Nine pax arrived on time at the Chamber for my first Q; one of which was an FNG who Gideon brought in after meeting on a plane. The PAX warmed up with head rotations, self love, grass grabbers and general stretching.
The PAX then did an Indian run up Elysian Fields to station one where I spoke of the artist Tom Sachs and his daily studio practice “work is a privilege, it is not that you have to do 50 push ups but that you can. ” with this in mind the pax did 50 Merkins.
Indian Run to station 2 – Water Feature / here Pax concentrated on core with crunchy frogs, American hammer, J-Lo and dying cockroach – sets of 25 in cadence
Indian Run to station 3 – The Levee / Pax partnered up for Dora, 200 cumulative dips timed by partners running up and down the the levee.
Indian Run to station 4 – UNO Sign / Pax partnered up, 50 lung walks while partners sat in Al Gore.
Indian Run back to the flag – 10 burpees every minute for 4 minutes completing the work out.
Countorama, nameorama / FNG centered up and was officially named Bonvoy. Prayer spoken was centered around gratefulness.
I had a great time leading this work out and look forward to more in the future.
It was a beautiful morning on Lake Pontchartrain, and 17 PAX gathered for a good old fashioned beatdown. I issued the disclaimer, and we headed across the street to the concrete planters along the Lakefront. Once across the street, we circled up for the warmup
Warmup:
20 side straddle hops
20 plank jacks
10 windmills
Self love
15 low slow squats
The Thang:
We sprinted to planter #1, did one burpee, then sprinted back to yellow line
We sprinted to planter #2, did two burpees, then sprinted back to yellow line
We sprinted to planter #3, did three burpees, then sprinted back to yellow line
We sprinted to planter #4, did four burpees, then sprinted back to yellow line
We sprinted to planter #5, did five burpees, then sprinted back to yellow line
Next, we circled back up and did the following:
Hand plank for 1 ½ minutes. While planking we did a merkin every time I said “down”
Kept legs 6 inches off the ground for 1 ½ minutes. Every time I said “go” we did flutter kicks for 5 seconds
20 Carolina Dry Docks
Kept legs 6 inches off the ground for 1 ½ minutes again. This time when I said “go” we would bring our legs toward our chest and do a reverse crunch
Box Jump / dip routine on the planter. Started with 7 box jumps / 14 dips, then went to 6 box jumps / 12 dips, etc
After that, we did another run / burpee routine:
We sprinted to planter #5, did five burpees, then sprinted back to yellow line
We sprinted to planter #4, did four burpees, then sprinted back to yellow line
We sprinted to planter #3, did three burpees, then sprinted back to yellow line
We sprinted to planter #2, did two burpees, then sprinted back to yellow line
We sprinted to planter #1, did one burpee, then sprinted back to yellow line
Next, we circled back up and did the following:
Mission impossible plank position for 45 seconds. While planking we did a merkin every time I said “up”
Did flutter kicks for 45 seconds. Every time I said “stop” we would just hold feet 6 inches above ground
10 Carolina Dry Docks
Got on our six, and kept legs close to our chest in the crunch position. Then every time I said “go” we would put our legs out and bring them back to our chest. This is the oft talked about yet rarely attempted double-reverse crunch. Breathtaking
Box Jump / dip routine on the planter. Started with 4 box jumps / 8 dips, then went to 3 box jumps / 6 dips, etc
After that, we headed back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I always enjoy it
The iconic opening words to the song made famous by the 1985 smash hit “Vision Quest”. Who could forget this iconic scene? Look at those moves! No wonder this movie was so popular!
Okay, so perhaps a minor exaggeration on my part as not a single member of the Pax could identify that song this morning, or its significance (Lunatic Fringe is in main song played in Vision Quest, which is where the name Kuch comes from). At least Shuffles has the excuse of not having been born in 1985. Bogey would have nailed it of course.
Despite my disappointment, we decided to workout anyway on this cool crisp morning. Temperature at kickoff was right around 50, and although we may have felt a few raindrops, the weather, overall, was pretty nice.
We moseyed to the center of the intersection, with some high knees etc… on the way, for some quick, fast paced warmups so we could all…. warm up. Except High Rise of course, who some might say was slightly over-dressed for the occasion, having worn perhaps his entire closet full of sweaters, scarves, parkas, mittens and what have you. Fitting for a man who solved the climate crisis yesterday by declaring it #2cold2warm. Regardless, High Rise remains #2legit2quit in my book.
Once the warm-ups and player intros were complete, we headed up to the levee to Indian Run to the concrete portion for our next activity. Rockin tunes were played as we passed the speaker off. When we got to the concrete portion, there was a fence that briefly confounded all my 5:40 AM logistics… luckily, someone suggested we walk around it, which we did.
On the concrete, we did a couple rounds of merkin ring of fire, and moved right along to a simple tabata, 20 seconds on, 7 second rest, 4 exercises x2 for each session. Burpees, LBC’s, Merkins, Squats. After completing each round of those 4 exercises twice, we ran up and down the levee 10 times to catch our breath. We completed this circuit 3 times, before Indian running back the other way.
When we reached the intersection, we headed back to the flag for a few more rounds of merkin ring of fire until 6:15.
We prayed for the strength to take care of our elders, the ability to appreciate our own health, and the humility to grasp that one day, we may be the ones who need help. I know that I need your help to continue to get better, and so, as High Rise suggested this week (before solving an existential crisis for all of humanity), I note that I am truly thankful for all of you, for everyone who showed up today, for everyone who has ever shared a word of encouragement with me during a workout, for everyone who has ever held me accountable, and for everyone of you, who inspires me each day. Thank you. – Kuch
Unfortunately Tool was unable to Q this morning and was a late scratch. And whenever there is a need for a Q somehow I seem to be the guy to do it. I usually welcome it as a challenge and I had never been Q for a Stomp before. So 11 lunatics joined me for a brisk morning run with a lovely breeze.
Disclaimer was given. I chose to do something radical and gave the instruction to run 20 minutes out and 20 minutes back. The wind was mostly at our backs on the way out which allowed for a lovely run. Unfortunately the wind in face on the way back with some occasionally strong gusts made for an interesting challenge. However as you would expect all PAX powered through. I am typically among the slow runners so upon my return to the flag Belloq took the lead and had the PAX performing some 8 count absolutions which is always a crowd pleaser. Once the 6 returned a quick round of Mary was done. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man.
Lately with Thanksgiving nearing my M has been challenging the 2.0s and me to come up with something we are thankful for everyday. I challenged the PAX to do the same since despite whatever trials and tribulations we or any family may be experiencing in life we have so much to be thankful for. Looking forward to the next Q (which will be tomorrow).
After 94 days as a part of this rock solid organization, I took the plunge into Q-ship. Here’s my maiden Voyage:
Warmup:
Parking Lot Tracers (w/ back peddling and side shuffling) – Dug into Exicon for this. The Chamber just might have the smoothest, well marked and lit parking lot in all of NOLA.
Split into 2 groups/partner up. One Pax does Lt. Dan’s across the width of field will the other holds Al Gore’s
Moseyed to Bleachers…
Right Legged Step Ups (20 Ct.)
Dips (20 Ct.)
Left Legged Step Ups (20 ct.)
Incline Pushups (20 ct..)
Leg Wrecker Round 2 – The Same
Wrapped up the workout with some Mary (LBC’s x 20, American Hammer x 20, and Penguins x 20) and some stretches.
Concluded with COT and Prayer.
Many thanks for the support and feedback from the group through the workout. Thanks for the opportunity to plan and lead as Q and already looking forward to my next one. I encourage those who haven’t taken the plunge to just do it!
On a windy Thursday by the shores of Lake Pontchartrain, history was made in F3 New Orleans.
Triple Shift and Kuch kicked off the festivities for the H8 VII! They split the Pax up into two groups due to the great showing of 33 men to take on the challenge. Little did anyone know that someone was about the conquer the H8 as never seen before.
YHC was the first and only one to bow out early due to struggles with his shoulder. The rest of the pack ran hard, bear crawled hard, and burpeed with everything they had through 40 minutes of pain and exhaustion. These are the men YHC is not ashamed to call his brothers.
Then what men said could never be done……….. it happened.
They said no one could run 100m in less than 9.6 seconds and on August 12, 2009 Bolt became the fastest man in the world at 9.58.
They said no one could run a marathon in under 2 hours and on Saturday, October 12, 2019 Eliud Kipchoge ran a marathon in 1:59:40.
They said no one could run 9 laps on the H8 and on Thursday, October 17, 2019 Shuffles ran 9 laps of the H8 with 30 seconds before the 40 minute mark.
Tclaps to Shuffles for 9 and Tclaps to all of our finishers for setting the bar and giving the rest of us something to strive for. Your Fall 2019 H8 finishers: Shuffles, Breadsticks, Mahatma, Sogo, Rudy, Tua, Col Mustard, Quarterpipe, Screwtop, and Tanner.
The Pax counted off, Name-O-Rama, Welcome to FNG Crackles, Intentions, and Prayer for the Pax
A great turnout at the Uptowner as we had 21 pax come out to enjoy another warm and humid October morning.
When I think back to what initially led me to F3, it was being able to have a great workout that always had a different twist; stepping out of our comfort zone to continually push ourselves to get better, and improve in areas that we may struggle or be uncomfortable with. As I thought about how to lead this workout, I wanted to incorporate some atypical aspects into the traditional “no running” workout and challenge everyone to “embrace the suck”.
With that said the standard disclaimer was given and we moseyed from the flag to the football field in the middle of the track. The warmup consisted of:
SSH x 20 IC
Arm circles (10 front and 10 back) IC
Windmills x 10 IC
Mountain Climbers x 15 IC
Hold the plank position after mountain climbers for 1 minute
Indian run around the track for 1 lap (4 groups of 5-6)
The thang-
All pax lined up in one end zone. There were 3 cones spaced out (20, 40, 60 yards).
Sprint to first cone and do 15 Burpees then sprint back to start line and do 20 merkins
Sprint to second cone and do 10 Burpees then back to starting line for 15 merkins
Sprint to third cone and do five Burpees and then back to start for 10 merkins
As pax finished they did some Mary waiting for the six and then did 20 LBC IC as a group.
Next was a crab walk from the end zone to midfield.
Once all pax arrived we lined up for an all-out, everything -you- have sprint to the opposite end zone. In the end zone we did a quick set of 20 flutter kicks IC.
From here the group moseyed to the playground and got back into groups of 4. Groups 1 and 2 lined up at the “ring pull-up station” and did 1 round of AMRAP of pull-ups. Groups 3 and 4 did 25 merkins on own, and when finished while waiting for the other pax to finish their pull-ups did squats. Once done the groups flip-flopped
Once everyone finished we moseyed over to the hill on the other side of Pontiff where we bear crawled over the hill and did 15 Carolina dry docks followed by a bear crawl back over the hill.
Moving on we moseyed to the shelter nearby where we completed the following:
15 power ups each leg IC
15 SLOW deep dips IC
15 diamond merkins IC
With about 5 minutes remaining we headed back for the flag for some more Mary called out by different pax.
Ended the workout with the COT, announcements and intentions. Special intentions for family members battling cancer and age-related struggles and illnesses.
I hope everyone enjoyed this beatdown as much as I did leading it. Thanks for allowing me the opportunity to lead as always!
‘Twas my turn to Q The Foundry this Wednesday, but I was having some trouble thinking about what to do. So I did what any reasonable PAX member would do in this situation: I read a backblast from a workout that i liked, and pretty much copied it on Wednesday morning. Shout out to my man, High Rise, as he was the Q on Monday at The Chamber, and it’s his exercises that I used for most of the workout on Wednesday
Warmup:
Side Straddle Hops – 15
Grass Grabbers – 15
Arm Circles – 8 forward, 8 backward
high knees – 15 cadence count
butt kicks – 15 cadence count
self love – 15 cadence count
The Thang: Gross 1
Floyd Mayweathers – 12
Low Slow Squats – 12
Flutter Kicks – 12
Carolina Dry Docks – 12
Calf Raises – 12
Hello Dollies – 12
Right Side Lunges – 12
Box Cutters – 12
Diamond Merkins – 12
Left Side Lunges – 12
Nola Claps – 12
The Next Thang:
Partner Up and then:
Partner 1 does a lap around Noma
Partner 2 does Rocky Balboas on Noma Steps
ROTATE
Partner 1 does a lap around Noma
Partner 2 does dying cockroaches
SWITCH
Partner 1 does a lap around Noma
Partner 2 does hand release merkins
SWITCH
The Next Thang: Gross 2
left leg step ups on fountain – 12
derkins on fountain – 12
LBC’s – 12
Irkins on fountain – 12
Calf raises on fountain – 12
Box jumps on fountain – 12
Mountain climbers – 12
decline Floyd Mayweathers on fountain – 12
We ran out of time, so we weren’t able to finish all 12 exercises for the last Gross. After the DFFM’s (decline fountain Floyd Mayweathers), we mosey’d back to the flag for the COT. Also, i couldn’t think up a good title for the workout, so i just named it “Ain’t Skeered” because I saw one of those bumper stickers on a truck the other day, and they’re still timeless
After my Okwata beatdown last week which led to many bites on several PAX I made a guarantee that we would not use the grass at UNO this morning. Thankfully our lovely website has several options for beatdown routines to be performed on asphalt and/or football field. And wouldn’t you know it the parking lot at UNO is smooth asphalt and larger than a football field. 11 PAX (and Gideon’s well trained dog) joined me in the still humid morning (no cool front yet). Disclaimer was given and off we went.
Warm Up:
Mosey a lap around the parking lot and circle up:
SSH x 20 IC
Windmills x 10 IC
Concrete grabbers x 15 IC
Arm circles fwd/rev x 10 each IC
Self love x 15 IC
Thang #1 Quarter Pounder:
All PAX line up at the edge of the parking lot. Thanks to Kuch for providing the tape measurer which I was able to use to mark off 25, 50, 75, and 100 yards (roughly). All PAX run 25 yards, perform 25 merkins, and run backwards to the start. Run 50 yards, perform 50 squats, and run backwards to start. Run 75 yards, perform 75 mountain climbers (1 is 1), and run backwards to start. Finally run 100 yards, perform 100 reps of any ab exercise(s) of each PAX choosing, and run backwards to the start.
Thang #2 Dominoes:
All PAX line up on the curb in a side plank position with left hand in air. PAX member on the farthest right end of the line rotates into a high plank position and performs 5 merkins. He then holds the high plank while the next PAX performs 5 merkins, and so on, and so on until the PAX member on the farthest left end of the line performs 5 merkins. He then immediately performs another 5 merkins and then rotates into a side plank with right had in air. The merkins and side planks continue until the man who started it off completes his 5 merkins.
Round 2: flapjack and start from opposite end of the line to even out the amount of time spent in right side plank and left side plank.
Thang #3 Leg Wrecker:
PAX is split up into 2 groups lines up on either side of the short side of the parking lot. Group 1 performs Lt Dan’s (1 squat and 2 lunges) across the parking lot while Group 2 holds an Al Gore. Flapjack once Group 1 completes the trek across the parking lot.
Thang #4 The Gross:
Seeing as how everyone in F3 NOLA should be familiar with Mardi Gras we should also know what a gross is. It’s a dozen dozen. So the gross consists of 12 exercises of 12 reps (some IC and some not). I opted to split it up evenly into 4 upper body, 4 lower body, and 4 abs.
Floyd Mayweathers
Low Slow Squats
Flutter Kicks
Carolina Dry Docks
Calf Raises
Hello Dollies
Overhead hand clap/DJ Jubilees (T-claps to Kuch for this name suggestion; as in “East coast where you at? Let me get a hand clap!)
R Side Lunges
Box Cutters
Diamond Merkins
L Side Lunges
Freddy Mercury’s
Cool down with another lap around the parking lot and some static stretching.
Count off, Name-o-rama, Announcements, Intentions, and Sweaty ball of man. Thoughts and prayers were offered up for Da Parish’s cousin Jonathan Serigne (F3 name Bellhop) and his family. May he rest in eternal peace.
Wolfpack Mountan…First Wolfpack Q in a while. YHC intended to make it memorable with the goal of 5 “mountains” (in NOLA-below-sea-level parlance). If the mountain will not come to Muhammad, then Muhammad must go to the mountain.
WARMUP
Standard disclaimer this morning plus a reminder to sweep the six for this running workout. The Pax then moseyed onto Tulane campus, through Gibson Quad to Johnson quad for a warmup. 20 SSH IC, followed by 20 Grass grabbers IC, followed by stretching on each leg. After we finish the warmup, we mosey to the base of the 1st mountain.
THE THANG
The first mountain may have been an F3 virgin ascent. The PAX circled the Mary and Sam Isreal Science building to an imposing exterior staircase of 4 levels and 8 flights. PAX counted off into 4 groups for spacing and start with 5 burpees OYO. Then the first group begins the ascent while the other 3 groups start 10 merks, 15 Low-Slow Squats and 20 Carolina Drydocks. Each group ascends in turn while the early groups complete the other exercises.
Reassemble for the mosey to the 2nd mountain, dubbed “Sugar Loaf” in the 4/20/18 beatdown. Some of the PAX were on a double-plus mosey up Mcalister, and while sucking wind, YHC noted Holy Grove pacing Catfish and Gspot at the front. Filed for further reference. Sweep the six and reassemble for an Indian Run up Sugar Loaf. Back down the stairs and YHC held the first 10 arrivers for some lagniappe, while the rest of the PAX headed down Calhoun to Mountain #3 – the Loyola Rec Garage [Little Wolfpack?]. The 10 did 10 burpees OYO, then set off again on a hot pace to catch the PAX. Holy Grove breezing by -noted. Two Lines and Indian Run up Little Wolfpack, then down the stairs and off to Big Wolfpack – Mountain #4. T-claps to the PAX that led some Mary while we swept the Six. Reassemble for our third Indian Run. As we gained altitude and lost oxygen, the lines of the PAX thinned out, until we reached the top, gulping air. A twenty count, then down the stairs.
4 minutes left.
YHC decided to go for the 5th mountain, which we’ll call “Edelweiss” for now. At the stairs on the back of the Loyola music building, YHC offered a modification if any PAX wanted to head back to the flag. It did not appear any PAX followed that option and instead charged up the last mountain, and a quick descent.
YHC again noted some of the PAX (looking at you, Holy Grove!) headed to the flag as if the devil himself were behind them. 4 miles in 45 minutes 17 seconds, plus warm-up, some lagniappe and Elevation!
COUNTOFF, NAMERAMA, COT
Back at the flag, PAX circled for a breathless countoff and name-0-rama. After the announcements and before the prayer, the PAX noted Holy Grove, weaving about in a daze of football glory, with one fist in the air, mumble-shouting something that sounded like “F3/ClevelandRocks/I have no Pants?!! [not sure] ON THREE!!!” Apparently Holy Grove doesn’t speak “modify.” TClaps and thanks to quick thinking by Triple Shift and Drs Walleye and Tinkles to help our brother to the ground before injury could be added to injury. Much splashed merlot followed, and then a visit by EMS and a trip to the ER. Tclaps again to Walleye, Tinkles, Sea Man, Jadaveon, Catfish, Frac Sac and several others who got water and ice and stayed with Holy Grove. Thoughts and prayers – gents.
Which brings YHC to this point. It is good we push ourselves and each other, embracing the challenge. But we also must be mindful of one another and pay attention. Sweeping the Six is important. Making sure all the PAX are hacking is important. We are blessed with many medical professionals in our PAX. Maybe an F2 with some CPR training would be a good thing. We can’t make each other stronger if we are not here.
