F3 New Orleans

Tag: El Guapo

  • Rudy incognito – from Kenna Brah

    YHC did his best to imitate the great one as Rusy turned up green around the gills. SO I atoned for missing Friday int eh follwing way:

    Warm Up:
    Mosey to the Pumps
    Mountail Man Pooper Good Mornings 10x
    Arm Circle Circuit 10x
    Hillbillies 10x
    Toy Soldiers 10x

    Pick a rock and go to parking lot:
    For each tree do the exercise and then return to starting line. OYO:
    5 OHP
    10 Chest Press
    15 Squats
    20 Rows

    Gather up – bring rocks to the pavilion with benches:

    On table top –
    Holding rock – Below the horizon leg lifts
    ON THE GROUND –
    Holding Rock LBC
    Holding Rock Flutter Kicks

    Cool Down stretch work, mosey back to the pile/flag
    COT

  • BOMBS Away! (Mothership 2023-03-04) – from Catfish

    Conditions – A cool 60-ish degrees

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    SSH x 30 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    8-Counts x 15 (in cadence)
    Peter Parker Peters x 20 (in cadence)

    Moseyed over to the Great Lawn and partnered up for BOMBS (50 burpees, 100 overhead claps, 150 merkins, 200 big boys, 250 squats). One partner ran to other side, did three 8-counts, then ran back while other exercised. Also got in some some SSH, LBTs, and Dying Cockroaches waiting for the six

    Moseyed to the peristyle/bench area for some leg action:

    Bulgarians x 20 (in cadence)
    Side Leg Lifts x 20 (in cadence)
    Bulgarians other leg x 20 (in cadence)
    Side Leg Lifts other leg x 20 (in cadence)
    Bonnie Blairs x 20 (in cadence)
    Back Leg Lifts x 20 (in cadence)
    Irkins x 20 (in cadence)
    Back Leg Lifts other leg x 20 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)

    On to sixes for ten Dr. W’s (in cadence), then back to flag zone for CoT.

  • Half and Half plus Mambi hits a streak – from Bolt

    6 pax faced the gloom on this pleasant morning of the Mardi Gras season, 3 to run and 3 to ruck. Coincidentally, this makes 3 posts in a row for our most recent Kotter: Mambi which qualifies as a streak; well done and keep the streak alive! We are here for progress, not perfection and we are never “done!”

  • Another Limerick and a Joke – from Charmin

    Rucker rucked and runners ran
    But nowhere was my regional Nantan
    Compared to Bolt us ruckers were slowpokes
    But to make up for it, YHC told a joke
    But but by the end, we were all a better man

    The joke:

    Two cowboys are riding through the desert and are running out of food
    The first cowboy calls out because he sees a short tree with bacon hanging from it.
    Delighted he starts running towards it. Before the second cowboy can react, the first cowboy is shot from out of nowhere.
    The second cowboy, pauses and screams out, “That wasn’t a bacon tree, it was a ham bush!”

  • Charmin Maniversary – from Charmin

    Apparently today was YHC’s Maniversary; so to celebrate I have written a lymrick:

    I posted in the gloom today for a ruck.
    I chose this ’cause I knew running would suck
    In total there were 9 runners
    1 walker, and 3 ruckers
    We are all thankful for F3 getting us unstuck

  • Attack the Dawn with Burpees and Happy Birthday Igor! – from Heisenberg

    After some discussion about how to avoid car thefts we moseyed to the Peristyle for a warmup.
    Warmup – OYO 10 Burpees, Pledge of Allegiance, IC IW x 20, OYO 4 Burpees, IC Grass Grabbers x 10, OYO 4 Burpees, IC Abe Vigoda x 10, OYO 4 Burpees, IC Arm Circles X10 Front X 10 Back, , OYO 4 Burpees, IC Plank Jacks x 10, Peter Parker x 10, Parker Peter x 10. Mosey to F3 Fountain for a breather, Mosey to Circle Garden OYO 4 Burpees, Mosey to Roosevelt* Mall
    Route 66 – Starting at the first bench with 1 Burpee and running to next bench adding a burpee at each bench. At bench 7 we lunge walked between benches.
    Hades – Mosey to the City Park Practice Track – Run 100, Jog 100, Run 200, Jog 200, Run 400, Jog 400
    7×7 – Mosey back to Roosevelt Mall and head for the famous Tool Wall. At each bench we did 7 V-Ups for approximately 7 benches.
    Tool Wall – with time running out we did IC 25 Calf Raises
    COT – we were joined by Hawg, Rudy and El Guapo as they finished their 10 miler.

    Coffee at PJ’s on Canal – Be on the Lookout for a new CSAUP involving 5k repeats and roasted pigs and details the first ever NOLA hosted F3 Nation GTE Grow Run in 2023.

    *Did you know Teddy Roosevelt was F3 material? President Theodore Roosevelt was known to be an advocate of physical fitness and regularly engaged in outdoor activities such as hiking and horseback riding. Even as president, he was active enough to put much younger people to shame. “While in the White House,” Roosevelt wrote, “I always tried to get a couple of hours’ exercise in the afternoons.” A couple hours a day! As president! The occasionally sore Theodore Roosevelt, who chose the “strenuous life”—playing tennis or taking cold swims in Rock Creek or the Potomac? Even when he was injured (for instance, he lost sight in one eye from a boxing incident while president. He as also the inspiration for the GoRuck 50 Mile Star Course. He reportedly encouraged members of the military to participate in long hikes to promote physical fitness and discipline. One famous example of this was in 1913, when Roosevelt led a group of soldiers on a “50-mile hike” from Washington, D.C. to Baltimore in just 20 hours. The hike was meant to demonstrate the importance of physical fitness and the need for soldiers to be in top condition. **

    **Sourced from Discipline Is Destiny (The Stoic Virtues by Ryan Holiday) with an assist from ChatGPT

  • Simple Stomp (610 Stomp 2022-12-20) – from Catfish

    Chilly and moist at the 610 Stomp with 7 PAX.

    Did a simple run – 20 minutes out, 20 minutes back along the Marconi route. Back to starting point for flutter kicks (in cadence x 20), crunchy frogs (in cadence x 20), and LBTs (in cadence x 20). Did some leg and hip stretches to finish out, then COT.

  • GNARLY NUTRIA #7 – from Reluctant Yankee

    Well …I found the results from the Gnarly Nutria and I thought it would be a shame to not have the results written for posterity. Sandbar was the q BUT Abandoned ship so he could do something with the family out of town. As always that was the RIGHT decision. I arrived from a 520 mile hike across Spain on Monday 7/18. I posted for my first F3 beatdown post hike in the AM. That evening I decided not to run bc I wasn’t ready yet. I watched on the sidelines with injured Wax on, Wax off. Wax on was kind enough to pick up the beer from Brown Bag which he was kind enough to DONATE! There were at least 4 beers per runner. 2022 WAS the worst attended Gnarly – I mostly blame myself since I was out of town. Then I blame everyone else except Brown Bag because he posted and DONATED the beer. You the man Brown Bag!

    Ok results:
    #1 Beiber- upt , #2 Gump – upt, #3 Couch – upt, #4 El Guapo – Wrd, #5 Tinkles – upt
    #6 So GO – wrd, #7 Rev SOX – wrld, #8 RUDY – wrd, #9 Baldy – World, #10, Pipeline – upt,
    #11 King Kong – – upt, #12 Katy – upt, #13 harry carry – upt, #14 Frac sac – world , #15 Almonaster – upt, #16 Sub prime upt #17 moby dick world

    No runners palced 18-20

    Chiquita, Brynn Johnson, (GUMPS M) #2 (Tinkles M) and Brown Bag both ran 2 laps
    Ruckers were BIG WILLIE +3, Strings, Triple Shift, Satchmo, Gabby, Tube Steak PVC, BOLT, War Eagle.

    Congrats to UPTOWN for another victory on your home turf.
    Forgot all of the mumblechatter since I am writing this in October and the event occured in July

    Peace-RY

  • Oh my, it is hot- 7 ran 4 days didn’t – from Hokie

    7 Pax met to get some version of 55k training, up to 22 miles

    4 Pax met for a Hokie Q with Mother Nature bringing the beatdown with heat & humidity

    Leg focus
    2 rounds, work for 50 seconds of work & 10 seconds of rest

    – Bobby Hurley’s
    – Low slow Squats
    – Bolt 45’s
    – Lunges Forward
    – lunges Backwards
    – Fire Hydrants
    – Scorpions (L 1st time, R 2nd)

    Shoulder focus
    – Apollo Speed Skate Burpees
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – stiff arm merkins
    – Angle Grinder (Merkin/Knee tsp)
    – Bear crawl/crawl bear

    Abs/Core focus
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury
    – Star toe taps
    – cross armed Big Boy Sit Ups
    – v-ups
    – Box Cutters
    – dying cockroach