F3 New Orleans

Tag: Smooth

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Return of the Yippee Bag – from Rudy

    Late August – it means the dog days of summer, the never ending sun, heat and humidity. But fortunately, it also means the annual Yippee Bag workout! 3 FNGs (including YHC’s nephew) joined 18 regulars for the annual celebration of … Me.

    First: Disclaimer. I did better than I did on Thursday, when I forgot it entirely. But this time, even with the FNGs, I barely got any coherent sentence out. “Be safe. mutter mutter mumble.” But eventually, with the help of other PAX – we got the message across to everyone.

    Circle up on the Great Lawn (after dropping some coupons on the sidelines) for a warm up. Stretching, SSH, IW. Then explain the rules of the Yippee Bag: at any point in the workout, any PAX can reach in and pull something out. Might be a game, a contest, exercises, whatever. Whatever the card says, follow the instructions.

    The Thang: ….

    Catfish is first to the Yippee Bag, pulling out a rousing game of Duck Duck Goose to get us started. Clearly, YHC is the slowest. Triple Shift thought he was fast, but could not catch Mr. Rogers (even though Mr. Rogers was slowed by a 30 lb weight vest).

    Lets try this again: The Thang: Partner up for a Dora
    100 Burpees, 200 Merkins, 300 Squats (or Big Boy Sit Ups, YHC was at times quite confused).

    Lots of Yippee – War Eagle’s 2.0 Gideon seemed to enjoy it the most. Especially the Rifle Carry (he carrying a brick, Catfish with a Cinder Block). Burpees. Squat Jumps, Sit Ups. Slowly the yard is getting covered in used White Notecards.

    A quick game of Freeze Tag. YHC Nephew lasted longest, while avoiding planked and frozen PAX.

    This DORA is taking too long. Several of the Beasts finished and were waiting (Mahatma, Heisenberg, Mr. Rogers among others). But after 30 mins – time to call it and move on.

    The Thang 3: Ladder BLIMPS. More burpees. And More Yippees. War Eagle back to the bag, pulling a Bear Crawl race followed immediately by a Crab Walk race. Meanwhile, the PAX are burpeeing, lunging, merkining. Sometimes because of BLIMPS, sometimes because of Yippees.

    And there was much grumbling about sore arms. “When is it Leg Time?” seemed to be a common refrain. So fine.

    The Thang 3: Groups of 3 – 1 PAX on the sideline Jump Squatting. 1 PAX halfway across holding Al Gore. 1 PAX bear crawling (with bricks) between them. Confusion, Alternating, at this point – YHC was all but immune to the gripes of the PAX. Just keep plowing along. 8 Count Body Builder cards are pulled.

    Finally, giving in to peer pressure from YHC, his nephew goes to the Yippee Bag and pulls out the Crunch Frog card. Everyone on their 6, Crunchy Frog in cadence x21. Then we are out of time.

    Back to the flag for the 5 Principles for the FNGs. Naming:
    * Sparky – just moved to St. Rose, an electrician. Took about 5 seconds
    * Burrow (later renamed to Breezy) – War Eagle’s son. Took about 20 seconds.
    * Sunshine – YHC’s nephew, sophomore at Jesuit. Took about 10 minutes.

    Thanks for letting me lead!

  • Seafood Gumbo (i.e. No Andouille) 2024-08-03 – from Catfish

    Conditions – Hot & Humid, just like an August morning in Southeast Louisiana should be
    The Thang:
    To our great sorrow, our brother Douille was unable to make the workout this morning, so Mayhem started us off with a mosey to the peristyle for a warmup:
    Abe Vigodas x 10in cadence
    Grass Grabbers x 10 in cadence
    Tie Fighters (right leg forward, forward arm circles) x 10 in cadence
    Tie Fighters (left leg forward, backward arm circles) x 10 in cadence
    Peter Parker Peters x 10 in cadence
    Crab Cakes x 10 in cadence
    Q got passed off to Mr. Rogers, who brought the PAX over to the south side of the Great Lawn for a 5-exerice Dora. PAX paired up for cumulative 50 bupees, 100, merkins, 150 squats, 200 side-straddle hops, and 250 flutter kicks (1 is 1). Other (non-exercising) PAX ran across the Lawn and back (the long way).
    After this, Q got handed off to Hokey, who took the PAX to the East side of the Lawn for 11s, with 10 8-counts on the east side (10 to start) and 1 X-factor on the west side. PAX ran backwards across the field going east to west (because 8-counts were counting down) and forwards going west to east (because X-factors were counting up).
    Once this was completed, Q was handed to Catfish to bring things to a close. PAX got their heart rate up with 5 burpees OYO, then Side Straddle Hops (20 in cadence), then Imperial Squat Walkers (10 in cadence), then Bonnie Blairs (10 in cadence). PAX got down to faces for Jack Webbs. Catfish can’t count so good, so the count on these was 1,2,3,4,5,6,8,12, and 15 merkins, with a corresponding 2x set of air presses. PAX got back up for 5 burpees, then back to the flag for COT.

  • The Return of Cheese Steak – from Squints

    SSH x 20
    Slow Abe Vigodas x 10
    High Knees Across the Lot
    Imperial Walkers x 10
    Hillbillies x 10
    Side Steps Across the Lot
    Arm Circle Forwards x 10
    Arm Circle Backwards x 10
    Seal Claps x 10
    Butt Kicks Across the Lot
    Peter Parkers x 10
    Shoulder Taps x 10
    Monkey Humpers x 10
    Bear Crawl Across the Lot
    Mosey Around the Statue

    Tabata Thang #1
    1. World War 3 Sit Up
    2. Skull Crushers
    3. Handstand Around the World
    4. Curls

    Tabata Thang #2
    1. Burpee with Coupon
    2. Wife Pleaser with Coupon
    3. Single Arm Kettle Bell Swing
    4. Reverse Snow Angel

    Tabata Thang #3
    1. Dips
    2. Cinder Block Step Ups
    3. Incline Merkin Rotating Hands on Coupon
    4. Gas Pumpers

    Round of Mary
    1. V Sit Up
    2. Penguins
    3. (Insert Saban Exercise)
    4. Wife Pleaser
    5. American Hammers

    COT: Count-A-Rama, Name-A-Rama, Announcements, Intentions, Sweaty Ball of Man

    Have a Great Week, HIMs!

  • Blazing 80 Degrees of Swolefest – from Squints

    The temperature on the dashboard said 80 degrees as I pulled up to Swolefest today. I’m going to take the car in later today to have that checked out.

    Warmarama started with a mosey over to the Foundry.
    SSH x 15
    Grass Grabbers x 10
    Windmills x 10
    Mountain Climbers x 10
    Shoulder Taps x 10
    Arm Circles F & B x 10
    Overhead Claps x 10
    Pull Ups x 5
    Dips x 20
    LBCs x 30

    Mosey Back to Children’s Museum

    The Thang was timed by a PAX member thrusting a 50lb slam ball across the Children’s Museum walkway, while everyone else:

    Bench
    Skull Crusher
    Curls
    Squats with Cinder Block
    Cinder Block Burpees
    American Hammer w/Cindy
    Rows
    Cinder Block Swing
    Heavy Freddie
    Heavy Step Ups

    Finished up at 6:15.

    COT: Count-A-Rama, Name-A-Rama, announcements and prayers.

  • Last of the June Days – from Fracsac

    10 at the Renaissance to start the week off right. After a brief disclaimer and some tunes blaring, pax faced the bacon for a warmup with the regular stuff.

    Mosey to check out the wildflowers and get some 8 count body builders in.

    Mosey to the closet art to ensure we keep our “cultcha” front and center, and got some 8 count body builders in.

    Stations with partners

    15 burpees (timer)
    Freddie Mercury’s
    Big Boi sit-ups
    ‘Mericans
    V-ups

    Split up for lunge walk/bear crawl around NOMA, at least one pax always bear crawling. All others lunge. Since it pays to be a winner, all enjoyed 8 count body builders to finish.

    11s

    Burpees at the top of the steps
    Step ups (2 is 1) at the fountain

    Finish off with Sunday Mornings

    COT

    NMM

    It was hot. It was humid. We still managed to knock out 100 burpees.
    SYITG

  • Dad Jokes Rule – from Fracsac

    7 pax posted for a Fathers Day beat down courtesy of YHC. That included Wapner, Thumb War, Ballast, Smooth, Heisenberg, Monopoly and YHC
    Conditions were hot and humid with no breeze.
    Got the jams started for the warmup ending with a plank-o-rama.

    The Thang – Stations

    Station 1 – big boi sit-ups
    Station 2 – ‘mericans
    Station 3 – 60 lb sandbag throw over
    Station 4 – Kettle bell swing
    Station 5 – jump rope
    Station 6 – 2 pax toss frisbee or football x 4 (timer)

    Pax going to toss station has to tell a Dad joke. If pax doesn’t have one, it could be bought from YHC for either 5 burpees or a roll of the die. (all do it)

    If no laugh from Dad joke, 5 burpees penalty.
    Completed 2 rounds

    Back of the museum for 10 x 3 rounds of 8 count body builders.
    3 x Sunday Mornings

    Happy Fathers Day

    CoT

    NMM

    Here’s a taste of what you missed
    How do you catch a squirrel? Climb a tree and act like a nut!
    Did you hear about the guy who invented Lifesavers? They say he made a mint!
    I told my wife she should embrace her mistakes. She gave me a hug.
    Why don’t eggs tell jokes? They might crack up!
    What did the big flower say to the little flower? “Hi, bud!”
    I went to buy some camouflage pants, but I couldn’t find any.
    What did the grape say when it got stepped on? Nothing, it just let out a little wine.
    I used to have a job at a calendar factory, but I got fired because I took a couple of days off.
    What do you call a snowman with a six-pack? An abdominal snowman!
    Why don’t skeletons fight each other? They don’t have the guts!
    Did you hear about the restaurant on the moon? Great food, no atmosphere!
    What did one wall say to the other wall? I’ll meet you at the corner!
    Why did the math book look sad? Because it had too many problems!
    What did one hat say to the other hat? You stay here, I’ll go on ahead!
    Why did the coffee file a police report? It got mugged!
    I was going to tell you a joke about time travel, but you didn’t like it.
    I used to be a baker, but I couldn’t make enough dough.
    Did you hear about the guy who got hit in the head with a can of soda? He was lucky it was a soft drink.
    I’m writing a book about glue, but I’m stuck on the first chapter.
    What did one plate whisper to the other plate? Dinner is on me.
    Why did the golfer bring two pairs of pants? In case he got a hole in one.
    Two sheep walk into a—baaaa.
    Stop looking for the perfect match; use a lighter.
    Try the seafood diet—you see food, then you eat it.
    Did you hear the rumor about butter? Well, I’m not going to go spreading it!
    What’s Forrest Gump’s password? 1forrest1
    What state is known for its small drinks? Minnesota.
    What does a nosey pepper do? It gets jalapeño business.
    If two vegetarians get in an argument, is it still called beef?
    I have a clean conscious—it’s never been used.
    I love telling Dad jokes. Sometimes, he even laughs.
    SYITG

  • Mothership 2024-06-01 – from Catfish

    Conditions – Warm & Wet

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    Hip Circles (clockwise) x 5 (in cadence)
    Hip Circles (counterclockwise) x 5 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    Imperial Walkers x 20 (in cadence)
    Mountain Climbers x 20 (in cadence)
    Merkins x 10 (in cadence)
    Peter Parker Peters x 20 (in cadence)
    8-Count Bodybuilders x 10 (in cadence)

    Everyone grabbed a column and held a People’s Chair for a round of Bat Wings :

    Forward Arm Circles x 20 (in cadence)
    Backward Arm Circles x 20 (in cadence)
    Overhead Claps x 20 (in cadence)
    Seal Claps x 20 (in cadence)
    Moroccan Night Clubs x 20 (in cadence)

    Did a round of donkey kicks (x 15 in cadence) to finish up the leg burn, then took a mosey over to the garden area my the sculpture garden fence for:

    Alternating leg step-ups (8-count) x 20 (in cadence)
    Irkins x 20 (in cadence)
    Bulgarian Split Squats x 20 (in cadence)
    Derkins x 20 (in cadence)
    Bulgarian Split Squats (other leg) x 20 (in cadence)

    Continued the mosey toward the foundry. Stopped at a hill along the way for:

    V-Ups x 20 (in cadence)
    Big Boys x 20 (in cadence)
    Hello Dollies x 20 (in cadence)

    Finished the mosey to the foundry and then grabbed a quarter murph. After this, grabbed two rounds of a Merkin Ring of Fire (base position – plank), two round of a Jump Squat Ring of Fire (base position – Al Gore), and Two rounds of a V-Up Ring of Fire (base position – on back, legs 12” off ground).

    Moseyed over to the Museum west side steps for:

    Calf Raises x 20 (in cadence)
    Side Leg Lifts (left leg) x 10 (in cadence)
    Side Leg Lifts (right leg) x 10 (in cadence)

    Back to flag for COT, coffee afterwards @ PJ’s.

  • Count it out in Months – from Squints

    Not sure if we’ve met. I’m JBL Flip 6, but you can call me JB, that’s what my cool master calls me. We’ve been together for almost 2 years now. That’s a really long time. I was being held tight Saturday morning at 0630 and could feel the surge of my partner that was connecting us. My partner is an iphone. Not gonna lie, I’m a little jealous ‘cause he gets all the attention. But when he needs to be heard, I’m front and center! I started dropping my jams from my partner, which was 90s alternative rock. Not my favorite, but I still dig it. I was thinking my master was about to drop the hammer….then this guy Squints starts talking. He gave a great disclaimer then took us to the peristyle and got us warmed up. I’ve never seen pax move to “I’m just a Girl” from No Doubt like they did. It’s no Xanadu, but it is what it is. This Squints guy knows his stuff, he must be well experienced in this Q leadership thing. With the warmup over, I’m sure my main man is going to take charge. Then Squints says let’s mosey. I don’t know what’s happening. I’m picked up and off we go behind the coffee place where I’ve seen guys clean up in the past. I guess they don’t do that anymore. It looks clean and they probably still take credit. I need to dial up a tune on consistency, or maybe iphone can do an ebook about doing hard things.
    Squints leads the pax to the island behind the coffee shop where some benches are located. I get set on one next to iphone. I’m having a good time just blaring out some Chris Cornell. He’s the best. I hear Squints ask my master if he knows how old he is in months. There’s no way he knows, he’s not very smart. I’m 24 months, he can’t be much more. I was right, he didn’t know. So Squints tells them he designed a routine that will total the months of age of my master. I thought I heard 650 months, but I must have misunderstood. My master is deaf, which apparently was passed on to me. They did bear crawls over 2 bridges, ‘mericans, reverse sweat angels, air presses in the peoples chair, step ups, and jump squats. Doing that for 5 rounds is supposed to total somewhere around 650 reps. I probably missed something because I got left at the island. I was eventually brought back at the end when everyone was finished. I was ready for my fearless leader to do something super original. Squints hands the Q off for the last evolution! Yes, this is gonna be awesome! My idol takes us back toward the great lawn and stops at the light poles in the parking lot. I got my hopes up for nothing. I forgot how disappointing this guy is. He’s certainly no Squints. We do a route 54 with burpees, which was 9 at the first pole, 9 at the second, then 8, then 7, and so on. That totals 54 when all done. Once complete, they did some Mary where I was in the middle, which is where I belong, then back to the flag. If this were a Q vs Q, Squints would have won for sure.