To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.
Tag: Heisenberg
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Awesome at Okwata – from Cheese Steak
Let me introduce myself. Steak….Cheesesteak. 8 Pax assembled for a glimpse of my awesomeness, one being an FNG. I gave a disclaimer. We ran to the fountain and created a circle of sorts in front. I could see a fear of wet grass in their eyes, so I allowed them to gather on the hard surface.
We began exercising. This was when one of the Pax asked me to demonstrate an exercise for the FNG.
Fine. It played out like this:Question: can you demonstrate for the FNG?
My awesome answer: do what I do. You’ll catch on….He caught on quickly. Trial by fire is what I say.
I demanded the Pax pair up and do as I told them to. They did. What we did doesn’t matter. Just know they did it.
The cries of wet feet began as I took the pax on a journey to the top of the levy. We did a people’s run with the last man sprinting to the front. They stopped at the pump station, which is what I expected. They knew not to cross me.
At the concrete apron we did things as pairs again. Many things. One pax always ran down and up backwards. This is where I introduced the Australian Sweat Angel. Just know it was awesome.We went to the wall and did Jack Webbs with air presses in the people’s chair against the wall. My cadence was awesome.
I demanded another People’s run to the House of Pain. The Pax complied. There I informed them to partner up and do stations, one of which was pull ups. They complied.
Mosey back to the flag for the COT
Welcome Punxsutawney Phil.
SYITG
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Rock the Route 66 – from Fracsac
YHC saw the Rock City Q spot open and having not led at that AO for some time signed up.
Weather was 54 degrees with a cool breeze, but not cold. Track was very wet from earlier rain, so no go there.
Disclaimer given and mosey to the rock pile for warm up. Regular stuff with one set of 4 burpees OYO and one set of 5 burpees OYO. No clubbin this day, packed agenda!
Grab a rock and head for the cones set up. Route 66 with Burpees and rifle carry between cones. Cones took pax to the parking lot.
10 rock curls, run to gym and do 5 Burpees. Complete 5 rounds increasing curls by 5 each round. That’s 25 more burpees.
Return the rocks and circle up for ring of Fire. 2 rounds of 6 Merkins each. Mosey back to flag.COT
NMM
– YHC really threw the group off with the count off in the beginning. The pax were sure their number would have some meaning and would be called upon. Maybe next time, or maybe not…..
– There seems to be 2 schools of thought in the Route 66, especially when burpees are part of it. The first is start at 1 burpee and end at 11. The other thought is to start at 11 and finish with 1 burpee. Which school are you in?
– Mondays suck, especially after a Saints loss. F3 makes it all better! Thanks for posting with me.
– That was 100 burpees today, some did more. It’s not too late to jump on the 3100 burpees for January train…..check out the Iron Sharpens Iron Slack channel for more info.SYITG
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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
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Twelfth Day of Burpees – from Mayhem
Twelfth Day of Christmas – Three Kings Day
All exercises to be done in multiples of 3 or 12 in recognition of the dayConditions: Damp and 46 degrees
16 PAX strong for a VQ
Disclaimer and moseyWarmups (and the start of the whining):
12×2 SSH
12×2 Grass Grabbers
12 AbeVagoodas
12 Arm Circles
12 Reverse Arm Circles
12 Peter Parkers
12 Parker PetersRound of Circle Burps (17 burpees)
To the hill
Modified Burp Back Mountain
Backwards up the hill, forward down the hillRound 1
6x
9 burpees (54 burpees)
9 merkins
MaryRound 2
3x
6 burpees (18 burpees)
6 squats
MaryRound 3
3x
6 burpees (18 burpees)
6 SSH
MaryBurpee Merkin back to the flag (1 burpee)
Mission accomplished
Burpee total: 108 (divisible by both 3 and 12)COT
Proud to lead this group of men today
It’s my first and last VQ but won’t be my last Q -
You can’t Squeeze the Charmin – from Mahatma
It’s Sunday New Year’s Day pax scattered here, there and everywhere except no Q for RC on Monday….done and there is a plan. Pulling up hot at the last minute (damn 1st fail of my 2023 resolution) YHC jumps out to join the crowd of pax waiting for direction. Quick disclaimer and focus point “reflect to impact reflex”
Mosey to the parking lot outside the field Warm Up:
Scantron Stretch rinse and repeat
Side lung
SSH
Scorpion kicks
Shoulder tapsMosey to bleachers near back of the playground.
5 rounds with good form
10 Carolina Drydocks
20 LS Squats
30 V-Ups
Ascend the bleachers to the top and back down. Rinse and repeatOnce complete run the maze continuously until all pax complete and the 6 joins the group and does 3 laps.
Mosey to the mini levee – line up shoulder to shoulder – Indian merkin ladder with hand slap between pax
Line up Indian run to the gym
2 rounds of handrail squatsClimb the stairs and find some wall – sit a spell – YHC attempted to provide instructions as to form where you feel the burn in your thighs. Running man to air press back to running back to air press.
Line up Indian run back to the flag.
COT – focus on the need for leadership Q commitment. Bolt step up and recruited several new pax to fill open slots on Friday for VQs. He held them after and told tales about El Diablo haunting them unless 100 Burpees are some entwined into the Uptowner beatdowns. To this I say what ever it takes to file the slot. Take time this early new year to reflect on those areas of your life you want to change so to avoid the dreaded reflex of years past!
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Tick Tock – from Hawgcycle
Conditions: Cloudy, 75 degrees, Humidity 88%, Wind 5 m/h from SSE (disappointingly dry.)
Pax: Almonaster, Boge, Catfish, Cheetos (FNG), Eagle Fang, Heisenberg, Igor, Java (FNG), PVC, Revit, Roach (FNG), Rudy, Spalding, Thighs, Tool, Triple, Vagabond, YHC
The Cantores were out last night, predicting a monsoon this morning. Excited to get wet, YHC laid out the swim trunks and took the Q. As previously established, YHC has little faith in the Pax’s desire to overcome conditions. So I started planning a workout for somewhere between 2-4 pax. I arrived at the flagless meeting point a customary 2 minutes early shocked to find more people than I could count on my hands….much less keep up with during the workout.
The Thang
• Mosey to the far side of the mediocre lawn and circle up for the warm-up: SSH x 25; Imperial Walkers x 20; Don Quixote x 10; Merkins x 10, Peter Parker x 15; Parker Peter x 15; Tempo Merkins x 10; Squats x 15; Lunges x 20; Low Slow Squats x 15
• Mosey to the Foundry. Plank and wait for the six
• Bernie Sanders (Hang in there as long as you can) – Partner up. Pax 1 does hangs starting above the bar and then below the bar for as long as possible. Pax 2 makes there way through BLIMPS. When Partner 1 can take no more – flap jack. Keep flap jacking, always picking up where you left off on BLIMPs until time is called
• Start the mosey to the Football field stopping for 10 Catalina Wine Mixers
• Continue mosey to Football field stopping under 610 for clock merkins (6 @ 12:00, 5 @3:00, 4@6:00, 5@9:00)
• Continue mosey stopping in a mess of grass for 15 sumo squats
• Arrive at football field and bear crawl 100 yards Then partner up and sled bear crawl back, switching on Q’s command. For sled bear crawl think the sled you push in football practice. One pax bear crawls while other pax stands in front of him pushing against his shoulders, providing resistance. We made it about 50-75 yards
• Mosey to the parking bollards and balance for the six. Not a lot of participation on this one.
• Start the Mosey back to the flag, taking a dangerous shortcut under 610 for the barefooted among us. Pausing at the Indoor Pickle Ball courts for some semi-balls to the wall
• Continue mosey stopping for some alternating step ups by the Children’s Museum
• Continue the mosey stopping for crunchy frogs.
• Reach the flag 2 minutes early and finish up with penguins and 100sNMM
• YHC was not prepared for the number of Pax this morning. Maybe there are heartier guys in F3 NOLA than I thought. It’s hard to lead a bunch of dudes all over City Park. Pro-tip: Start the warm-up with SSH and then proceed to rotate in a circle counting each guy as the Pax count the numbers. I am pro, so I did this. The problem was the number was too high for me. I got lost somewhere around 14 or 15.
• Why do you need to count the pax? Because you need to make sure everyone stays with you, especially if you plan to cover a lot of ground, as I hoped to.
• I had no clue how many people were with us. I thought there were 17 in the beginning, but then we had an even number at the Foundry? Then Tool left and we had even numbers again at the Football field? Was it because there was a Vagabond wandering aimlessly around the park, sometimes with us, sometimes not? Was it Almonaster that showed up 55 minutes late? Was it because Tool disappeared? Or is it because YHC has trouble counting once the numbers get into the double digits? I don’t know, but it was not good. I think I got all the FNGs back to the flag. There were only 3, so I could manage that. For all I know, there may still be someone out there. I also don’t have much faith in the pax ability to navigate City Park solo. Maybe if the Renaissance guys could take a drive around the park tomorrow just to make sure?
• Roach wasn’t too excited about his name. Don’t worry Roach, we came up with another one at coffeeteria. We will gladly change it next week if you want. It’s up to you.
• The sled bear crawl is my new favorite exercise.
• The barefoot movement is afoot. Three au naturale pax today. That makes 4 for the week.
• The indoor pickle ball courts need some work. The smell is reminiscent of the WPM stairwell. A number of pax warily stood by the street refusing to enter the grounds. It was telling of how much of their trust I had earned 45 minutes in.
• I wish we could have had a photo shoot there though. The graffiti had Stone Mountain written all over it.
• Less than half way through the workout The Boge started chirping in my ear about getting back to the flag on time. Everytime we stopped for a COP he reminded me that I needed to consider the distance back and the time remaining. I later learned that The Boge was watchless. Does he just have an innate sense of time or was it his familiarity with the Q that caused his anxiety? -
Pax on a rope – from Mahatma
A cool crisp Autumn morning along the lake front of NOLA where 10 pax (none in yoga pants) showed up for a beatdown. Disclaimer given
Head towards the field in front fountain
Warm up
X 10
Mnt Man Poopers
X 20
SSH
X5
AbVagoda
Grassgrabbers
X5
Fwd
Back
Arm Circle
X10
Good morningsYHC brought just enough rope for 10 pax – holding with 2 hands overhead we started at a walking pace then with a level of confidence picked it up to a slow mosey as we ascended the levee transitioning to an Indian run towards our destination that only YHC knew.
Once arrived we dropped the rope and descended the levee lining up along the bottom.
1771 – 1+7 up and over 7+1 up and over repeat with numbers ascending and descending now 2+6 up and over 6+2 continuing until there is a reverse order 7117 yet always added the total number of reps = 8
V-Ups and Jump Squats
So 1 VU + 7 JS then up and over 7 VP + 1 JS (or you could do 1JS + 7VU same thing). The reps change as outlined above always = 8
When pax finished we did Mary until the 6 joined and finished through the reps YHC had on his mind.Then line up with the rope Indian run to the starting spot of the “H8”. 2 teams of 5 – race – as a group pax complete 5 hand release merkins run to the top of the levee cross over to center bear crawl across run down the other side to opposite side corner 5 more hand release merkins (these will be done at all corners) back up cross over bear crawl across the middle back down finishing HS merkins at the corners.
YHC had planned for a looser punishment yet it was skipped (some may say b/c YHC was on the loosing team yet there was a plan).
Align at the base of the levee – “7”
6 merkins 1 double under then 5 merkins 2 double under so on.Now grab the rope for overhead mosey to the “house of pain” (this was our recovery)
Partner up – YHC did a bad job of assigning a rotation yet we seemed to figure it out.
Pull Ups
Dips
Incline Merkins
Timer – run to top of levee 2 burpees run downLooking at the time YHC put in an old school “Okwata rite” – Quadrophilia! We only went 2 rounds which brought about some sad protest that YHC didn’t plan well enough for the full 4 minute effect…..this will be adjusted as arm circles won’t ever make a future beatdown of this YHC!
COT – be aware as to “lost sheep”. Are we in the 99 who should be encouraging and praying for the 1 or are we at times the 1?
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Fitdeck – from Heisenberg
On Saturday YHC learned the site Q, FracSack, would be down range on Sunday taking the M and 2.O to a concert by a band named BlackPink in Houston. Evidently, BlackPink is a South Korean girl group.
I was pleased to be greeted by Hokie and Belloc. Belloc still under doctors’ orders, left to get in his steps. So Hokie and I faced the bacon and started the warm-up.
Warm Up – Imperial Walkers, As we were completing the Imperial Walkers in the distance, we saw Surge carrying what appeared to be two thermoses. Hokie thought maybe Surge had coffee and water. But, evidently, the dark thermos was a kettlebell. Grass Grabbers, Side Straddle Hops.
The Thang – FitDeck
What is a Fit Deck? – Featured on Season 5 of SharkTank – FitDeck is a 56-card deck featuring bodyweight exercises designed for a whole-body workout routine. It was created by Phil Black, a Navy Seal, and Columbia Business School graduate. Per my Amazon order history, I purchased it in 2008. Evidently, Phil was unsuccessful in getting a shark to invest, and FitDeck is no more. This was probably the 2nd time using the FitDeck.
These were the exercises we completed. All were done in cadence or for a set time or distance determined by YHC.
Kick Backs, Crunches, Wide Squats, Belly Angels, Bear Crawl, Lizards, Oblige Bridge, Diamond Merkins, Crab Crawl, Side Leg Lifts, Side Crunches, Star Jumps, Wall Sits, Half Sit Ups, Fire Hydrants, 8 Count Body Builders, Flutter Kicks, Lunge Walk, Squats, Arm Rotations, Reverse Crunches, Superman, Chasing Rabbits aka Mountain Climbers, Reach Ups – two-handed Dying Cockroach,
With a few minutes to go, we headed to the back of the museum for the mandatory Sunday Mornings.
Sunday Mornings x 5COT
We had special intentions for those that are healing and hurting and Surge’s Mother-in-Law and her cancer treatment.Coffeteria at PJ’s, where we were joined by Triple Shift.