F3 New Orleans

Tag: Mahatma

  • H8 – Pushing the Boundaries

    What we can learn from History:

    The 1st H8 – 8/4/16 – 6 Pax – Amnesty – Cowbell – JV -Kim-Chi, Surge and Hawg

    No official finishers as it was an AMRAP for only 25 min in the middle of a Hawg style beat down

    #2 Can the H8 be Conquered -10/23/16 10 Pax : Bubba, Belloq, Cowbell, Frasac, JV, Maverick, Surge, Triple Shift, Tool and Hawg

    Changed to the 40 minute challenge:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    NO Finishers: Bubba was the only one close with :20 away from completing.

    #3 The H8 Can be Conquered 3/16/17 13 Pax – Bogey, Duct Tape, Fracsac, Griswold, Kimchi, Reluctant Yankee, Rudy, Shorty, Surge, Tool, Triple Shift, Yo-Yo (FNG), Hawgcycle

    NOTE the oldest PAX this day was only 49!

    BB states there were some finishers but did not state who and the click “here” to see results no longer is active.  But non the less H8 had been conquered.  Congrats!!

    #4 Conquering H8 10/4/17 – 12 Pax – Cowbell, Da Parish, Fracsac, Nip/Tuck, Rudy, Shorty, SOGO, Surge, Triple Shift, Tool, Woz, Hawgcycle

    5 of 12 complete – CowBell on his 2nd full attempt – NipTuck 1st Uptowner  to conquer

    #5 Conquering H8 One Small act at a Time 04/19/18 – 12 Pax -Abacus, Belloq (Kotter), Jingle Vader, Mahatma (H8!er), Rudy (H8!er), Surge, Triple Shift (H8!er), Tool, Walleye (H8!er), Hawgcycle (H8!er)

    1/2 the group completed – Triple Shift conquered

    JV was one lap away

    #6  H8 – Pushing the Boundaries  10/18/18

    The gloom was perfect…. 21 Pax showed up to Okwata on a cool and windy morning adding another bit of intrigue to the challenge.  The anticipation of what some of the PAX knew and others were still asking themselves what the heck they were about to get into!  On a personal note I hit two milestones the last couple of months (Sept was my 1 year F3 anniversary) and just 2 days ago I crossed the 1/2 century threshold.  Roughly 6+ months ago I participated in my 1st H8 and as you read above from excerpts of Hawg’s BBs this event has been solid measurement of both physical and mental strength.  I like many was ready to see what F3 training has done – NO Doubt the H8 does have a way in humbling ambition but non the less is an allure for giving you something work towards.

    Look how the challenge brought out the PAX – 21 MEN almost double all previous H8 attempts!  Almost 1/2 finished (with 3 coming close to completing 9) – several are on the cusp of reaching 8 and many more improving over previous attempts or just setting their own personal bar!

    A lot of 1st timers:

    War Eagle , Medulla, Pai Gow, Rev Sox, Abacus, Quiche, Frozone, Two Yutes, Gumby, Bongo, King Kong, Smooth, Gabriel, Baby Face

    Repeat 8-attenders:

    Rudy, Triple Shift, CowBell, FracSac, Mahatma, JV, Surge (T-CLAPS, he’s done everyone)

    H8!er Club:

    1st Time: Rev-Sox, King Kong, Smooth, Gabriel, Two Yutes, JV (congrats on reaching it) – Repeaters: Rudy, Triple Shift, Cowbell, Mahatma

    There were some that came Oh so close – push hard for 6 months and come back and conquer the 8!

    H8 Humility – setting a personal goal a little too high……for now! But following the advice of the H8 beat down originator: Hawg, I started on 9 and threw a few guys off.  So along with

    T-Claps to King Kong for pushing the pace – Smooth for kicking everyone’s butt – I’m confident 9 is # that will be conquered at the next H8 challenge.

     

    Make the commitment to yourself- keep pushing to raise your bar.  Good Work!

    God Bless!

     

     

     

  • 610 Stomp- A little change of pace

    4 vets, 1 FNG, and 2 flags is how this gloomy Tuesday started.

    YHC wanted to shake things up a bit, to break the normal routine of the down the bayou and back run.

    The Thang:
    Run 3 loops on the road that circles the track and meet at the entrance to the track at 6:00.
    Roughly 1 mile per loop.
    The idea was to take it easy on the run as to still have some energy for sprint work.
    YHC learned that is impossible when running next to Mahatma! Thanks for the push!

    Sprint waterfall:
    Sprint 100M
    Recover Jog 100M
    Sprint 200M
    Recover Jog 200M
    Sprint 300M
    Recover Jog 300M
    Sprint 400M
    Recover Jog 400M

    The idea was to go back down, 300, 200, 100 but time did not allow us.

    COT: Count off, name o rama where we named Nemo (Welcome Nemo), announcements and prayer.

    Thanks for letting me lead!

    Cowbell

  • Monday Mayhem – the 11th hour of 49

    My plan is to never give in to a number so although on my last day this side of 50 I won’t blame age on forgetting I had the Q…..must have been the foggy brain left over from the LSU tailgating this weekend.  That said I’m glad that I checked the Q list driving in this morning which at least gave a few minutes to come up with something that resembled a beat down.

    After a quick disclaimer, 22 men strong we left the gated bullpen and head towards open fields near the rock pile.

    Warm Up – in Cadence

    SSH – 26

    Side Lunges  – 10

    Peter Parkers – 20

    Mnt Climbers 10 slow and 10 fast

    Wind Mills x 10

    Peter Parkers Oh wait Parker Peters x 20

    Go grab a rock……head to the hill, I’ll come up with something.  Switched to the Shelter….the aroma was way to inviting not to add it to our workout challenge!

    3 rounds of Tabata 30 sec on with 20 secs rest ONE minute reset between rounds.  At some point during this fun our FNG – now known as Seabiscuit had to much of the rock/smell combination and took a breather –

    Rnd 1

    Mnt Climbers (I think we already did these during warm up…..here you go that age thing creeping in)

    Overhead triceps press

    Squat with OH Press

    Curls

    Lunges

    Rnd 2

    Box Jumps

    OH Triceps

    Squat with OH Press

    BO Rows

    Lunges

    Rnd 3

    Switch Leg step up (with extension)

    OH Triceps

    Squat with OH Press

    Curls

    Lunges

    NOW on to EMOS – a little extra breather will Q fiddled with timer APP

    10 minutes of “Work”

    25 BO Rows

    5 Man Makers – Burpees with rock jump at the end

    Lateral Raises x 15

    OH Press x 20

    Wall  Squat Sit – 10 reps with a 2 second pause in the sitting position

    Rinse and Repeat – Exception – adding reps

    30 BO Rows

    10 Man Makers

    20 Lateral Raises

    25 OH Press

    Wall Squat Sit – Same

    Head back to the pile to return rocks – NOTE to those that were running back with Pebbles in hand; challenge yourself and grab a ROCK next time out.

    PAX assumed a plank position while waiting for all to return; Q while yelling out some encouragement (as would expect) got some chatter for not “fully” participating?!

    Upon all rocks being returned – there was little time for Mary:

    1:30 of plank – rotating contact points

    Head back to flag…..my only regret of the morning; not attempting to accept the challenge Cowbell threw out in his sprint; thanks for the push as that will drive me for a while!

    COT

    FNG – Q was being pressed at the end to tie his F3 name brief break during the Tabata but his commitment to step back in and finish with the PAX definitely earned respect that is reflecting of the name bestowed (I can’t take credit for it but Q in this case gets the final word).  Welcome Seabiscuit!

    F3 2.0 partner workout – Oct 28th 7:30 Brees sandbox – more to come I’m sure via other F3 announcements.

    Special intentions – especially for those in Florida – Thumper is part of a group coordinating some relief effort – please reach out to him with donations as well as the potential to be part of the physical on hand support.

    God Bless Brothers – we are held accountable to lead!

     

     

  • Winter Is Icumin In

    Well maybe not GofT winter, but I’ll take it.  So with a quick disclaimer from YHC, the PAX moseyed off to a new location (within a circle of palms at Loyola for a good echo) for the First Circle of Pain:

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • Low slow squats 25xIC
    • Squat pulses 15xIC (we miss ya, Shorty.  Quick fartsacking and show us how its done)
    • Peter Parkers 25xIC
    • Parker Peters 25xIC
    • Mountain Climbers 25xIC

    Slow mosey to the bottom of the closer parking garage for a little Dora 1-2-3.  PAX paired up with each pair to finish off 100 merkins, 200 squats and 300 flutter kicks (QHC reminded the PAX that he wanted to see no whiskeydicking: push your lower backs into the ground, you know at that sweet spot your Ms like you to rub before the real #WifePleasers, and keep the legs straight: work your core): as one PAX did 1-2-3, the other climbed the stairwell to the top then down the other stairwell; flap jack, etc.

    Slow mosey to the bottom of the ramp.  OYO, each PAX moseyed to the top of the parking lot with 5 burpees at each end on the way up for a total–if QHC can count–of a meager 55 burpees.  Rats, should have added an extra burpee for 56: a good luck number.

    Just two Minutes of Mary: LBCs 56xIC (PAX, it’s goal: next year, 57xIC, etc.  Can’t wait for double-respect  Jadaveon, YSR, Amnesia: QHC will probably be six feet under when you get there, but don’t let me slow you down).  Then the PAX moseyed back to the flags for Count-Off, Name-O-Rama, Intentions, and Prayers to be wise, generous and kind.

    See You in the Gloom, Jingle Vader

  • Winter Is Coming to Okwata!

    Okwata was angry, and it rose up beyond its borders to claim the space where F3 normally gathered. YHC indicated the Shovel Flag would be relocated to the corner of Canal and Lakeshore Drive, which brought on much mumblechatter through the Group Me feed. With a map supplied from Heisenberg, 12 men, including one FNG, showed up to get stronger while enjoying the cooler weather and lower humidity. The clock struck 0530, a disclaimer was given, and mosey to a dry track of space for the warm up

    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20
    Arm Circles 10 fwd, 10 bwd

    Mosey back to the corner of Canal and Lakeshore Drive for The DirtyMacDeuce!

    Merkins IC x 12
    LBC IC x 12
    Squats IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Shoulder Taps IC x 12
    Flutter Kicks IC x 12
    Copperhead Squats IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Floyd Mayweathers IC x 12
    Tin Snips IC x 12
    Alternating Lunges IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Catalina Wine Mixers IC x 12
    WW2 Situps IC x 12
    Monkey Humpers IC x 12
    Two Columns Indian Run over the levee on Canal and back

    Mosey over the levee on Canal for Route 66

    Start with one Burpee at the first light pole, increase by one at each light pole up to eleven. 66 Burpees Total.

    Return to the Shovel Flag

    COT

    Count Off, Name-O-Rama, Announcements, Intentions, Closed with a prayer to the Sky Q

    NMM
    Welcome Seawall! T-Claps to Heisenberg for the EH. The cooler weather brought on the comment that “Winter is Coming.” (As a GoT Fan, I had to capture it) This is true, and the weather felt great! It is hard to believe that only a few hours drive to our east was an area suffering from a powerful hurricane. Keep those suffering in your thoughts and prayers, and don’t let your guard down yet, as hurricane season is still upon us.

    Thanks for posting with me today!

    SYITG!

  • A Stroll Down Route 66

    One of my favorite Saturday beat downs was a Route 66 down Esplanade Avenue lead by #Side FX a couple years ago. I am not a very original man, and I like to borrow work-outs from previous ones that I have enjoyed. And it’s fun to get off campus. So I revived the annual #Side FX Route 66. 23 strong men arrived at 0630 on this beautiful Saturday morning. The usual disclaimer and off we go.

    We moseyed to the green lawn on the side of NOMA for the warm-up COP.
    SSH x 24 IC, representing Notre Dame’s opponent for the day, the #24 Virginia Tech Hokies
    — at which time we realized that #Hokie Pokey was noticeably absent
    6 Burpees OYO, giving strength and support to the #6 Notre Dame Fighting Irish, Onward to Victory
    Imperial Walkers x 20 IC
    Peter Parkers x 20 IC
    Windmills x 10 IC
    Arm Circles 10 Forward, 10 Backwards IC
    Mountain Climbers x 20 IC

    Mosey to the NOMA fountain to grab some bench.
    Left leg power-ups x 20 IC
    Dips x 15 IC
    Right leg power-ups x 20 IC
    Dips x 15 IC

    Then mosey over to the lamp posts on Lelong Drive in front of NOMA. Let the Route 66 begin.
    Stop at each lamp post for Merkins, start at 5 Merkins and increase 1 at each lamp post, ending at 14 Merkins.
    I think that makes 95 Merkins total.

    Circle up for some Mary.
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC

    Mosey off campus out of City Park to continue the Route 66 down Esplanade Avenue. It’s always nice to take in the sights on Esplanade Avenue as the sun is coming up. It even reminded some of the Grow Ruck. We stop at each lamp post for 10 squats. I don’t know how many lamp posts we stopped at. It felt like a lot. Continue on to Alcee Fortier Park, aka Dog Poo Park by Café Degas.

    Circle up for more Mary.
    Box Cutters x 20 IC
    Dying Cockroach x 20 IC
    Leg Lifts x 20 IC
    Crunchy Frog x 10 IC

    Back down Esplanade for more Route 66, heading back to City Park.
    Stop at each lamp post for 6 Jump Lunges.

    Once safely back inside City Park, we circle up for more Merkins.
    Left leg crossover Merkins x 10 IC
    Monkey Humpers x 20 IC
    Right leg crossover Merkins x 10 IC

    Route 66 back down Lelong Drive to NOMA.
    10 Plank Jacks at each lamp post.

    Circle up at the NOMA Fountain. Grab some bench.
    Incline Merkins x 10 IC
    10 Box Jumps OYO
    Decline Merkins x 10 IC
    Then 5 minutes to stretch the hamstrings.

    Mosey back to the flag. Count off, Name-o-rama, named our FNG Gyro (pronounced JI-RO) since he grew up in NOLA next to the Greek Orthodox church, announcements, special intentions, and a prayer. I love the ol’ Route 66. We miss ya #Side FX.
    Thanks to FracSac for the picture! And thanks for allowing me to lead!
    Oh, and the Irish beat the Hokies 45-23, in case you missed it.

    Walleye

  • This Birdcage ain’t big enough for the both of us

    28+ gathered for the Birdcage in the thick, sticky gloom of Audubon Park.  Men of various shapes, sizes and ages – but all with the purpose and drive to get out of the fartsack and better themselves and others. F3 is a wonderful thing… so here we go…

     

    Thang:

    Around golf course parking lot and back to the field for some warm up. All exercises 15 count in cadence:

    • SSH
    • Mountain Climbers
    • Squats
    • Parker Peters
    • Wide arms 

     

    Mosey down Oak Alley to pick up some coupons

    Mosey back to running path and partner up

    • A: Run a suicide of light poles (3)
    • B: AMRAP exercise

    Round 1: chest press

    Round 2: curls

    Round 3: goblet squats

    Round 4: merkins on your block 

    Round 5: LBCs

     

    Mosey back to fountain to return the coupons

    Squats while we wait for the 6

     

    Circle up for some Mary (15 count in cadence):

    • Russian Twists 
    • Flutters
    • Oblique crunches (R/L)
    • J-Los

    Back to the flag with 5 burpees to finish up. 

     

    NMM

    Big crowd this morning, with plenty of visitors from outside of Uptown…I guess everyone came to see the Biebs (this week’s scheduled Q). Hope my lead didn’t disappoint.  I had a bad Plantar Fasciitis flare up on Monday so wanted to keep the mileage low and also keep the group together…I think we did both and everyone got a solid workout in. (If not, please email me for a refund.)

    Funny situation when we got back to the shovel flag: a group of guys were circled up doing merkins at the behest of another guy in the middle standing there barking orders with a pit bull on a leash.  Looked like a highly suspect college-aged group – perhaps even some kind of pledge training, but either way upon seeing 29 sweaty, dirt-covered middle aged men running up they quickly vacated our shovel flag area and didn’t heed our invitation to join F3 (“it’s free and we’ll push you harder than that joker”).  Something for everyone I guess.

    Welcome Cowboy from F3 Puget Sound and (renamed) FNG Schlitz from Dufossat St, by way of Milwaukee.

    Thanks for the opportunity to lead boys.

    Until next time…

    Xo,

    Mariah

  • Why Merkins Are Beneficial

    Overall a good showing for yet a still humid fall NOLA morning.  We started promptly at 5:30 after the disclaimer for both my ability as a trainer and my lack of sleep…

    Warm up

    Abogotas or windmills — 15 very slow…

    PP – 15

    MC -15

    IW – 20

    SSH-25

    First event:

    Eleven at Canal Blvd. with Squat jumps at top of levee and LBCs at bottom.

    Next a recap from Hokey Pokey Face book post the benefits of push ups (good time to catch breath versus countdown.)

    Merkins – 12

    Incline merkins – 10

    Decline merkins – 10

    Shoulder taps – 15

    More Merkins – 10

    Then….  Time for a Red Barchetta (“This a song about a car”)

    Modified using light poles as boundaries and recommendation by Walleye to head west along lake due to a straight line versus east.

    Run up to 5 poles (not including the baseline) — 50 SSH

    4 poles — 40 MC

    3 poles — 30 Lunges

    2 poles — 20 LBCs (but truncated due to time)

    1 poles – 10 Burpees

    Six was regrouped after each exercise.

    Quick Mary

    Flutter Kicks — 15

    Plank hold 30-40 seconds and back to flag

    Round of numbers, names, announcements, intentions and COT.

    Great to lead and thanks for opportunity,  sorry it’s been so long…

    Bongo

  • Who me?

    After learning yours truly had the Q at 5:28am…

    Disclaimer

    Warm up : SSHx35/IWx20/ACx10f&10b/MCx20

    The Thang…

    Bear Crawl around Triangle of Trees(30yds)/Goblet Squatsx20 w rock.                                                          Lunge Walk around ToT’s/Squat Pressx20 w rock.                                                                                                Burpeesx10 at each Tree/Goblet Squatsx20 w rock.

    All with Rocks: Buddy sit upsx30 each man/Slow curlsx20/Slow Rowsx20/Stepupsx20(alt leg)/Slow Shoul. Pressx20/Slow curlsx15/Slow BBCL’s(ball buster core lifts)x15/Slow rowsx15/Buddy sit upsx20 each man

    A little change of scenery(and a 20 yd mosey…this is the uptowner, correct)

    Peoples Chair-1 min…last 20 sec rock overhead/Peoples chair-30sec…last 10sec rock overhead/Peter Parkerx20/Parker Peterx20

    Got to do a little running – 61 yd sprintx2

    Mary – LBC’sx35/Slow H. Dollyx20

    CO/NOR/Intentions/Prayer

  • Summer Sunrise

    7 seasoned PAX arrived in the gloom to welcome the day at the best AO in town.  The humidity remains brutal – but YHC continues to hold out hope for the elusive Cold Front which is always allegedly right around the corner.

    But not today.  Today is humidity and sweat.  So lets get started…

    Mosey to the swamplands in front of the fountain for warmup.

    • SSH x25
    • IW x25
    • PP x25
    • MC x25
    • PP x25

    Head to the benches in front of the fountain for The Conveyor.  7 PAX, so 6 stations:

    • LBCs
    • Box Jumps
    • Dips
    • Merkins
    • Step Ups
    • More Dips

    1 PAX at each station.  The 7th PAX runs the circuit around the fountain and takes the place of the LBC PAX.  LBC moves on to take over Box Jump.  And so on….  Keep  exercising at your station until your replacement gets there!

    The last Dip PAX gets tapped out and runs around to take on the LBC spot.  Repeat until everyone has hit all of the stations.

    Mosey over to the leveee for Stairway to Seven (modified from the Lexicon to fit our purposes)

    • 1 Burpee
    • Up to the top for 1 Squat Jump
    • Down to the other side bottom for 1 Squat Jump
    • Back up for 1 more Squat Jump
    • Back down to where you started and plank for the 6.  YHC notices that “plank for the 6” too often gets interpreted as “rest when you finish and wait”.  So he started pushing the PAX to PLANK.  No rest until everyone finishes.

    Repeat with 2x, then 3x, 4x, 5x (take a break, we’re halfway there…), then 6x and 7x.

    Mosey to the House of Pain.  Partner up

    • Bear Crawl up the Levee, 5 burpees, run down (the timer)
    • Pull Ups – goal of 10x per partner (spot as needed)
    • LBCs
    • Dips

    6:09 – time to head back for 6MOM at the flag.  25x of LBC, FK, Cockroach, HD.

    Circle up for Name-o-Rama, Announcements (Convergence!) and Intentions.  YHC in particular asks for PAX to offer a prayer for his Father, Father-in-Law and Sister who are all facing health challenges right now.  Its been a tough month helping each of them get situated and prepared to face whatever comes next.  But with Sky Q’s guidance and grace, we will all be given the strength to face what He has in store for us.  Thanks to all of the PAX for the prayers, kind words, and support.