F3 New Orleans

Tag: Need For Speed

  • I Feel the Need

    The newest F3 Nola workout exploded on to the scene today with a Pax of 6. This was my first workout with Rudy since he has been back. It was nice to have him keep me accountable on the time as I started one minute late with the disclaimer.

    Warm-Up

    I believe this AO will prove to be high risk / high reward so the warm-up will prove to be the most important part of the workout. Today was cooler than normal so it became extra important.

    Jog to the track and continue for one lap (About 1/3 of a mile).

    • Lunge walk x 10 each leg
    • Elephant walk (Reach down with your right hand grabbing the toes on your right foot and pull up on them for 2-3 seconds. Take three steps and repeat with left foot, yadda, yadda, yadda.
    • High knees
    • Butt kicks
    • Carioca right then carioca left
    • Exaggerated Skip aka Super Mario
    • Short sprints with recovery (10 yards, 20 yards, 30 yards, 40 yards, 50 yards)
    The Thang

    We ran a mile for time to set our baseline. The plan is to check our progress in 3 months or so. Here are the times:

    • El Guapo: 7:01
    • High Rise: 7:54
    • Kuch: 7:29
    • Rudy: 7:09
    • Screwtop: 6:48
    • Hawgcycle: 6:37

    After finishing the mile we did some more stretching: Butterfly and Hamstring.

    A few more sprints: 220m at 75%, 110m at 50%, finished with 3 100m sprints at full speed

    Cool Down

    Easy Jog for 330m followed by lunges x 10 each leg and a mosey back to the flag for COT.

    The Skinny
    • Cool morning so the long warm-up was necessary. I stuck with my plan in spite of Rudy’s mumble chatter. To tell you the truth, I enjoyed it. It’s been a while. It’s possible that I started a minute late and extended the warm-up just to hear his sarcasm.
    • Kuch and Screwtop set the standard for the 100m sprints.
    • Screwtop and YHC both left the track a little gimpy. Based on early returns there is only a 33% chance of getting injured at this AO. This is better than I envisioned. The risk is high, but I think the reward will be greater.
    • Screwtop stepped up to take the next Q. Don’t miss out.
    • Still looking for a name. I’m good with “Need for Speed” if nothing else emerges over the next week or so. After he set the bar for the first two 100m sprints, we could go with “The Kuch is Loose.”

  • 610 Stomp #31 – More Sprints!

    After back-to-back sprint workouts (thanks Hawg and Amnesty), my hammys were screaming at me as I dragged them out of bed.  What better way to start a cold New Orleans day than with MORE SPRINTS!

    First the Disclaimer for the 5 brave men and 1 Friendly New Dog.  Then off to the races.  6 minute run, 30 second sprint, 30 second recovery down the usual Bayou St John route.  But wait – who is that coming in hot?  Who else – welcome to the festivities, Hawg.  Thanks for pushing me guys, I hadn’t made it that far (top of the overpass) on the 610 stomp before.  I thought my hammys were sore before…

    Returned to the flag (1 minute late) for 10 OYO burpees to Seal the Deal.  Count off, Name-o-rama, Naming of the FND, and closing with a prayer.  As usual, I like to finish with St Ignatius Prayer for Generosity (though I drew a temporary blank on the first line – too much sprinting, I guess)

    Lord, teach me to be generous.

    Teach me to serve you as you deserve;

    to give, and not to count the costs;

    to fight, and not to heed the wounds;

    to toil, and not to seek for rest;

    to labor, and not to ask for reward, except that of knowing I am doing your will.

     

  • Drag Race in the Park

    Six F3ers showed up on our first cool morning of the fall, then the four Overachievers (ran 6 miles before the workout) joined the PAX as a personal challenge to the Q.  Then the beat down of the PAX (Overachievers especially) began…

    The Thang:

    Mosey to the Great Lawn-

    Partner-up for 4 cycles of Gasers (Started with foot on the “Gas”)

    Partner 1 – Gaser (four widths of Great Lawn at fast pace)

    Partner 2 – LBC’s (OYO)

    Switch

    Plank and wait

    Side Straddle Hops x 20 (IC)

    Partner 1 – Gaser

    Partner 2 – Flutterkicks (OYO)

    Switch

    Plank and wait

    Imperial Walker x 20 (IC)

    Partner 1 – Gaser

    Partner 2 – Hello Dolly (OYO)

    Switch

    Plank and wait

    Goofballs x 20 (IC)

    Partner 1 – Gaser

    Partner 2- Dr. W (OYO)

    Switch

    Plank and wait

    20 Count

    Mosey to Roosevelt Mall-

    Plank and wait

    Route 66 (“nice, easy stroll” through the Oaks):

    Round 1:

    Partner 1 – Copperhead Squats at each bench on right side of Mall (1 rep ascending up to 11 at the last bench), Mosey between benches

    Partner 2 – Derkins at each bench on left side

    Plank and wait

    Switch sides and exercises

    Plank and wait

    Round 2:

    Partner 1 – Step-ups (each leg is one rep)

    Partner 2 – Hip Slappers (slap on each side is one rep)

    Plank and wait

    20 Count

    Switch sides and exercises

    Plank and wait

    Round 3:

    Partner 1 – Lunges (each leg is one rep) (6-11 reps)

    Partner 2 – Dips on the bench (6-11 reps)

    Mosey to Refinery for 1-2 sets of Pull-ups / Monkey Bars (OYO)

    Mosey to the Flag

    Shout-outs: Health of PAX (Amnesty achilles) and Tool’s son Brady

    Q failed to give the Overachievers a “satisfactory workout” so they did 2 more miles.  The next time this Q will plan on 6 cycles of Gasers and Route 66 exclusively with leg exercises!