F3 New Orleans

Tag: Bongo

  • Mea Culpa Can Be Hell

    YHC did a no-show the prior Saturday.  He was in Oregon, and neglected to check that he was the Q.  Bad pax, bad pax.  Thank the Sky-Q that Rudy wasn’t there to remind everyone.  Tclaps Rudy for your fartsackery.  So when 86 called out for a switcheroo Q, YHC had but one option: to Q.  YHC needed some punishment, so that meant the same for the rest of the PAX.  Just think of it as a #DownPainMent.  About six or so of the PAX broke off for the Iron Challenge on the Great Lawn.  The rest of the PAX moseyed little farther up the Great Lawn for:

    First Circle of Pain:

    • Side Straddle Hops: 20xIC
    • Hillbillies: 20xIC
    • Around The World (or Daft Punk), in a kinda tribute to Side Effects: 12ishxICish (YHC was looking like Cowbell, there)
    • Merkins: 20xIC
    • Mountain Climbers: 20xIC
    • Peter Parkers: 20xIC

    Mosey to Tool’s Wall of Pain:

    • Calf Raises: 20xIC
    • Calf Raises with toes pointed out (or in, because your YHC said one but did the other): 20xIC
    • Calf Raises the opposite way (toes pointed in, or out, because your YHC was reminded that he got it backwards): 20xIC
    • Left Leg Dips (bring left leg to the ground): 20xIC
    • Right Leg Digs (bring right leg to the ground, obviously): 20xIC
    • Monkey Humpers (on the ground, not the wall): 20xIC

    Mosey to the Mini-Foundry and split up into several groups.  AMRAP for dips, burpees, leg lifts, big boy situps, pull ups, and steps up with a mosey aways away and back for the timer.  Rotate around until each group has done each.  Then a slow mosey to the beginning of Roosevelt Mall for a better tribute to Side Effects: Route 66.  The PAX split into two groups, one up one side of the mall and the other up the other.  At the first bench do either one erkin or one derkin or one LBC (but a real-ass LBC not a half-ass LBC), then mosey to the next bench for two, then to the third bench for three, etc. to the eleventh bench for eleven–for a total of 66.  After some water, mosey back to the Great Lawn for

    Circle of Mary:

    • Dying Cockroaches: 20xIC
    • Flutter Kicks: 20xIC
    • Real Freddy Mercuries (or is it Mercurys?): 20xIC
    • Hello Dollys (or is it Dollies): 20xIC
    • Putins: 20xIC
    • Rosalitas: 20xIC
    • Box Cutters: 20xIC

    It was getting late and Triple Shift was moseying like the Q, so no time for Dr W.  Sorry, I promise it for my next Q.  Mosey back to the flag for COT.  Tclaps for two FNGs.  It’s not us old farts who keep F3 going, it’s the steady flow of FNGs who keep it fresh and inviting.  I followed the logic for how we named Colonial: he lives in River Ridge, or it is Harahan?  [Sorry, YHC doesn’t venture deep into Jefferson Parish.]  So of course the defunct Colonial County Club in the middle fit perfectly.  How we got to Phoebes was a little more circuitous: the FNG is a physical therapist, so someone suggested Phoebe from Friends, whereupon the FNG reminded that she is a massage therapist, whereupon the PAX then went down too many rabbit holes for YHC’s oxygen-deprived brain to follow for other names, so he opted for Phoebes.  [The AMA is conducting a study to correlate the lack of oxygen after a post with the gnarlier an F# name, but the results should be obvious: the less oxygen, the better the name.]

    Jingle Vader

  • Carry Anothers Burden and Push Yourself

    YHC unexpectedly took the Okwata Q this week for two reasons. First was to help a brother out, and the second was because Okwata is a Rockin’ AO! With all the recent talk of the H8 lately, YHC knew we needed to do something to begin training for it. There’s no doubt previous training for the H8 led to the World dominance at the Gnarly Nutria! Enough about the World’s victory….

    YHC planted two shovel flags, one for ‘Merica, and one for the Nation! With the ole watch telling us it was 0530, time for the disclaimer…and then….

    Mosey around the Mardi Gras fountain, carioca left, then carioca right and circle up in front of the fountain.

    Warm Up
    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10

    Plank-o-rama (Ode to Rudy)
    Peter Parker IC x 15
    Shoulder Taps IC x 15
    Parker Peter IC x 15
    Mountain Climber IC x 15

    Mosey to the top of levee behind the fountain for a Chaos Run.
    Pax line up and begin to run toward Canal. When the Q calls “Disperse”, the Pax runs down either side, executes 3 burpees, then sprints back to top of levee, then continue run in single column formation. The Q called “disperse” about 5 or 6 times before we made it to Canal.

    BLIMPS
    Starting at the first corner of Lakeshore Drive and Canal.
    Burpees IC x 5 (6 count)
    Run up Canal to Amethyst Street
    Lunges IC x 10 (4 count)
    Run across to other corner of Amethyst and Canal
    Imperial Squat Walkers IC x 15
    Run down Canal to Lakeshore Drive
    Merkins IC x 20 (4 count)
    Run to original starting point corner
    Plank Jacks IC x 25 (4 count)
    Run up Canal to Amethyst Street
    Squats IC x 30 (4 count)

    Well, that was the end of the first set of BLIMPS, time to throw in some H8 training!
    Burpees IC x 5 (6 count)
    Run to the top of the levee on Canal, Bear Crawl across, run down to Lakeshore Drive
    Lunges IC x 10
    Run back up to top, Bear Crawl across, run down to Amethyst
    Imperial Squat Walkers IC x 15
    Do this until the BLIMPS are completed….

    Times Up, Mosey back to Flag for COT

    Count off, Name-o-rama, Announcements, Intentions, and ended with a prayer to the Sky Q.

    NMM

    Upon completing Plank Jacks at Amethyst, YHC stopped everyone for a 10 count. YHC asked all Pax to push themselves as hard as they can on the last leg, symbolizing carrying the burden of someone for just that brief time. We can’t take the pain or the suffering away, but we can help them carry it, even if for just a short period of time. It may only be symbolic, but YHC believes it transcends much deeper.

    YHC got to meet the legendary Amnesia today! Not sure if he’ll remember where Okwata is…..

    Thanks to Hokie Pokey, Bongo, JV, and Mahatma for pushing me today!

    Thanks for posting with me! SYITG

  • 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.

  • 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

  • Cooling Off In The Rain

    Mid day on Monday I saw the gap in Qs for the  week,  I signed up for the day I was available.  Later that day I checked the weather forecast and considered pulling my name hoping no one saw my commitment…..  But no that would be to easy,  and I am due for Q rain or shine,  besides this time of year,  a little rain and a early run is nothing but a blessing.  And rain it did,  but could have been much worst.

    Very simple as Tuesday morning always are in planning:

    15 minutes out to the bayou and 15 back.

    then to the track for speed workout sprint straights,  run curves.

    10 mercans

    2 minutes of plank hold

    then some stretching

    COT, Name a Rama, announcements, intention, prayer.

    Welcome new FNG Dr Goose!

    Thanks for opportunity to lead!

     

  • Rarajipari at the Stomp

    El Guapo:  When Hawg sent the message on GroupMe last night that we would be playing Rarajipari at the Stomp, I knew I had to be there.  I’m running the Blue Ridge Relay in September and I’m taking every opportunity that I can to train.  I also thought it would be a good opportunity to see how Hawg’s training is going.  Truthfully, I’ve been a little concerned.  He set up a June challenge for us on MapMyRun.  They idea was to run at least 70 miles in the month of June.  86 and Swampcock are already over a hundred.  Everyone else on the team is around 50-60.  Hawg has run…..11.  Eleven miles.  that’s about a third of a mile per day.  A third of a mile per day.  He also looks a little overweight.  Well, maybe more than a little.  I’m not sure he’s training.

    Rudy:  You have met Hawg right?  What about him made you think he knows what training is?  I didn’t even know he was still doing F3.

    Da Parish:  Hawg made a burpee bet with me on the LSU – Arkansas series this year and then went double or nothing on the SEC tourney.  He owes me 66 burpees at the Mothership, and I haven’t seen him since.

    Hawg:  I got a lot of family commitments.

    Stubhub:  Now that school is out, I’m glad to be back to working out with the guys.  I’ve been back for a while, but Hawg kept making a big deal about my “kotter” today.  I just let him go on and didn’t say anything.  My kotter was a month ago.  I’m not sure the last time he posted.  When he taught my girls in high school my wife and I used to talk about how we weren’t real sure he knew what he was doing.  Seeing him operate at F3….my opinion hasn’t really changed.

    Bongo:  “We gotta get out while we’re young, ‘Cause tramps like us, baby we were born to run..”

    Triple Shift:  Hawg pulls up, at 5:30 mind you, with a couple of baseballs.  We are supposed to be playing Rarajipari.  They actually make balls for that, but he’s going to use baseballs.  What kind of Mickey Mouse operation is this?

    Stubhub:  So as soon as we take off, my calf starts acting up again.  I injured it last week.  Let’s see…what was I doing when I injured it?  Oh yeah, I was at an F3 workout.

    Hawg: So Stubhub pulls up lame right out of the gate.  I felt so bad for him.  His first day back in a year and that happens.

    Stubhub: ….

    Cornbread:  T-claps to Stubhub.  He stuck around and got some work in and met us for the COT.  A lesser man would have gone home.

    Tool:  I was excited about the team I was assigned to – Me, T-Shift, Rudy, and El Guapo.  We are all strong runners and I can get to Laborde Mountain in my sleep.  I’ve actually done it a couple of times after one of our block parties.  At least, I think that’s how I got there.

    El Guapo:  We came out of the gate with the early lead, but we start to hear heavy breathing around Diagonal Ave.  We knew JV was out of town, so it had to be Hawg.

    Tool:  Things were going well, until Diagonal Ave.  Rudy and El Guapo must have gotten spooked and they took off….fast.  As Cornbread caught up to me and Triple, I could see Rudy and El Guapo crossing Harrison.  They were heading into the Couturie Forest using the path on the right.  Ironic as it is, the path on the right is wrong, but they were too far gone to hear me.

    Da Parish: Our team entered the Couturie Forest with Tool and Triple, but Rudy and El Guapo were already in there.  Laborde Mountain is only few hundred yards or so.  Having gone to Nichols, I’m familiar with losing and this had loss written all over it.

    Cornbread:  So kicking this baseball down the street is pretty easy, but once you get into the woods it gets a lot harder.  That’s when Hawg tells me and Da Parish, “I’ll run ahead and make sure we are going the right way.  You guys take care of the ball.”  …. Thanks Hawg.

    Da Parish:  We got to the top of Laborde Mountain and there was not a Rudy or El Guapo in sight.  We won!  I knew those Basin Runs would pay off.  Have I ever mentioned that there’s a run every Thursday night at The Basin?

    Hawgcycle:  Given the ISI this month, I thought we would do some merkins while we waited for the other team to straggle in.  Knowing that Triple Shift was there, I counted the cadence very slowly, making sure everyone had time to do them in perfect form.

    Tool:  Bongo and I split up to look for Rudy and El Guapo, hoping to find them in time to still win.  When we got to the top, the other team was there.  Wait, where’s Bongo?

    Bongo:  “All by myself, Don’t want to be, all by myself…anymore.  All by myself, Don’t want to be….

    Triple Shift: So Hawg finishes the merkins and proudly exclaims “That’s 50 more toward this month’s challenge.”  If he has done the rest of his merkins the way he did those 50…. I’d say he’s done…..zero merkins this month.

    Tool:  Hey guys – we need to go get Bongo.  No man left behind

    All:  No Man left behind!

    Stubhub:  ….

    Cornbread:  Unfortunately finding your way back from Laborde Mountain is easier than finding your way there, even for Rudy.

    Hawg:  We had lost sight of El Guapo and Rudy, by the time we passed the Foundry.

    Rudy:  I lost sight of El Guapo by the time I passed the Foundry.

    El Guapo:  Okay.  I’m certain Hawg’s not training.

     

     

     

     

  • He’s not heavy, he’s my brother!

    As I was preparing for my Q at the Mothership (Rudy ‘Voluntold’ me last week), I wanted to incorporate some new exercises to keep it ‘Fresh’ as my kids say and to have a theme of teamwork.  The one thing about F3 I so greatly appreciate is the partner workouts.  I know myself too well and I will quit on myself far earlier than quitting on someone else.   After going through the Exicon on our F3NOLA website, I gathered some thoughts and formulated a plan.

     

    WARMUP

    25 SSH, 10 Abe Vigoda, 10 Arm Circles (front and back) all in cadence.

    20 x Cheerleaders (Things got off kilter and I got messed up but this was pretty difficult)

    10 x Sprinklers

    20 x J-Lo’s and 20 Peter Parkers

     

    THE THANG #1

    Incorporating the partner theme, we grouped up into 2 groups of three and 2 groups of four and did ‘Catch us if you can’.  We would head from the great lawn to the large grassy area to the right of NOMA (Thank the Lord there are trees for shade and the grass was cut).  For the groups of three, one member carries another member by fireman’s carry or piggyback and runs to the field while the final pax member does 5 plank walks and runs to catch up to their teammates and switches out until they reach the field.  For the groups of four, one pax member will fireman’s carry or piggyback their partner while the other two pax members perform 5 plank walks and then runs to catch the other members of their team and switches out until they reach the field.

     

    THE THANG #2

    After we arrived at the field with many stares from onlookers, we partnered up for B.O.M.B.S. in the shady tree line.  50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Bridges a.k.a Wife Pleasers and 250 Squat Jumps.  One pax member runs out approximately 100 yards and then back while their partner performs the exercises listed.  There was very little mumble chatter as we got to work.  As the PAX started on the Squat Jumps, I could see the fatigue amongst the PAX and quickly decided to drop the total number to 200 from 250.

     

    THE THANG #3

    After a quick water break, we did the Genuflect.  What is the Genuflect, you may ask?  It is a modified Lt. Dan where you are standing and then kneel down and stand back up.  After you stand back up, you perform 2 forward lunges.  From there you kneel down and stand up 2 times and lunge walk forward 4 times.  We did this all the way up to 10 kneel downs and 20 forward lunges.  Again, no mumble chatter.  After we arrived at the 8th tree, we slowsyed back to the water fountain with about 4 minutes left.

     

    THE THANG #4

    Did we run or walk back?  No!  This is a partner themed workout!  Because we did ‘Catch Us If You Can’ on the way out, we would do ‘Catch Us If You Can’ on the way back.

     

    Countoff, Namerama, and Circle of Trust.

    It always amazes me how F3 has grown and impacted so many men in our area and throughout the country.  Over half the men at today’s workout weren’t there 6 months ago!  Prayers for the sick and strength and grace for parents that have special needs children.  Lord help us to be difference makers in our homes and in our community!  Thank you for allowing me the privilege of leading the PAX of F3 NOLA!

     

     

     

     

  • Stomp #146

    YHC arrived at the 146th running of the 610 Stomp to find not one, but two Kotters!  Welcome back Stubhub and Milkman!  Hope you’re here to stay!

    YHC isn’t creative enough to do anything other than a run on a Tuesday, so instructions were given to run out for 20 minutes and back along the Bayou St John route.  Great run with Great F2!

    Upon all arriving back at the shovel flag, YHC told all to “do some ‘merkins or something” while waiting for the 6.  Once all arrived, YHC figured he’s better get it organized, so we did the following:

    Merkin IC x 15

    Flutterkicks IC x 15

    Dying Cockroach IC x 15

    Penguins IC x 15 (no cheating!)

    LBC’s IC x 15

    COT

    Name-O-Rama, Announcements, Intentions, and Closed with a prayer to the Sky Q.

    Thanks for posting with me today.  No pictures today, my bad!

    SYITG!

     

     

  • 610 Stomping Grounds

    7 PAX gathered around 2 flags, enjoying the bright morning skies.  “I need some shades” commented Da Parish.

    Wisner bridge remains closed off, though the walkways look like they are nearing completion.  Soon we’ll be able to add that route to the regular routes.  But instead, since Rudy wants some mileage (gearing up for Gnarly Gnutria) – we’ll do the usual Bayou St. John out-and-back route.  Be back at 6:10 for Mary.

    The Thang

    Out and back along Bayou St. John.  Typical June sweat-fest.  Enjoyed a great outbound run with Triple Shift, always a pleasure to feed off of his energy.  Home Schoolers are well served by having such a passionate advocate on their behalf.  Keep Pushing!

    The Finish

    6:10 – finish up with some Mary, everyone join in as they return.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25
    • Penguin x25

    Circle up for count-off, name-o-rama, announcements and intentions.  FracSac seemed to casually keep moving to the side of the circle opposite YHC (who, having noticed this behavior, kept casually crossing the circle to stand next to FracSac.  Is it my sweat?)

    Finish off with prayers for guidance and wisdom, to use the glorious gift of Today in service of Your wishes.

     

  • Bridge Over Stagnant Waters

    Leading 20+ men on Saturday beat-down is a tall order, so Your Humble Correspondent (YHC) needed to prepare. On the afternoon before the workout, my 9-year-old son and I took I bike ride to City Park to survey any hidden corners typically overlooked during Mothership workouts. Whenever the Pax moseys from the flag to the museum of art, the little hill of a bridge just after Morning Call is a nice little challenge, especially because we don’t have hills in New Orleans. But there’s too much traffic along that road to do a workout on. On my bike, YHC spied those foot bridges over the lagoon behind Morning Call and thought it might be a good spot to try something new. (At least, YHC hasn’t worked out there before.)

    YHC showed up a few minutes before the workout was to begin, and there was already a healthy crowd there. A few stragglers joined in as the PAX moseyed to the Great Lawn. Let’s get started:

    • Arm circles – 10 forward, 10 back
    • Cross-legged windmills – 10
    • Then some stretching – Runners stretch, crouching and holding it for 10, knee circles, legs open with stretch forward, soles touching and stretch forward

     

    Warm ups

    • Hillbillies x20
    • Merkins x20 (maybe too fast a cadence)
    • Jump squats x20
    • Floyd Mayweather x20
    • Peter Parkers x20
    • SSH x20
    • 10 burpees on your own

    To the bridges

    We did a Dora 123 where one partner runs over one bridge and returns over the second with some nice steps to climb up. Taps out and the other partner does the circuit. A combined exercise of:

    • 100 plank jacks
    • 200 toe-touches (from crab-walk position)
    • 300 mountain climbers

    To NOMA

    After a moment of hydration at the museum, we partnered up again at the main fountain.

    One partner bunny-hopped up the stairs, while the other partner did:

    • derkins
    • irkins
    • dips

    …partners switching each time between bunny-hops and the exercises at the fountain. When we were done, rinse and repeat.

    At the trees

    Short mosey to the field with the line of trees in front of NOMA.

    • Lunge walk (length of two trees)
    • 10 burpees on your own
    • Duck walk (length of two trees)
    • 10 burpees on your own

    Mosey back to the Great Lawn

    Time for some Mary

    • Flutter kicks x20
    • American hammer x20
    • Hello Dolly x20
    • Crunchy rolls and crunchy roll step-ups (something from my martial arts practice) – on your own
    • Freddy Mercuries (I think) x 20

    Times up! Back to the flag for name-a-rama where we named two FNGs: Calliope and Mary Lou. (Mary Lou’s leaving town anyway, so a silly name won’t haunt him for long.) Announcements, a prayer, and then some camaraderie at Morning Call.