F3 New Orleans

Tag: High Rise

  • Hokie Pokey does ABC’s

    With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.

    Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.

    • 10 baby are circles forward
    • 10 baby arm circles backwards
    • 10 big arm circles forward
    • 10 big arm circles backward
    • Right leg lunge forward with clockwise and counter clockwise trunk stretch.
    • Left leg lunge forward with clockwise and counter clockwise trunk stretch.

    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by …
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by
    Another run to the tracks and back with leaders getting extra running in by circling back to the six.

    5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.

    We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.

    Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!

  • The Dawn of the Single Reverse Indian Run

    With Run Ranger Run in full swing, I thought it would be good to get a few miles in during the beatdown on Thursday morning at Okwata. So without further ado, at 5:30am I issued the disclaimer & we mosey’d to the intersection of Canal Blvd / Lakeshore Drive for the Warmup

    Warmup

    • 20 side straddle hops
    • 15 concrete grabbers
    • 20 plankjacks
    • 15 imperial walkers

    The Thang

    After the warmup, we did a count-off in which each of the 12 PAX was assigned a number; 1-12. The number was relevant because we did a variation of an Indian run called the ‘Single Reverse Indian Run’ (which is a completely made up name) which entailed the PAX running in a circle up & down the paved part of the levee at the intersection of Canal Blvd / Lakeshore Drive. While the group of PAX was doing a traditional Indian Run, each individual member of the PAX would then peel off to take a turn sprosey’ing (running at a speed that falls in between a sprint & a mosey) the same route until they re-connected with the PAX. So PAX 1 would peel off first, and when he got back to the group, PAX 2 would go; and so on until all 12 PAX had a turn. Seeing as how I hadn’t done this before, there were a few hiccups along the way. When it was time for PAX 1 (High Rise) to peel off to do his individual run, he just ran down the levee & then back up to the group; he didn’t run the whole route before returning to the group. So when PAX 2 (Cowbell) began to run, I explained he had to run the whole route before returning to the group. What we soon discovered, though, was that this was a pretty tall order & that we would probably be there all day if we continued in this fashion. So, to his credit, Rudy, suggested that we keep the exercise the same, but have the individual members of the PAX do the individual runs in reverse, so that they would run into the group of PAX doing the traditional Indian Run instead of having to essentially catch up to the group of PAX doing the traditional Indian Run. Rudy then ran to get Cowbell to communicate the change, and after this tweak, most PAX were able to complete their individual lap using the reverse technique. To Smooth’s credit, he did not go in reverse; he completed his individual lap running the same direction as the group (using what some may refer to as the elusive reverse reverse technique).

    After one of the most complicated Indian Runs ever attempted in 21st century America was completed, we mosey’d down the lakefront to where the potted plants (or what many in the lower 48 refer to as planters) are located near the water. What I learned from my last Q at Okwata is that there are indeed only 10 planters on this part of the lakefront. With this knowledge fresh in mind, our next exercise was to run from the 1st planter to the 10th planter. Once at the 10th planter, the PAX would do 5 derkins, and then we’d run back to the first planter and do 5 irkins. We did this 5 times so that we did a total of 50 combined derkins & irkins.

    Once completed, I took a quick glance at my watch and noticed we had about 10 minutes left, which was plenty enough time for us to mosey back to the paved intersection of Canal Blvd / Lakeshore Drive so that we could do 2 laps of Bernie Sanders up the levee. For this exercise, the PAX would do a Bernie Sanders up the levee (run backwards), and then do a forward run down the levee. Once at the other side, the PAX would then do a Bernie Sanders back up the levee and then a forward run back down the levee. We did this twice, and truth be told, most of the PAX seemed like they were #FeelingTheBurn in a physical sense by the time we were done. Some of the PAX may have also been #FeelingTheBern in a political sense as well, but it wasn’t relevant to the exercise & I am not a mind reader, so who knows.

    After this exercise, time was up. So we mosey’d back to the flag & did the count-off, name-o-rama, announcements & prayer. Turns out we had cranked out a little over 4 miles during the beatdown, which was nice for all the guys tracking for Run Ranger Run. High Rise had also brought out an FNG with him to the Beatdown. It turned out the FNG had wrestled back in high school with Kuch, so he was aptly named “Half Nelson.” Thanks for letting me lead, fellas. I appreciate it & I enjoy it.

  • That Was Super

    Run Ranger Run crunch time ensured that we had a healthy number of Stompers on Tuesday. In order to maximize our time, we ran the traditional route down the bayou, 22:30 out, then turned around and came back. The only rule was that you must have a negative split. We didn’t all achieve the negative split, but we were close. We circled up for COT a minute or two late and gave thanks for the day.

    NMM
    • T-claps to Smooth. He was able to make it just past Earhart. That is the farthest I’ve ever known anyone to make it. 6.5 miles for a just over a 7 minute/mile pace. That’s poster material.
    • T-claps to War Eagle. He has become a runner in the past couple of months. The young buck must have been feeling his oats as we rounded NOMA on the back stretch. Like a horse to the barn he took off as Rudy and El Guapo approached. He was a good 10-15 feet ahead of me and I was not able to close the gap. I was seriously wondering if he was going to beat me to the flag.
    • He didn’t.
    • There was a supermoon in the sky. Problem was that we couldn’t see it. If you haven’t noticed, it will be raining in New Orleans for the next two months.
    • T-claps to Amnesty and Tool who, each nursing their injuries, were willing to get out on their bikes and get some work in. The ride-by heckling was a nice touch.
    • Running in shoes is the worst. How do you all do it? It’s awful. If anyone is headed to Hawaii soon, let me know. I’ll give you $5 to pick me up a pair of Locals slippers from the nearest CVS.
    • Run Ranger Run 10 Member Team Standings as of 1512 hours on 2/20. It’s tight:
      • #5 Okwata (507 miles)
      • #6 Rock City (494 miles)
      • #7 The Birdcage-1 (476 miles)
      • #8 Mothership (470 miles)
      • #10 Northshore (461 miles)
      • #18 HNJ (362 miles)

  • Backblast – 2019-02-16

    Another day aboard the Mothership. 23 PAX total.

    Attendees: Catfish, Highrise, Gabrielle, King Kong, Jesus Juice, Screw Top, Fracsac, Care Bear, Brown Eye, Organ Grinder, Tubbs, Angie’s List, Flipper, Rudy, Two Yutes, Dewey, Bongo, Mudbug. We had three FNGs. Welcome Scrapple, Da Crane, and Sunny D!

    Started the workout with a mosey to the lawn on the side of the museum. Ran some side straddle hop, arm circles, abe vigodas, and overhead claps to warm things up. Moved to plank position for Catalina wine mixers, plank jacks, peter parkers, and parker peters.

    From here we moseyed to the museum fountain for a Dora. Dora included 100 box jumps (on the fountain), 200 dips, 300 LBC’s, while partner hopped up the steps, did 5 merkins at the top, and hopped down.

    From here we moseyed back to the field for burpee suicides. These involved suicides with length of 2, 4, then 6 trees, with 5, 10, then 15 burpees at each end.

    From here we moseyed to the paddleboat dock for monkey humpers, squat jumps, and lunges. Followed these up with a lovely long round of Jack Webb.

    Moved to the grass to round things out with some Mary – Crunchy Frog, Penguins, Leg Lifts, American Hammer.

    Thanks to everyone who pushed through, this was a good one! Can’t wait till next time!

  • We’ll Never Finish in 45 Min….Yep it took 47

    I’ve been talking about it for some time now and had it loaded in my truck; the tractor tire was armor-alled and ready to roll……yet the levee was calling.

    Quick disclaimer and a challenge to push yourself to the limit before giving in. Mosey around the fountain to circle up for the warm up.

    All in cadence:

    Low Slow Squats x 10

    Leg swing left x 12 then right x 12

    SSH x 20

    Scorpion kicks x 10

    Shoulder taps x 15

    Pax moseyed up the levee – Q gave instructions – Indian run, disperse – Repeater 

    – once Pax gets to the front of the line he yells out his choice of an exercise movement then yells disperse – ALL pax runs to either side of levee and performs the  movement x 3.  Each time the next Pax runs to the front and gives the next exercise movement the Pax runs down to either side of the levee and performs the movement x 3 THEN runs up and over to repeat the 1st.  Each time a Pax gives a new movement all other movements are then repeated after running up and over the levee.   Regardless on how you count it…..we ran a lot of levees! 2.8 miles up and over

    This was on the boarder line of insane….and there was a lot of “chirping” by the those normally expected yet every pax pushed through and completed the task.  

    No time to spare mosey to the flags!

     COT

    Count off – Name O Roma – FGN made his presence known with a LOT more details so fittingly we came up with TMI!  He’s a welcome addition to our PAX and will be pushed by Hokie Pokey to make the Uptowner. 

    QIC was no doubt disappointed NOT having time to roll out the tire but none the less proud of the brothers on hand that pushed through!

    It’s a blessing and honor to lead!

  • Improv at The Foundry

    YHC has not been extremely active on the Q sign up sheet.  This is kind of been disappointing b/c being the Q is the only payment that F3 truly request.   After so much that has been given to YHC, he feels that he owes much more.   Of course, he has his excuses, but if he were being completely honest, there is no excuse.  If you can post, you can Q.   When today’s scheduled Q did not show, YHC seized the opportunity to lead and to pay back F3.

    W/U

    • SSH x 30
    • IW x 10; HB x 10
    • AC x 10; reverse x 10
    • PP x 10; PP x 10
    • J Lo x 10
    • Take a Lap around the Track

    The Thang

    • Route 66 down the mall – Derkins
    • Mosey to the side wall of NOMA
    • Peoples Chair – List your F3 Name, Favorite Mardi Gras Krewe, Favorite Mardi Gras memory #HailThoth
    • Mosey to the Foundry
    • 4 stations x 12 – Big Boy Sit-ups, Rows, Dips, Merkins
    • Run around the neutral ground by Christian Brothers & back
    • 4 stations x 12 – Dying Cockroach, Lunges, Squats, Step Ups
    • Mosey to the Track
    • Partner up. Partner 1 mosey across infield, Partner 2 Spring 1/2 the track. Switch on the other side. (2 laps)
    • Mosey to the Flag

    Annoucements

    • Amnesty has a quarter Keg of the Official F3 Beer, Shovel Flag. He will host an F2 Event on Wednesday 2/20 1800 at his home, 136 Middle Park Pl. New Orleans. (YHC could be up for a Pre-F2 Run)

    COT – Lots of intentions were mentioned today for personal friends, F3 families, and thanks were given for our fortunes.

    Thank you for the opportunity to lead, SYITG

    Da Parish

    NMM – Plenty of PAX are members of Mardi Gras Krewes. YHC rides w/ the Krewe of the Rolling Elvi (in Muses only), as well as Krewe of Thoth (float 9a, last man, top deck). YHC loves hearing the crowds and especially his name or see a sign. If you feel comfortable, share your Krewe & Float w/ the PAX.

  • NO Spartacus For You

    We were fortunate it started to rain harder as 16 men gathered around the SF and one, Abacus, was running the track. (I’m missing one name. Let me know who and I’ll update this BB) DISCLAIMER and let’s mosey.  There was a lot of disappointment we weren’t doing Spartacus, but the pax were pleasantly surprise with what was in store. We found a nice, wet grassy field for the warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Abe Vigoda’s x 10 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    Grab a rock:

    -shouler press x 20 IC

    -curls x 20 IC

    -squats x 20 IC

    -merkins x 10

    Let’s mosey 200m and back. Rinse and repeat with 15 reps and 400m run.  Rinse and repeat with 10 reps and 400m run.  Next is the  Merkin Circle.  Three pax at a time would run to outdoor gym and do 10 pull-ups each. While they were at the pull-up bar, one pax in the circle would do 5 merkins, then the next guy, etc… When all pax did their 10 pull-ups, we did one more round of the above, without the run.

    Time for some Mary:

    -LBC x 20 IC

    -Flutterkicks x 20 IC

    -Hello Dolly X20 IC

    -Dying Cockroach x 20 IC

    -Penguins x 20 IC (per Mahatma, heels together)

    -Wife Pleasers x 20 IC

    -J-Lo’s x 20 IC

    Times almost up, put the  rocks to bed and plank back at the SF.We did some High Planks, Low Planks, Left Arm up, Right Arm up and Mission Impossible.

    Countoff, namerama with a FNG, Announcements, Shoutouts and a Prayers.  SYITG!

  • Muscle-Ship or is it Block City?

    With my knee giving me some issues this week and on the schedule to Q the mother ship I had to make an audible and Hawg was happy to swap AO’s for the opportunity to throw down a run heavy beatdown on the Mothership to rival Rudy’s beatdown the prior week. I planted Tools creation in the ground that is the Muscleship Shovel Flag and gave my usual disclaimer. Let’s Mosey. One lap around the museum.

    Warm Up – At Muscle-ship we get JACK-ed

    SSH x 20

    Imperial Walker x2 0

    Grass Grabbers x 20

    Seal Jacks x 20

    Red Bulls Smurf Jacks x 15

    Plank Jacks x 20

    Arm Circle Fwd & Rev x 15 each way

    Thang 1 BLIMP Mosey to the blocks.

    Mosey when Q yells HALT we did the usual BLIMPS progression all the way to the blocks. 5 burpees, 10 Lunges, 15, Imp. Walkers, 20 Merk’s, 25 Plank Jacks, 30 Squats.

    Grab a block and partner up!

    Thang 2 – DORA 1 – 2 – 3 – 2 – 1

    PAX 1 carries block above head while PAX 2 does exercise to get combined count of each exercise:

    100 Thrusters

    200 Curls for the Girls

    300 Chest Press

    200 Goblet Squats

    100 Tricep Extensions

    Mosey back the Fountain

    Thang 3 – Fountain work

    Right Leg Step up x 15

    Incline Mercks x 10

    Left leg step up x 15

    Decline Mercks x 10

    Bulgarian Split Squats r leg up x 15

    Bulgarian Split Squats l leg up x 15

    Mosey to the flag and circle up for some Mary

    LBC’s x 20

    Dying Cockroach x 20

    Flutter Kicks x 20 (RUDY ran by us, by him self and just kept on going)

    Penguins x 20

    American Hammer x 15

    Freddie Mercury x 20

    COT

    Count-O-Rama 11 PAX, Name-O-Rama 1 FNG – Welcome Brown Eye! He’s a GI Doc! Announcements and Prayer

    Another good beatdown! Thanks as always for the opportunity to lead.

    SYITG.

  • Mile-O-Merkins and Mile-O-Mary at Okwata

    We had a great morning at Okwata to get some miles for the AO in RRR VII, but we couldn’t forget our tradition of full-body workouts. So, disclaimer and then mosey to the Center of the Universe (COTU) for the warm up: 25 x SSH and Imperial Walkers, 15 x Abe Vigoda, 10 F/R Sun Gods, 15 x Peter Parker, 15 x Parker Peter, 15 x Concrete Grabbers and then off to Da Thang.

    From a secret starting point on the levee, YHC explained the Mile-O-Merkins. The course was a half-mile out and half-mile back with 12 stations. At each station, the PAX did a set of merkins with descending reps starting at 12. This went so well that the PAX then did a Mile-O-Mary with LBCs at each station. By the end of the workout, with moseying plus the
    Mile-O-Merkins and Mile-O-Mary, the PAX covered 3 miles.

    Lord, teach me to be generous!

    Surge

  • Sometimes You Gotta Call an Audible

    I was looking forward to Q’ing Rock City for the first time, so I took some time over the weekend to plan out a beatdown for the PAX. The beatdown was to take place on the track & field inside Pontiff Park; however, due to the rain that came down over the weekend & Monday morning, the track/field were both too #moist for us to use that day. As a result, I had to call an audible & come up with something else for us to do on the fly. Fortunately, on the car ride to Rock City that morning Kuch had mentioned to me that the track/field were too wet to use on Friday as well when he went to the Uptowner, and he told me that they had used the jogging path instead since it was a good bit dryer. So with that fresh in my mind, I issued the disclaimer to the PAX & then the workout commenced.

    • Warm Up: Mosey on the jogging path to the shelter about 250 meters away. Then we lined up around the perimeter of the shelter and did:
    • 25x Side Straddle Hops
    • 20x imperial squat walkers
    • 20x grass grabbers
    • 21x arm circles (11 forward, 10 backward)  
    • The Thang: We mosey’d from the shelter back to the rock pile, and then each PAX grabbed a rock. The Pax was then split up into 2 groups:
    • Group 1: ran 200 meters out & then 200 meters back to the rock pile
    • Group 2: while Group 1 was running, Group 2 was doing the following circuit:
    • 5 standing bench press with the rock
    • 10 curls with the rock
    • 15 shoulder press with the rock
    • 20 squats with the rock
    • _
    • When Group 1 was done with the 400 meter run, we switched, and then Group 2 ran the 400 meters while Group 1 did the circuit. Each group did the 400 meter run & the circuit 3 times. After that, we changed it up a bit and had:
    • Group 1: run 200 meters out & 200 meters back, but this time it was an Indian Run with each PAX carrying their rock during the run
    • Group 2: while Group 1 was doing the Indian Run with their rocks, Group 2 did merkins using their rocks. 10 merkins with the left hand on the rock, and then 10 merkins with the right hand on the rock, and then rinse & repeat as many times as possible before Group 1 got back. Then we switched & had Group 2 do the Indian Run with the rock & Group 1 do the rock merkins
    • After that, we circled up on the grass & did the following exercises in cadence:
    • 15x bench press with the rock
    • 20x bent over rows with the rock
    • 15x American Hammer (with or without the rock)
    • 20x Rocky Balboa’s using the rock
    • 10x burpees (no rock)

    After these exercises were done, Bogey pointed out that time was winding down, so we returned our rocks and Mosey’d back to the flag. Fortunately for the PAX, we still had 2 minutes left when the six reached the flag, so we each did 10 inchworm burpees on our own & then according to the $5.99 watch I ordered off of Amazon last week, we had reached 6:15am (however; according to Rudy’s watch, it was only 6:14am, so he was grumbling that the beatdown had ended prematurely. Classic Rudy, am I right).

    COT: Next we did the count-off, the name-o-rama, & announcements. Hand Grenada had a birthday last week, but the PAX decided a good old fashioned pat on the back would suffice in lieu of having the PAX sing happy birthday to him in unison. Next we did intentions & then closed with a prayer. Thanks for letting me lead, fellas. Enjoyed it!