F3 New Orleans

Tag: Sheetrock

  • High Rise’s and Kuch’s F3 NOLA Chamber of Horrors War Eagle Memorial Celebrity Rabies Awareness Pro-Am Beatdown Throwdown For The Cure

    Late last week Kuch and I were contacted by Gideon asking for us to step in as Q’s for the initial beatdown throwdown at the newest AO The Chamber of Horrors. Our AO originators Gideon and Tool would be unavailable to Q so, as usual, Kuch and I stepped up. Gideon agreed to attend and offered to monitor the time so we would stay on track.

    The agreement was that a brief 5 minute warm-up would commence. Then each Q would alternate 10 minute rounds of exercise for the remaining 40 minutes. The challenge was for each Q to come up with a challenging and creative beatdown and then the PAX would vote on a winner at the end. In order to avoid wasting time running all over UNO’s campus we agreed to centralize the location of our rounds. 16 PAX joined the 2 Q’s, disclaimer was given, sort of (sorry about that; my energy and desire to stay on time got the better of me), and off we went.

    Warm up:

    Mosey a lap around the parking lot and circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Self love x 10 IC
    • Mountain climbers x 10 IC

    Round 1 (High Rise):

    T-claps to Gideon for helping me set up the baseball diamond prior to 5:30 and to Kuch for the cones and tape measure which allowed us to play some F3 Baseball. PAX divided into 4 teams (1 at each base) and would perform said exercise then perform another exercise in transition to the next base. Due to the numbers we split into 2 groups of 5 and 2 groups of 4. The goal was for each group to complete 150 reps of said exercise as a team and then rotate to the next base. It dawned on me quickly that the groups of 4 would be passed up and possibly create a log jam, not to mention each group member perform a good bit more reps than members of the 5-PAX groups, so it was announced that 4-PAX groups would complete 120 reps total instead.

    • Home plate: merkins then broad jump/bunny hop to first base
    • First base: squats then bear crawl to second base
    • Second base: shoulder taps (1 is 1) then crab walk to third base
    • Third base: lunges (1 is 1) then crawl bear to home plate

    Round 2 (Kuch):

    Prior to 5:30 several PAX assisted Kuch in moving our monster truck tire into position so T-claps to those men. Kuch then announced we would split into 3 groups of 6 and complete a rotating circuit for the allotted 10 minutes.

    • Group 1: Each PAX would flip the tire, jump through, and return to the back of the line until the tire had reached group 2. Then plank.
    • Group 2: Plank while group 1 flips tire. Then group 2 flips tire back to the start line where they would hand it off to group 3.
    • Group 3: While groups 1 and 2 do their thing, group 3 sprints to where group 2 is planking and back, then holds an Al Gore until the tire returns to the start line.

    Each group would rotate through all 3 stations until Gideon called time. Once again T-claps to Gideon for setting up the cones for the next round while Kuch’s round was going on.

    Round 3 (High Rise):

    With cones set out 10 yards apart in a line, the same 3 groups of 6 PAX would perform Plank Hurdles. PAX #1 sprints 10 yards and then holds a plank. PAX #2 sprints to the 20 yard marker while hurdling PAX #1 in the process. PAX #3 hurdles PAX #1 and #2, etc. until all 6 PAX have hurdled and planked. Then PAX #1 hurdles all the way to the end, followed by PAX #2, etc. until all 6 PAX are at the last cone. Rinse and repeat back until Gideon calls time.

    Round 4 (Kuch):

    Shirts vs Skins soccer. Thanks again to Kuch for providing a light up soccer ball (or brick depending on where you kicked the ball). The soccer goals that are always at the field were moved into position, PAX was randomly split into 2 teams, and a very competitive match on the ant hill covered pitch commenced. A tightly fought match ended in a 1-1 draw until Gideon called time so as is the case in most soccer games, there were no winners.

    Mosey back to the flag where the PAX voted YHC as the winner with the final tally being 11-7. It was then decided by Gideon that since I received 11 votes, Kuch then performed 11 burpees as today’s losing Q. Numerous other PAX joined in because that’s what we do at F3 (but not me since I won).

    Count off, name-o-rama, announcements, intentions, sweaty ball of man. Once again it was a pleasure to lead the PAX. This was the second showdown between Kuch and I. The score is now tied at 1. We shall meet again.

  • Baby, it’s cold outside

    To quote the late great Johnny Mercer, ‘baby, it’s cold outside.’ Or at least it was last Wednesday at The Foundry. When we got out of the car, it was 39 degrees with wind gusts of 20+. To get the blood pumping, I issued the disclaimer & then we mosey’d from the flag to the museum. Once at the museum we did the warmup.

    Warmup:

    Side straddle hops – 15 in cadence

    High knees – 15 in cadence

    Butt kicks – 15 in cadence

    Mountain climbers – 15 in cadence

    Windmills – 10 in cadence

    Self love

    Next we did The Thang:

    The Thang:

    Mountain climbers – 25 in cadence

    Irkins on fountain – 25

    Mountain climbers – 25 in cadence

    Box jumps on fountain – 25

    Mountain climbers – 25 in cadence

    Dips on fountain – 25 in cadence

    Next we partnered up and did a Dora 1-2-3. We did 100 merkins, 200 LBC’s & 300 calf raises. While one partner was doing the exercise, the other partner would run a lap around the museum

    Lastly, we did a burpee circuit on the museum steps. We ran up & down the steps of the museum & then did 1 burpee. Then we ran up & down the steps again & did 2 burpees. And so on until we reached 7 burpees.

    Once we completed that, we took a quick water break & then mosey’d back to the flag. Once at the flag, we did the count-off, name-o-rama, announcements, intentions & prayer. It was a cold day, but a good day. And, as always, thanks for the opportunity to lead, fellas  

  • Man Card Renewal at The Stomp

    When you wake up, think about winning the day.  -Drew Brees

    This week’s Stomp was attended by 6 PAX who braved the cold, wind, and misting rain to validate their man card whilst getting their Tuesday fix of running and the like.  On the heels of the Saints’ Monday night win along with Brees setting yet another record, YHC figured we’d strive to carry that momentum into the workout….strive to put in the work like #9 does.  T-claps to Breadsticks for being the first one at the stomp after being in the dome hours earlier.  And t-claps to Hawg for running 3.5 miles to the AO….and later running home.  Here’s what we did:

    The Thang:  We ran the normal bayou route out and back for 30 min.  The group managed to stay together for the first 1.5 miles and enjoyed some good F2…recap of Drew Brees’ record and hard work put in to get there…Joe Burrow’s zero to hero story….and some other chatter before drifting apart into a few varied paced groups and getting in some more F2.

    Once back we paid homage to the roots of the 610 Stomp by partnering up at the Roosevelt Mall circle for some speedwork and burpees.  PAX #1 runs/sprints (faster than “mosey pace”) the circle while PAX #2 does 6 burpees followed by a quick breather before tagging off.  Rinse and repeat until each group completed 10 laps and 10 rounds of 6 burpees.  Then a min or two of stretching before time expired.  

    COT and BOM to cap things off.  Thanks to the PAX for posting in subpar conditions and making the most of an otherwise dreary morning. 

     
    Tool 

  • Tony Little’s haircut

    Gentlemen, it was a brisk morning on the Lakefront today; which got me thinking about how working out indoors might be nice; which then got me thinking about which exercises I would do if I were in the gym; which then got me thinking about the different gym equipment I could use; which then got me thinking about the elliptical machine; which then got me thinking about the ‘Gazelle Freestyle’ machine; which then got me thinking about Tony Little’s haircut. But I digress.

    T-claps to Jingle Vader for showing up in shorts & a sleeveless shirt this morning. Most of the other PAX came bundled up in winter gear. Once my watch hit 5:30am, I issued the disclaimer, and then we mosey’d to the concrete part of the levee. Once we got there, we hit a lap up & down the concrete levee, and then did the warmup.

    Warm Up:

    • Side straddle hops – 30 cadence count
    • High knees – 20 cadence count
    • Mountain Climbers – 25 cadence count
    • Windmills – 10 cadence count
    • Self Love – 10 cadence count

    The Thang:

    • Side Straddle Hops – 10 cadence count
    • 1 burpee
    • Repeat 7 times
    • Al Gore – 10 cadence count
    • 2 burpees
    • Repeat 5 times
    • Mountain climbers – 10 cadence count
    • 3 merkins
    • Repeat 6 times

    Hit a Lap up & down the concrete levee

    • Seal jacks – 10 cadence count
    • 5 burpees
    • Sean jacks – 10 cadence count
    • 4 burpees
    • Repeat until we got down to 1 burpee
    • Bonnie Blairs – 10 count
    • 5 burpees
    • Bonnie Blairs – 10 count
    • 4 burpees
    • Repeat until we got down to 1 burpee
    • Mary:
    • Flutter kicks – 30 cadence count
    • LBC’s – 25 cadence count
    • Penguins – 20 cadence count
    • Dying Cockroaches – 20 cadence count
    • Double-reverse reverse crunches – 30 cadence count (majestic exercise)

    Hit a lap up & down the concrete levee

    • Rocky Balboas – 25 cadence count
    • Floyd Mayweathers – 25 cadence count

    After that, we headed to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to Q, fellas. I always enjoy it.

  • Burpee Claus is coming to town

    Gentlemen, tis the holiday season, and we all know what that means; Burpee Claus is coming to town! So in honor of Burpee Claus and everything that he stands for (which is doing burpees), we did a traditional 6-10 Stomp this morning using the traditional Stomp route: the PAX ran for 6 minutes, then did 10 burpees for 1 minute (we did this 6 times, and then ultimately met back at the flag).

    T-claps to Hawg, Rev & War Eagle for running to the workout from Hawg’s house. I think they also aspired to run back to Hawg’s house as well once the beatdown was over, so they probably each logged 10+ miles this morning. T-claps also to Puddles, Amnesty’s dog, for joining us for the run.

    Once the beatdown was over, we did the count-off, name-o-rama, announcements, intentions & prayer. During announcements, Amnesty mentioned that he has a keg of F3 beer & that he will send some info out on Mumblechatter to let the PAX know when/where to meet if they would like to sample it. Mayhem & Holy Grove both had prayer intentions, so we concluded by lifting up their intentions, lifting up the unspoken intentions & then ultimately thanking the Sky Q for another day of F3 exercise & fellowship. Thanks for the opportunity to lead, fellas. I always enjoy it.

  • Rinse and Repeat at the Foundry

    Made the standard introduction and disclaimer.

    Mosey to “second set” of trees. 

    Circled-up to Warm-up which consisted of: 

    Monkey humpers
    Grass grabbers 
    arm circles  
    Self love 
    Imperial  walkers

    Moseyed to first tree of the “second set” and lined up tree to tree. 

    Bear crawled to each tree of the “second set” – performed 5 merkins at each tree of the “second set” for a total of 6 sets of trees or 30 merkins.
    Plank and wait for the six. 
    Lunge walked back to the first tree of the “second set” – performed 15 squats at each tree
    Al gore and wait for the six. 

    RINSE AND REPEAT then…

    Moseyed to the track where we broke up into two columns and…

    Bataan death marched – 2 burpees for the caboose – for one lap around the track. End at the warm up section where we circled-up for freddy mercuries, lbc’s, flutter kicks.

    Another Bataan death march lap then big boy sit ups, American hammers and penguins at the warm-up area.

    One more death march lap then….

    5 monkey humpers to finish up. 

    Moseyed to the flag at 6:15 where we had count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for the opportunity to lead. 

    PAX: BRIEFS, UNDERTAKER, YA MOM AND DEM, BREADTICKS, BOO BOO, ABACUS, RUDY, TOOL, SHEETROCK, DIRTY DELL, SCREWTOP, GAINES, MMMBOP

  • Rev Sox’s Birth Story

    Rev Sox’s Birth Story

    On a brisk and windy November 11th, at the lake front on the Northshore YHC was birthed into the world of F3 kicking, complaining, and crying. It wasn’t pretty for anyone involved. Hawg may have denied knowing YHC. Two years later, at the 610 Stomp YHC led 20 men in the remembrance of his birth into F3.

    YHC’s brain has wisely blacked out and refused to retain the memories of his first workout in F3 as he complained through the entire workout with fellow FNG bootsies. The only thing YHC can remember from that fateful day is lots of running alongside the lake with step-ups as the Q’s go to exercise in each stop (sadly there is no Backblast to commemorate the workout).

    The 610 Stomp recreated this workout by running a shortened version of the standard route with step ups thrown in (lots of step ups). Following the disclaimer, the Pax was told to run the standard route without leaving City Park, but this morning they were stop at every bench for 10 alternating step ups (one is one). Only 4 men are allowed per bench, so if the bench is full, they are to pass it by and run to the next bench.

    Each lap from the 610 Stomp start to the City Park entrance on New Carrollton and back has 40 benches. Each lap is aprox 1.5 miles.

    With not enough complaining for YHC’s plans, they set out. Everything worked out well for the first lap, but YHC needed to modify the number of step ups on lap 2, so all the Pax could finish. YHC estimates that each Pax member did 300-500 step ups while running 3 miles.

    Don’t forget the Christmas Party on December 9th and the Krazy Ivan on January 18th as we had a special guest of the Freedom Hammer this morning.

    thanks for 2 years of agony,

    Rev Sox

  • Double Reverse Crunches…Is This Guy Serious?!

    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

  • Great Idea – Let’s Bear Crawl up Roosevelt Mall!

    Nice fall weather greeted 12 PAX for the beatdown at the Foundry. When the blackberry beeped signaling 5:30am, YHC issued the disclaimer and off we went.

    We started with a short mosey to the round-a-bout for high-knees, and carioca left and carioca right around the neutral ground. PAX circled up in the grass area of the neutral ground for warm-ups including SSH x 18, Imperial Walkers x 18, Windmills x 14, Arm Circles, Grass Grabbers x 14, and Self-love.

    Thang 1 – YHC wanted to do something that had not been done before at the Foundry so we decided to incorporate bear crawls up Roosevelt Mall to the new Louisiana Children’s Museum. We met at the light post near the flag and PAX would alternate bear crawl and sprint between each of the 15 light posts from the flag to the Louisiana Children’s Museum. At each light post, each PAX does 10 Monkey Humpers. We did have to watch out for land mines when bear crawling – sorry @Dirty Dell.

    Thang 2 – PAX circled up near the benches by the Louisiana Children’s Museum for 1 minute AMRAP of the following exercises, alternating Mary and other. Dips, LBC’s, Incline Merkins, Flutter kicks, Step-ups, Freddie Mercury’s, Decline Merkins, and Plank.

    Thang 3 – With about 10 minutes to get back to the flag we started from the far end of Roosevelt Mall and alternated lunge walk and sprint between each of the 15 light posts up Roosevelt Mall. At each light post, each PAX does 10 Merkins. We got through about 10 light posts and sprinted back to the flag for 6:15.

    PAX circled up for count-off, name-o-rama, intentions, and closing prayer to Sky Q – I am grateful for the support of F3 Nation and the opportunity to lead. @High Rise – thanks for the heads up on the Q this week as I had not checked the Q sheet.

  • Crescent City Fall Classic Preview

    The Q sheet for The Stomp was mysteriously blank for this beautiful Tuesday morning. On Monday, YHC wondered why would such a popular beatdown did not have a Q — rain in the forecast (we all know Lakeview people can’t handle a little rain). So at 5:01 am, YHC took the Q, his first at the beloved 610 Stomp.

    This Saturday morning is the Cresent City Fall Classic. YHC has always dreamed of running the Cresent City 10k from a timed coral. The fall classic and the St. Patty’s two-miler are the qualifiers for the 10k but YHC cannot attend either this year. So, why not make the entire Stomp crowd attempt to run qualify for the race at an F3 workout.

    We mosey from the flag to the starting line. Along the way, we warmed up with high knees, butt kicks, carioca right, and carioca left.

    At the starting line, the course was roughly explained. Runners were reminded that a CCC10k qualifying time was 22:00. With that disclaimer, we were off.

    After passing Christian Brother’s the kind security guard told us that our route would need to be modified (darn VooDoo Fest). No worries we modify and move on.

    At the conclusion of the run, a few things were determined.

    1. The Pax determined that Shuffles probably qualified and no one else.
    2. YHC discovered how his M feels when I don’t follow directions.
    3. F3 is full of leaders and followers, both were on display today.
    4. Amnesty plays by his own rules.
    5. The park is safer than running down the bayou (except for that one part when I lead the Pax into the middle of Wisner).

    Finished with Mary, stretching, and burpees.

    COT

    It is always a pleasure to lead. Thank you, gentlemen.