Wisner Bridge, then make one and a half laps on the bike/walking path, then head back to the flag. Arrived with a couple minutes left…
    Flutter Kicks IC x 20
    Seal the Deal with 10 Burpees OYO

    COT
    Count off, Name-O-Rama, Intentions, closed with a prayer.

    Thanks for posting with me today

    SYITG!

  • Why Merkins Are Beneficial

    Overall a good showing for yet a still humid fall NOLA morning.  We started promptly at 5:30 after the disclaimer for both my ability as a trainer and my lack of sleep…

    Warm up

    Abogotas or windmills — 15 very slow…

    PP – 15

    MC -15

    IW – 20

    SSH-25

    First event:

    Eleven at Canal Blvd. with Squat jumps at top of levee and LBCs at bottom.

    Next a recap from Hokey Pokey Face book post the benefits of push ups (good time to catch breath versus countdown.)

    Merkins – 12

    Incline merkins – 10

    Decline merkins – 10

    Shoulder taps – 15

    More Merkins – 10

    Then….  Time for a Red Barchetta (“This a song about a car”)

    Modified using light poles as boundaries and recommendation by Walleye to head west along lake due to a straight line versus east.

    Run up to 5 poles (not including the baseline) — 50 SSH

    4 poles — 40 MC

    3 poles — 30 Lunges

    2 poles — 20 LBCs (but truncated due to time)

    1 poles – 10 Burpees

    Six was regrouped after each exercise.

    Quick Mary

    Flutter Kicks — 15

    Plank hold 30-40 seconds and back to flag

    Round of numbers, names, announcements, intentions and COT.

    Great to lead and thanks for opportunity,  sorry it’s been so long…

    Bongo

  • 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.

  • 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