F3 New Orleans

Tag: Sheetrock

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.      

  • Swolefest 10-5-2020

    The Swolefest AO is a great place to start off the week. Throwing around the cinderblock is a good way to get the blood pumping and the body moving. Today was no different. When 5:30am hit, I issued the disclaimer and then we proceeded with the warmup:

    WarmUp:

    • Side straddle hops – 20 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence
    • Arm circles – 10 forward, 10 backward in cadence

    After the warmup, it was time to get it on. So we proceeded with the thang.

    Tha Thang:

    DORA 1-2-3:

    • 100 curls with the block
    • 200 bench press with the block
    • 300 plank jacks with the block

    Highrise gave us a 30 count, then we went ahead & did another DORA 1-2-3

    DORA 1-2-3:

    • 100 leg raises over the block
    • 200 step ups with the block
    • 300 bend over rows with the block

    Once we finished with the second DORA, it was right at 6:15am, so we did the count-off, name-o-rama, announcements, intentions & prayer. We also had an FNG out there with us in the Gloom this morning. He was a friend of Belloq & Tool, and he did well out there during his first beatdown. After the name-o-rama, he went into the middle of the circle and told us a little about himself. After some deliberation, the consensus on his F3 name was “Heart-o-Quack.” Welcome Heart-o-quack. Hoping to see you in the Gloom for more beatdowns in the future. As always, thanks for the chance to lead, fellas. It’s always enjoyable.

  • 4 Years of F3 and You Could Look Like Me

    4 Years of F3 and You Could Look Like Me

    Four years ago in the gloom of the Peristyle, YHC was EHed by Heisenberg to check out this men’s only fitness group. Bubba’s Beatdown was all it took to keep YHC coming back for more. What better way to celebrate my anniversary than to recycle my first Q, which was at Okwata. Thank you to all of the PAX that posted today.

    W/U

    • SSH x 30
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • Peter Parker x 15
    • Parker Peter x 15
    • Self Love

    The Thang – Mosey to Canal blvd and partner up. PAX 1 will AMRAP while PAX 2 runs up Canal, bear crawl the median, and back down Canal. Switch.

    • Plank Jacks
    • Tempo Merkins – 2 count up, 2 count down
    • Step Ups
    • Dips

    Mosey back to the Lakefront area across from the fountain and circle up for the Lazy Q. Each PAX step into the middle and call an exercise to be performed for 22 Reps.

    Counterama, Namerama

    Announcements – Register for the IronPax Challenge. Pay attention to Mumble Chatter and emails for information regarding recovery efforts for our neighbors in Southwest Louisiana who are suffering from Hurricane Laura.

    NMM – Takeaways from today’s beatdown were not announced but included awareness or PTSD and Mission 22, a organization dedicated to Post Traumatic Stress and Traumatic Brain Injury, substance abuse and all of the issues veterans are facing today.

  • Elvis Death Day Foundry

    Elvis Death Day Foundry

    43 Years since the passing of the King on August 16, 1977. Every year YHC plans a beatdown to honor Elvis Aaron Presley. This year is a couple of days late, but nevertheless it shall be done.

    W/U

    • SSH x 43
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang

    • Route 66 w/ Squats to the end of Roosevelt Mall – plank & wait
    • Mosey to the backside of NOMA for 5 Sunday Mornings (the anniversary of Elvis’ death was this past Sunday)
    • Recovery walk to the front side of NOMA for a Tabata Merkin Trilogy – Tabata including Merkins, Rocky Balboas, Derkins, Flutter Kicks, Irkins, Box Jumps) x 2
    • Circle up around the fountain for the “Lazy Q” – Another round of Tabata where each PAX calls out the next exercise.
    • Mosey back to the Flag – Mary & wait.

    Counterama, Namerama (welcome Mama’s Pride), Annoucments (register for Iron Pax), Intentions (Two different 36 y/o men who were called by the Sky Q to come home).

    Thank you for the opportunity to lead. SYITG

    Da Parish

  • Stomp #260 – Barefoot and Barechested

    Another 610 Stomp in the books…the 260th one to be exact-ish.  Strong showing with 14 PAX ready to run and test the limits of our middle-ages chassis.  This was the 3rd Summer Series 2-mile time trial, with several of us gunning to break our previous times, and perhaps set a new PAX record.     
    Started with a warmup mosey on a Palm Dr with a pitstop COP to make sure all cylinders were firing, then moseyed to the Festival Grounds track for a 2-mile timed run/race.  Times were as follows:


    High Rise 17:23

    Einstein 16:07

    Rudy 16:15

    Bongo 16:37

    Boo Boo 18:08

    Belloq 18:34 *ran barefoot! 

    Catfish 13:20 

    Kuch 16:00

    Snooze 18:54

    Screwtop 15:10

    Breadsticks 15:15

    Tool 16:44

    Sheetrock 13:45

    Saban 17:00-ish *modified/planked


    Mosey back to base via the “short route” after zero enthusiasm was directed towards the long route option.  Capped things off with LBC, Flutter Kicks, Dying Cockroach, followed by a minute of stretching and COT.   

     
    NMM:

    Good to see Sheetrock back in the gloom, running shirtless in case the ladies were out.  


    Very little traction could be gained for the rename of Catfish to Barracuda or some other fast swimming fish.   

    Saban ran, likely to defend his first-place title, even if it meant he could blow his third knee out. 


    Belloq continues to be a beast.  He ran barefoot again as he deals with an injury…most would take a few weeks off from running, but not this guy.  

    A new 2-mile record was set today, by over 1 minute.  T-claps to Catfish and Sheetrock for being the first to run sub-14:00 times! 


    T-claps to Kuch for the mid-workout EH on a fellow runner at the track.

       
    Einstein posted 2 days in a row!  Welcome and glad to have you in the mix.  


    Boo Boo posted despite an iffy knee.  Way to stay committed and always good to see some PAX from the western parts pop in from time to time. 

     
    Rudy implied that 20 flutter kicks were sufficient, no need to do 25 like everyone else.  YHC was glad to see the quarantine has not affected the rudyisms that we’ve all grown to enjoy.  

    Good stuff, great way to start the day. 
    -Tool 

  • 2 Mile Time Trial #1 @The Stomp

    Another 610 Stomp in the books.  According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot.  T-claps to all for keeping The Stomp going strong!

    Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown.  Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance.  This week we opted to mix it up the running a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and PP to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  T-claps to Mahatma for stomping on the pedal…that dude is a beast! 

    The PAX finished with the following times:
    Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??

    From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind.  High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching.  
    Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed.  We’ll do it again, once in July and August.    

    T-claps to the banged up PAX for still posting and getting in a beatdown.  

    T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.  

    T-claps to Snooze who has become a regular the past few weeks.  

    T-claps to all ten PAX who seemed to all push hard on the two mile run.

    COT to cap things off.  

    Tool

  • Flannel Friday @ NOMA

    High Rise coined the term Flannel Friday during Covid for Friday City Park workouts with 90’s grunge tunes. We kept the theme going today at NOMA. Today was a simple Tabata theme with no running. We have many F3 brothers recovering from leg injuries at City Park. The disclaimer was given reminding of physical distancing and off we go.

    A slow mosey around NOMA and the warm-up COP: SSH x 20 IC, IW x 20 IC, Grass grabbers x 10 IC, Windmills x 10 IC, Arm circles 10 forwards 10 backwards, Michael Phelps x 10 IC.

    The Thang: Tabata at the NOMA fountain. 10 stations, 10 exercises, 45 seconds of exercise, 15 seconds rest. 3 rounds. 2 minutes of rest in-between with Mary.

    The exercises: Broad jump up steps, Dips, Mountain-climbers, Shoulder press with cinder block, Parker-peters, Power-ups, Shoulder taps, Burpees, Curls with 20# dumbbells, Merkins.

    The tunes: 90’s grunge and rap.

    3 minute cool-down with stretching. COT: name-o-rama, intentions, and a prayer. The work-out was reminiscent of a JV leap-year beat down on leap-day where JV led 29 exercises in one spot without ever leaving the circle. Beautiful. Thanks for letting me lead.

    Walleye

  • Rarajipari at the Mountain

    Rarajipari is a running game played by the Tarahumara people of the Copper Canyons region in Chihuahua, Mexico. Two teams of four or more run and kick a baseball-sized ball. The goal is to win, and not step on the ball and bite it in the process. I was first introduced to Rarajipari by Yankee at Wolfpack Mountain, and Hawg at the Mothership. We decided to bring it back to City Park.

    7 men met at NOMA. Disclaimer given reminding of physical distancing. We ran a warm-up lap around NOMA.

    Warm-up COP: SSH x 20 IC, Hill-billies x 20 IC, Grass-grabbers x 10 IC, Arm circles 10 forwards 10 backwards IC.

    Next we moseyed to Wisner Mountain, stopping at several spots along the way. COP #1: LL step-ups x 15 IC, Dips x 15 IC, RL step-ups x 15 IC, Dips x 15 IC. COP #2: Peter-parker x 15 IC, Shoulder taps x 15 IC, Parker-peter x 15 IC, Merkins x 15 IC.

    Wisner Mountain. At the bottom: Incline merkins x 10 IC, Dips x 10 IC. Sprint to the top of the mountain. At the top: Decline merkins x 10 IC. Mosey to the bottom for round-robin Mary: Box cutters x 20 IC, Dying cockroach x 20 IC, V-ups x 20 IC, American Hammer x 20 IC, Hello dolly x 20 IC, Wife-pleasers x 20 IC, LBC’s x 20 IC.

    Rarajipari through City Park. After a disclaimer to be careful and not step on the ball or twist an ankle, YHC proceeded to step on the ball and almost bust my a$$. Luckily no one got hurt. We split into 2 teams, with Rarajipari back to NOMA. We took a short tour of City Park, running past Pan Am stadium, down Zachary Taylor drive, turning to go under the 610 underpass, pausing for calf-raises x 20 IC and monkey-jumpers x 20 IC, and continuing down Henry Thomas drive back to NOMA.

    COT: Count-off, name-o-rama, announcements, intentions, and a prayer. Thanks for allowing me to lead.

    Walleye

  • Off on the wrong foot

    Over a month ago I opted to sign some of the usual suspects on the Q sheet for The Chamber of Horrors and The Foundry, mostly consisting of members of the highly exclusive Lakeview Clown Car. I tried to be a good citizen and alert Holygrove Tuesday evening on Mumblechatter that he had the Q for The Foundry, in case he didn’t check the spreadsheet. In the event that he wasn’t able to/didn’t make it I would come up with a beatdown and fill in since I was the one who signed him up in the first place. However late last night Dirty Dell informed me that he was actually the Q, as I had inadvertently looked at the wrong week. Dell wasn’t able to make today despite his best intentions of having a 311-inspired beatdown. So I agreed to fill in as Q.

    All this was a precursor to the odd scene that took place outside my house at 5:15. Screw Top is the usual chauffeur for me and Shuffles for the north-side crew of the LVCC. No sign of either of them. At 5:17 I sent a text asking what was up. 5:19 I opted to just get in my car and go because I didn’t want to be late. I was glad to be joined by 9 men (Shuffles drove himself as well) at the virtual flag for what was sure to be a little bit of a different beatdown.

    Warm up:

    Mosey over to the track. Along the way to the back side of the track I called out carioca to the right, carioca to the left, butt kicks, and high knees. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circle x 10 fwd/rev IC each
    • Track grabbers x 15 IC
    • Self love x 15 IC

    At this point Sheetrock who had also overslept decided to join us. Instructions were given to mosey to the pavilion by the festival grounds, sweep the 6 if needed once we get to the Children’s Museum. It was not needed as the PAX stayed tightly bunched.

    Tha Thang:

    1) Splint into 2 groups for some walk through exercises:

    • Lunge walk with a twist there and back
    • Toe Walk there
    • Heel walk back
    • Lateral monster walks there and back

    2) Crazy Indian – All 11 PAX got into balls to the wall position. First man ran around the outer edge of the pavilion until he reached the first available post and resumed balls to the wall. All remaining PAX hold balls to the wall position. Proceed like an Indian Run and once runner reached his post the next guy took off. Everyone took 1 lap around the pavilion. Much harder than I anticipated.

    3) Modified ring of fire – Everyone circle up and maintain a side plank position. One PAX performs 5 side leg raises and proceed until each member has done 5 reps and the circle was completed. 20 sec rest. Rinse and repeat to opposite side.

    4) People’s Chair and more – I feel like we hadn’t done this in a while so we did 5 versions of the People’s Chair for 30 sec each.

    • Feet flat (standard position)
    • Shift weight to ball of foot
    • Shift weight to heel
    • L Single leg
    • R Single leg

    5) Chicken Peckers – I found this on the exicon and the name alone made me want to try it. Basically it’s shoulder taps in a balls to the wall position. 15 reps IC.

    Mosey back to the virtual flag. Count off, name-o-rama, announcements, intentions, sweaty ball of man. Look forward to the next time and sorry for all the confusion on who was actually going to Q.

  • So this is 40… when do I get my old man strength?

    14 PAX posted for the Chamber on Monday, March 9 for a mostly perfect morning, little cool, little humid, mostly great anyway. YHC was born 40 years ago on Sunday, March 8, but was otherwise engaged on that day with a 10-year-old girls soccer tournament, so the celebration was moved to Monday.

    The plan was simple: cram in a decent workout and leave enough time for a quick ultimate frisbee match at the end. But Kuch, it’s dark, did you forget about daylight savings time? How are we going to see a damn frisbee? This is going to be the worst game ever. Why do you have such terrible ideas?

    Well, dear reader, never fear. I planned ahead:

    But first, the workout:

    Quick lap around the parking lot right into

    • SSHx20
    • Hill Billies x20
    • Windmillsx10
    • Mountain climbersx10
    • Something else x something

    Next, a quick tribute to 40. 40 burpees, 10 per minute, OYO. So you can take 6 seconds per burpee and do 40 slowly, or you can do 10 quickly and use the remaining 30 or so seconds to rest. Your call.

    Next, we hit the tires for a preview of the Ultimate Frisbee match. We separated into 2 groups of 7, each person gets 3 flips in, and sprints to the second tree and back while the next person is flipping and so on. Team Small Tire claimed more flips; Team Manly Tire claimed more, uh, manliness. After a few rounds of each, quick Indian run to the parking lot and back.

    And finally, it was time for the Ultimate Frisbee Showdown. I’d like to say Team Manly Tire dominated, but due to about 30 dropped frisbees on the goal line, the game ended in a 3-3 draw. Some on team Small Tire suggested the referee (YHC, also a member of Team Manly Tire) might have been biased and ruled Saban out of bounds when he really scored a TD, but unfortunately for Team Small Tire, those complaints were summarily overruled. A last second score sealed the tie.

    COT, Name-o-rama, and prayers of thanks for good health and for comfort and grace for those of us waging our own private battles. I know I’m healthier at 40 than I was at 30, and I know that’s because of F3, so as always, I’m truly thankful for all of you who push me to be better. – Kuch