F3 New Orleans

Tag: City Park

  • Renaissance 5… or was that 6

    Warm up

    As the sun rose on a glorious morning after the completion of Run Ranger Run, we started with easy stretching as about 1/2 the group was out late last night with the final RRR run and sushi. Our stretching included legs together and leaning over SLOWLY, extended our stretch with each exhale, followed by Abe Vigoda x10, Grass Grabbers x10, Imperial Walkers x10, Arm Circles x10 forward and then x10 backward, and finally a lunge stretch.

    The Thang

    FracSac, Belloq, Catfish, Tool and yours truly started with a slow jaunt around NOMA followed by

    50 Burpess, then another loop around NOMA.

    100 push ups, then another loop around NOMA.

    150 Lunges, then another loop around only 1/2 around NOMA… stop in the back for…. incoming Pauly D …. and …

    200 squats followed with 5 MINUTES of Sunday Mornings (10 air presses while in people’s chair position, 5 donkey kicks up NOMA wall, then one balls to the wall and press = a Sunday Morning) now rinse and repeat for 5 minutes

    The Cool down Stretch

    We returned to the flag and did 5 minutes of stretching lead by Belloq.

    COT

    We closed lifting up our injured F3 brothers and those battling cancer and other illnesses along with announcements including read your F3 e-mail 😉

    Coffeetria

    100% attendance of the original 5. Pauly D stayed in City Park to get the rest of his Sunday morning exercise completed.

  • Good Morning Burpees In the Cold

    It’s been a little while since YHC Q’d the 610 Stomp, so it was time to bring back a crowd pleaser:  Good Morning Burpees!    

    14 Men stood ready to take on the challenge, including 1 FNG, courtesy of DaParish EH!

    The clock hit 0530, time to give a disclaimer, then:

    Simple Instructions:  Run the traditional route and say Good Morning to everyone you see (30 feet between groups).  If they say Good Morning back, only do 5 Burpees.  If they don’t say Good Morning….10 Burpees.  If anyone pesters for a “Good Morning” then 15 Burpees.

    YHC probably picked a bad morning for this, as there were few pedestrians out and about on such a cold day.  YHC and DaParish did not come across anyone until on the way back, which accounted for around 30 burpees.

    COT, Countoff, Name-o-rama, announcements, intentions, closed with a prayer to the Sky Q…

    Welcome Blowfish!  Now that’s a great name!

    SYITG

  • Trading mental mistakes for Burpees

    YHC hasn’t been to the Mothership in awhile, and it was great to see 17 eager Pax ready to join in some pre-Crazy Ivan activity. First thing was the disclaimer, followed by a shout out to the Freedom Hammer, an honored prize from last year versus the North Shore.

    Mosey to the Great Lawn, taking the long way, circle up for the warmup

    SSH IC x 31
    Hillbillies IC x 20
    Grass Grabbers IC x 10
    Arm Circles x 20
    Peter Parker IC x 15
    Mountain Climber IC x 15
    Parker Peter IC x 15

    Have the Pax count off and remember their number…..for later

    Mosey to a long side of the Great Lawn for BLIMPS:
    Burpees x 5
    Lunges (each leg) x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    Continue until the lunges take you to the other side, each Pax completed 3 cycles. 15 Burpees so far…..

    Mosey to the cones set up on the Great Lawn for suicides:
    The cones are set up like a basketball court.
    Sprint to quarter line and back – 5 merkins
    Sprint to half and back – 5 merkins
    sprint to three quarter line and back – 5 merkins
    sprint full court and back – 5 merkins

    Next up was involving the cones again:
    Start at baseline and Burpee broad jump to quarter line, then bear crawl to half line, then peter Parker to three quarter line, then bear crawl to end.
    Note: bear crawl and PP are similar yet different…..

    Pax averaged 4 burpees, so 19 so far….

    Next up was a mental exercise to test the Pax when tired:
    YHC asks two pax for their number, say 5 and 12. We count SSH IC to 5 and complete 12 in silence, on YHC’s SSH. If all pax stop at the same time, we’re done. If any pax continue counting or fail to stop at 12, a penalty is administered.

    First penalty administered:
    SSH IC x 5
    10 Burpees OYO
    SSH IC x 5
    9 Burpees OYO

    Back to the mental test. Let’s say it was 3 and 11. Result? Next penalty was administered:
    SSH IC x 5
    8 Burpees OYO
    SSH IC x 5
    7 Burpees OYO

    Back to the mental test, and onto the next penalty….gotta stop when YHC stops!
    SSH IC x 5
    6 Burpees OYO
    SSH IC x 5
    5 Burpees OYO
    SSH IC x 5
    4 Burpees OYO
    SSH IC x 5
    3 Burpees OYO
    SSH IC x 5
    2 Burpees OYO

    One more chance for Pax to get it right: but one pax started counting during silent count…..
    Penalty followed….
    SSH IC x 5
    11 Burpees OYO…surely some Pax anticipated 1 Burpee….
    That was 65 more burpees, for 84 total

    Back to the cones for more suicides:
    5 Burpees, complete a full set of suicides like before, end with 5 burpees.

    That’s 10 more, so 94 total. If YHC has been counting, 6 more would have made it in…..

    A little Mary:
    LBC’s IC x 20
    Flutter kicks IC x 20
    American Hammer IC x 10

    Belloq, Willie, and Gabrielle take us out with some stretches…..

    Mosey back to the Shovel flag for COT:

    Count off, name-o-rama, announcements, intentions and closed out a prayer to the Sky Q.
    Name-o-Rama included the freedom hammer being passed around! South shore looks to hold the prized hammer for another year!

    SYITG!!




  • Renaissance Run and Burp

    5 men gathered in the gloom to start their Sunday off right with the commitment to improve. YHC informed the Pax that the North Dakota State University Bison were once again crowned FCS National Champions with a commanding victory over the James Madison Dukes.  8 out of the last 9 years crowned National Champs pretty much solidifies the right to call the program a dynasty.  The Pac 12 will feel the wrath in September when the Oregon Ducks host the FCS National Champs for their opening game.    

    The clock hit 0600, time to give a disclaimer, then mosey to the field for:

    Warmup

    SSH IC x 31

    Abe Vigodas IC x 10

    Hillbilly’s IC x 10

    Arm Circles IC x 20

    10 Burpees OYO

    Bataan Death March
    Traditional Indian Run on the track around the lagoon, only thing added is the last Pax drops for 3 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes.

    Take the festival grounds track to the Foundry, continuing the Bataan Death March. 

    COP – Foundry

    Five Stations, 
    Station 1 – pull-ups AMRAP
    Station 2 – Big Boi Sit Ups AMRAP
    Station 3 – 90 Degree Flex Hang As Long As Possible

    Station 4 – Squats AMRAP 

    Station 5 – 4 Burpees, run to track, 4 Burpees and run back – Timer

    Rinse and Repeat – only make it 4 Burpees, then 5 Burpees at the track

    The first 8 Burpees were for the 8 National Championships, the final 9 were from the number of years it encompassed.

    Bataan Death March

    Take the route we came, back to NOMA.  YHC almost forgot about how we ended the Renaissance, thanks to Belloq for the reminder.  Continue the Indian Run to the backside of NOMA for some Sunday Mornings!  But first:

    Merkins IC x 10 (4-count)

    LBC’s IC x 20

    Crunchy Frog IC x 10

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press.  That’s one.  Complete 5 total, with an extra if you finish early!

    COT

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    Thanks for posting with me today, and way to kill it in the gloom this morning!

    100% attendance at Coffeteria!

    SYITG

    5 at the Renaissance

  • HEY, IT’S CALLED A CO-OP!

    Last minute switch on Q for Screw Top as he ran a marathon a few days before! YHC was happy to help out.  T-claps Screw Top! Meanwhile, (“unbeknowanstince” to us) a prepared and excited Catfish noticed an empty slot on the list and couldn’t wait to jump in.  A short conversation on site and we decided to split the difference for a progressive Co-Op Q; to which there was much applause and general excitement from the Pax. As we know, everybody loves change. Here at the Mothership, we call it growth.  Off to the Peristyle… DJ Diver had the tunes for the beatdown.

    WARM UP

    Arm Circles (front/back)
    Grass Grabbers
    Hill Billies
    Peter Parkers
    Parker Peters
    Run to Marconi and back, plank for 6

    PART ONE 

    10 Pax (and one K9) – Break into 2 lines of 5 pax, plank position with hands at feet of pax in front of you, straight line all facing forward, at bottom of the Great Lawn.
    Last Pax bear crawls to front of the line, shouts, next pax bear crawls to the front… etc
    At every second tree all pax recover to feet, ring of fire with your group, 20 squats while others hold Al Gore, back to crawlin’ maggot! We’re doing the whole lawn! The length, not across..

    Make it to end. Took longer than YHC anticipated. Partner up. Move to side of lawn.
    DORA 123
     -Merkins 100
     – LBCs 200
     – Squats 300
    Partner runs across lawn. 2 burpees on the other side. Back to trade off.

    PART TWO

    Complete and hand Q to Catfish who started us off with his favorite crowd pleaser:

    Jack Webs.. in perpetuity… (to 15 merks, 30 air presses)

    Back by popular demand, his world famous 8 count body builders – Couldn’t count that high.

    Run to Marconi and back

    20 Box Jumps

    20 Monkey Humpers

    Infinite Donkey Kicks…


    Back to the flag for COT, announcements etc. Lots of health and life and death concerns today. As a general announcement to all – the holiday seasons are of course a special time and there is a lot to get caught up in and fun to be had. As leaders in our community, don’t forget that little voice at the back of your head reminding you that folks around us are still going through real challenges. Think of those struggling with addiction, depression, and isolation as well.  Don’t forget to reach out to that person struggling, without any pressure. Let them know there is a door open for them somewhere, with warm food, good spirits, no judgement. At this high pressure time of the year, these small gestures can have huge impacts for those walking through a tough cycle of their life. Just another way for us to strive to be good HIMs in our community. Always sweep the 6.

    Thanks to all for showing up in the gloom yet again, to hold each other accountable to another victory in the morning. Accelerating in to the new year.

  • Renaissance Run

    YHC arrived at the AO a little early to put some miles in to continue preparing for the half marathon coming up in October. After 2 miles, YHC made it back to the flag to see what other Pax were there. Upon finding only Hokie Pokey, it was decided we would focus on running this day.

    4.3 miles later, we finished up with a COT. 100% participation at coffeteria.

    This Sunday was off on the right track!

    SYITG

  • Stomp #207 – Good Morning Burpees

    The Tuesday crowd at the Stomp has exploded recently. YHC saw an opportunity to take the Q and bring a little something extra to the AO. Since everyone loves Burpees, YHC knew that incorporating them in a way not done before would be received with joy! YHC was not disappointed!

    24 Pax posted to improve their running ability, and their endurance. But first a brief disclaimer, and a very quick warmup:

    Grass Grabbers IC x 10 followed by Arm Circles IC x 20

    Instructions were simple. Run as a group down the traditional Bayou St John route. Every time the Pax came across a person or group of people, we would call out “Good Morning!” If we received a “Good Morning” back, all did 5 Burpees. If no “Good Morning” was received, then 10 Burpees was coming our way. If the Pax attempted to prod for them to say it, the penalty was 15 Burpees.

    How many Burpees completed? There were approximately 10 stops for 5 Burpees and only 1 stop for 10 Burpees. The Pax covered around 4 miles, and many folks on the streets of NOLA were greeted with a kind gesture.

    Good Times had by all.

    COT for Count off, name-o-rama, announcements and intentions.

    Thanks for posting with me today, and for allowing me to be a part of such a great organization!

    SYITG!

  • Emergency Free Renaissance

    YHC arrived at the Renaissance AO a solid 2 minutes before kickoff with 4 other Pax eagerly awaiting my arrival. Each Pax was a HIM looking to kick off their Sunday right. As War Eagle pointed out at the Mothership on Saturday, the Q should always carry a phone in case of an emergency. So, YHC zipped the phone in his FlipBelt, gave a brief disclaimer and got right to the warmup:
    SSH IC x 31
    Hillbilly’s IC x 15
    Abe Vigodas IC x around 8 or 9 – Remember that reference to the phone in the FlipBelt? Somehow, Siri thought we had an emergency, and she called 911. YHC heard her speak around #4, but what she said didn’t sink in until around #8. Upon pulling out the phone, YHC saw the 911 call had gone through and hung up. YHC was apparently no match for NO emergency services, as a call came right back. A sincere apology followed, and the call was disregarded. Let’s move on….
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Arm Circles IC x 20

    First up, help a brother out. Tanner that is. Line up on tree #1 and do the following, all while looking for the infamous lost Fob lost at the Muscleship:
    Tree #1 to Tree #2 – Bearcrawl followed by 5 Burpees
    Tree #2 to Tree #3 – Lungewalk followed by 5 Burpees
    Tree #3 to Tree #4 – Bearcrawl followed by 5 Burpees
    Tree #4 to Tree #5 – Lungewalk followed by 5 Burpees
    Sprint back to Tree #1
    Spoiler Alert – No luck on the Fob……

    Mosey to the Foundry for Station Set #1
    Split up in two groups, a group of 3 and a group of 2.
    Group 1 – Merkins IC x 20 (timer)
    Group 2 – 90 degrees flexed arm hang
    Flapjack for 3 full sets.

    Mosey to the bike trail for Bataan Death March. An Indian Run where the last man drops for 3 Burpees and then sprints to the front of the column. As the sprinter is passing the new last runner, the new last man drops for 3 Burpees. Continue for a full lap, or about a mile.

    Return to the Foundry for Station Set #2
    Station 1 – Run to Bike Trail, complete 5 Burpees and run back (Timer)
    Station 2 – Dips – AMRAP
    Station 3 – Squats – AMRAP
    Station 4 – 90 Degrees Flex Hang
    Station 5 – Big Boi Situps – AMRAP

    Mosey back to the Flag. With 1:30 remaining, fill it with ISI challenge. Each Pax completed 1:30 of the mobility challenge, the other 2:10 are on you!

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

    NMM

    If ever there was an emergency, YHC proved today that he stands at the ready. The summer heat and humidity is really on us, even at 0600 to 0645!

    Coffeteria was great as always. Glad to see the Renaissance AO is getting some love! Thanks for posting with me today, and thanks for allowing me to be a part of F3!

    SYITG


  • Typical, Humid, Summer 610 Stomp Morning

    What is also becoming typical on Tuesdays is the large PAX and participation we continue to see and grow through F3.  This is despite even adding a Monday morning running workout.  This is a good thing.

    The workout was very simple:

    15 minutes out and back,  traditional route via Bayou St John.

    Then directly to the track for 10 minutes of running the straights,  jog

    curves.

    Then some stretching exercises, LBCs,  and a “slant” hold for that last 5 minutes.  Some folks haven’t stretched since high school.

    Count off, Nam-a-rama, Announcements, COT.

    Always a privilege to lead with such a great large group of like minded individuals.

    From San Jose, CA see you in the gloom and on the radio,

    Bongo

     

  • And the theme is…

    And the theme is…

    YHC was excited to see the Renaissance continuing to thrive with 5 Pax posting. When Douille arrived he asked what the theme at the Renaissance was, which YHC did a poor job of explaining. You see, we don’t want to scare anyone away, but it is what it is….

    0600 and time for a brief disclaimer followed by a mosey to the front of NOMA for the warmup

    SSH IC x 31
    IW IC x 15
    Arm Circles IC x 20
    Grass grabbers IC x 10

    Dirty Mac Deuce…with a Renaissance twist
    All exercises are 4 count x 12 unless noted otherwise
    Round 1
    10 Burpees OYO
    Merkins
    American hammer
    Squats
    Run a lap around NOMA

    Round 2
    10 Burpees OYO
    Shoulder taps
    LBC’s
    Lunges
    Run a lap around NOMA

    Round 3
    10 Burpees OYO
    Derkins
    Freddie Mercury’s
    Low slow squats
    Run a lap around NOMA

    Round 4
    10 Burpees OYO
    Floyd Mayweathers
    Big Boi sit ups
    Step ups
    Run a lap around NOMA

    During the DMD Douille asked if we should be doing 12 Burpees to match the reps of the exercises. Great point! Missed opportunity? Nay! Finish with 8 Burpees OYO!

    Mosey to the Big Lagoon bike track for…

    Bataan Death March
    Single column Indian run where last man drops for 3 Burpees and runs to the front.
    Continue with crossover to the Festival Grounds Bike track and on to the Foundry for stations.

    Split up in two groups
    Station 1 – Merkins IC x 20 (timer)
    Station 2 – Flexed arm hang at 90 degrees
    Flapjack and rinse and repeat

    Mosey back to NOMA
    RL Step ups IC x 10
    Dips IC x 10
    LL Step ups IC x 10

    COT
    Count off, name-o-Rama, announcements, intentions, closed with a prayer.

    NMM

    If we learned anything today, it was that the Renaissance does have a theme, and we just need to embrace it!

    Thanks for posting with me today!

    SYITG!