F3 New Orleans

Tag: The Undertaker

  • J

    praise the Lord it wasn’t raining!!!

    Was gonna skip this one due to the cold front but then briefs reminded me the night before that I was q ing. Yikes

    warm up: ssh, self love, windmills, mosey to the track with high knees, butt kicks, karaoke.

    we used half the track as an out and back. This way everyone could run at their own pace yet still do the exercises “together”. When the first member made 100m, they did ten Merkins, everyone else would stop where they were and also do ten Merkins, this happened at 200m also, at which point we turned around and ran back. I scepter whenever the first person gets back to the 100m mark, we all do 10 Merkins together. Run back to starting point, plank and wait for the 6. The fast runners would catch the slow runners on the way back. Once the 6 arrives, Merkins in cadence.
    the next round followed the same format except with squats. Round three was burpees.
    next we took a jog around the track to catch our breath and did it in reverse order. This time only doing 5 of each exercise at each stop. Finished off with some rock climbers, hillbilly’s, imperial walkers, stretches and a mosey back to the flag.

    There was a record prayer request/answered prayer session. So many praises and still so many needs. Guidance for our children/youth, Fathers/in laws with cardiac issues and upcoming cath, basketball head injury, the coach recovering from major surgery, prostate cancer recovery, The spine tumor that ended up benign benign, challenges in business, Bongo’s dad, special intentions. We better get to praying!

    glad y’all all came out and let me be a part of your morning! Please let screwtop know I signed him up for New Years morning (2020, 2021, and 2022)

  • 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

  • 5 Card Studs

    Conditions:  Dry, 48 degrees

    Warm-up:  Jog to the Rock Pile; SSH x 20; Peter Parkers x 20; Low Slow Squats x 20; Parker Peters x 20; Windmills x 10; Dying Cockroaches x 20; Arm Circles x 20; 8-count Body Builders x 12

    The Thang:

    Grab a Rock and Circle Up for a progression of Shoulder Presses, Curls, Rows, and Squats.  10 reps the first round, straight into 8 reps the 2nd round, then 6, 4, and 2.  No breaks to put down the rock.

    Take your rocks to the track for some Poker.

    Prior to the workout, the Bogé helped me strategically place a bench roughly 30 yards from the end line.  We divided up into 4 teams of 3.  One man bear crawled to the bench, retrieved a playing card from the deck and jogged back to his team, this continued until each team had a hand of 5 cards.  While one team member was bear crawling to get the next card, the other two team members performed 20 perfect merkins and planked.    

    5 Card Stud-ish – Each team was allowed to discard one card and draw again.  That way everyone got to bear crawl twice.  Each team could fold or play.  The penalty for folding was 10 burpees.  The penalty for playing and losing was 15 burpees.  Tua, Hand Grenada, and Scantron won the first hand with three of a kind (Jokers wild).  They shuffled the deck while the rest of us did burpees.

    5 Card Draw – Hand is dealt with bear crawls again.  This time rock chest presses in lieu of merkins.  As many as you can until the bear returns.  Each team was allowed to discard as many cards as they like, with a penalty of 5 eight count body builders for each discard.  Each team member ran to the bench, discarded, paid the penalty, drew to a full hand and ran back.  Same penalties for folding and losing.  Rudy, Tanner, and the Undertaker won with a straight. 

    Grab the rocks and head back to the rock pile and on to the flag for COT.

    NMM

    • Not sure that Marlin checked the weather.  He looked underdressed for temps in the 40s.  Looked like he had no more than 3 layers on. 
    • Scantron made up for Marlin’s lack of clothing. 
    • Kenna Brah was appropriately shamed for being late, but Marlin not so much.
    • I was 100% positive that Hand Grenada, Tua, and Scantron were going to stack the deck after their first victory.  I was ashamed of myself after seeing how bad their second hand was. 
    • I blame my mistrust of Hand Grenada on my raising.  Being from Arkansas, you develop a superiority complex and automatically think you’ve been cheated if someone from Mississippi beats you.  The fact that we are 49th in every meaningful ranking is ingrained in us from an early age and celebrated at every opportunity.  Hopefully time spent with Hand Grenada will chip away at this deep rooted prejudice. 
    • If you enjoyed the Round of Poker, go to the Mothership on Saturday.  It’s likely Rudy will steal my idea. 

  • Lunatic Fringe – We all know you’re out there. But where is Bogey when you need him?

    The iconic opening words to the song made famous by the 1985 smash hit “Vision Quest”. Who could forget this iconic scene? Look at those moves! No wonder this movie was so popular!

    Okay, so perhaps a minor exaggeration on my part as not a single member of the Pax could identify that song this morning, or its significance (Lunatic Fringe is in main song played in Vision Quest, which is where the name Kuch comes from). At least Shuffles has the excuse of not having been born in 1985. Bogey would have nailed it of course.

    Despite my disappointment, we decided to workout anyway on this cool crisp morning. Temperature at kickoff was right around 50, and although we may have felt a few raindrops, the weather, overall, was pretty nice.

    We moseyed to the center of the intersection, with some high knees etc… on the way, for some quick, fast paced warmups so we could all…. warm up. Except High Rise of course, who some might say was slightly over-dressed for the occasion, having worn perhaps his entire closet full of sweaters, scarves, parkas, mittens and what have you. Fitting for a man who solved the climate crisis yesterday by declaring it #2cold2warm. Regardless, High Rise remains #2legit2quit in my book.

    Once the warm-ups and player intros were complete, we headed up to the levee to Indian Run to the concrete portion for our next activity. Rockin tunes were played as we passed the speaker off. When we got to the concrete portion, there was a fence that briefly confounded all my 5:40 AM logistics… luckily, someone suggested we walk around it, which we did.

    On the concrete, we did a couple rounds of merkin ring of fire, and moved right along to a simple tabata, 20 seconds on, 7 second rest, 4 exercises x2 for each session. Burpees, LBC’s, Merkins, Squats. After completing each round of those 4 exercises twice, we ran up and down the levee 10 times to catch our breath. We completed this circuit 3 times, before Indian running back the other way.

    When we reached the intersection, we headed back to the flag for a few more rounds of merkin ring of fire until 6:15.

    We prayed for the strength to take care of our elders, the ability to appreciate our own health, and the humility to grasp that one day, we may be the ones who need help. I know that I need your help to continue to get better, and so, as High Rise suggested this week (before solving an existential crisis for all of humanity), I note that I am truly thankful for all of you, for everyone who showed up today, for everyone who has ever shared a word of encouragement with me during a workout, for everyone who has ever held me accountable, and for everyone of you, who inspires me each day. Thank you. – Kuch

  • The 300….almost

    12 pax arrived for a humid morning at Rock City. Started with the standard disclaimer and an Indian run to parking opposite end of Pontiff.

    warmup

    • Arm circles x 15 each arm
    • shoulder taps x 20
    • Ricky balboa in squat position x 20
    • Hillbillies x 15
    • Self love x 15

    Moseyed over to playground for Tabata of pull-ups, dips, squats, rows on swings (3 rounds) 40 seconds.

    After completing this we made a short mosey to the football field for “The 300”. There were 4 cones spread on opposite sides of the goal line and opposite sides of the 50 yard line. This made for a 50 yard x 70 yard x 50 x 70 spread.

    Instructions were to Partner up and then Bear crawl to each cone. Once reaching the next cone, each pair had a combination exercise to finish. The first partner would start exercise while other partner did 10 burpees. When pax 1 completes the burpees, pax 2 switches to his burpees and pax 1 does the other exercise until 75 are finished.

    • Cone 1 – 75 wide grip merkins, partner does 10 burpees and then switch
    • Cone 2 – 75 big boy sit-ups, partner does 10 burpees and then switch
    • Cone 3 – 75 Carolina dry docks , partner does 10 burpees and then switch
    • Cone 4 – 75 LBC, partner does 10 burpees and then switch

    Unfortunately we only finished the first three cones so were not able to complete all 300 reps. Will definitely keep this one for future use with some slight modifications to make the timing work.

    Finished off with the COT and intentions.

  • 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.

  • Ain’t Skeered

    ‘Twas my turn to Q The Foundry this Wednesday, but I was having some trouble thinking about what to do. So I did what any reasonable PAX member would do in this situation: I read a backblast from a workout that i liked, and pretty much copied it on Wednesday morning. Shout out to my man, High Rise, as he was the Q on Monday at The Chamber, and it’s his exercises that I used for most of the workout on Wednesday

    Warmup:

    • Side Straddle Hops – 15
    • Grass Grabbers – 15
    • Arm Circles – 8 forward, 8 backward
    • high knees – 15 cadence count
    • butt kicks – 15 cadence count
    • self love – 15 cadence count

    The Thang: Gross 1

    • Floyd Mayweathers – 12
    • Low Slow Squats – 12
    • Flutter Kicks – 12
    • Carolina Dry Docks – 12
    • Calf Raises – 12
    • Hello Dollies – 12
    • Right Side Lunges – 12
    • Box Cutters – 12
    • Diamond Merkins – 12
    • Left Side Lunges – 12
    • Nola Claps – 12

    The Next Thang:

    • Partner Up and then:
    • Partner 1 does a lap around Noma
    • Partner 2 does Rocky Balboas on Noma Steps
    • ROTATE
    • Partner 1 does a lap around Noma
    • Partner 2 does dying cockroaches
    • SWITCH
    • Partner 1 does a lap around Noma
    • Partner 2 does hand release merkins
    • SWITCH

    The Next Thang: Gross 2

    • left leg step ups on fountain – 12
    • derkins on fountain – 12
    • LBC’s – 12
    • Irkins on fountain – 12
    • Calf raises on fountain – 12
    • Box jumps on fountain – 12
    • Mountain climbers – 12
    • decline Floyd Mayweathers on fountain – 12

    We ran out of time, so we weren’t able to finish all 12 exercises for the last Gross. After the DFFM’s (decline fountain Floyd Mayweathers), we mosey’d back to the flag for the COT. Also, i couldn’t think up a good title for the workout, so i just named it “Ain’t Skeered” because I saw one of those bumper stickers on a truck the other day, and they’re still timeless

  • H8 Prep

    A typical summer (in October?) morning with an atypical lack of a breeze coming off the lake led to a lovely humid morning in the gloom. 13 PAX joined me for a little prep workout for the upcoming H8 in 2 weeks. Disclaimer was given and off we went around the fountain.

    Warm up:

    Mosey around the fountain including high knees, butt kicks, karaoke facing the fountain, and karaoke facing the levee. Circle up

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 10 IC
    • Arm circles fwd and rev x 10 each IC
    • Peter Parker x 15 IC
    • Parker Peter x 15 IC
    • Self love x 10 IC

    Tha Thang #1:

    Mosey over to the House of Pain. Here we would partner up. PAX #1 would bear crawl up the levee, run down the opposite side, bear crawl back up the levee, and run down back to the start. PAX #2 stays behind to perform 5 pull-up, 10 hand-release merkins, and 15 squats. Plank and wait for your partner to finish their respective round. Flapjack. Perform 4 rounds.

    My apologies to anyone that was eaten alive by ants. I heard people saying there were ants while we were exercising. It wasn’t until after the beatdown that I learned that Tugboat (possibly others) who were bitten at least a dozen times. I fully understand why Screw Top doesn’t like the grass.

    Tha Thang #2:

    Mosey over to the large open area by the lake where we would circle up for some randomness.

    • 8 count Absolution x 10 IC
    • Merkin into a side plank x 8 IC (Q couldn’t make it to 10 reps)
    • Al Gore x 30 seconds x 3 trials
    • R single leg wife pleaser x 15 (1 is 1)
    • L single leg wife pleaser x 15 (1 is 1)

    Now it was time for some Mary. T-claps to all those who led the individual exercises

    • Penguins
    • Flutter kicks
    • Dying Cockroaches
    • LBCs
    • Freddy Mercury’s
    • American Hammers
    • Box cutters

    Mosey back to the flag where we wrapped it all up with 10 burpees OYO. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man. Once again it was a pleasure to lead. And once again I sincerely apologize to anyone who was bitten by ants.

  • Lending a Helping Hand

    A couple weeks ago I helped out my fellow LVCC member Screw Top and we swapped Q’s. Unfortunately Screw Top went and had a minor setback and was not ready to return for his Q so I once again helped him out and took over my original Q slot. On a typical muggy morning 14 PAX, including 2 FNG’s, joined me in the gloom. Disclaimer was given and off we moseyed to the practice track.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwx and rev x 10 each IC
    • Grass grabbers x 15 IC
    • Self love x 15 IC

    Tha Thang #1:

    For the first portion of the beatdown we stayed in the circle for a routine I created a couple weeks ago. It was time for the second attempt of Red Light/Green Light. All red light exercises would be static and all green light exercises would be dynamic. Exercises were called out by the Q and we would immediately change exercises once the randomized timer called out red light or green light.

    Red light exercises:

    • Al Gore
    • High plank
    • L side plank
    • R side plank
    • Low plank
    • R leg lunge hold
    • L leg lunge hold
    • Supine leg hold
    • Reverse plank
    • Calf raise hold

    Green light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Lateral/cross-over lunges
    • High knees
    • R single leg wife pleasers
    • L single leg wife pleasers
    • Penguins
    • Crunchy frog
    • Freddy Mercury’s

    After this we moseyed to Roosevelt Mall where PAX splint into 2 groups for an Indian Run to the steps in front of NOMA.

    Tha Thang #2:

    At that time we partnered up for some Dora 1,2,3. Combined total of 100 merkins, 200 squats, and 300 LBCs. While PAX #1 performed the exercise, PAX #2 bunny hopped the steps and performed 3 burpees at the top of the steps. I may have overshot this one as I know my group only got halfway through the LBCs before it was time to mosey back to the flag. Although I know multiple groups were able to complete all reps so T-claps to you guys.

    Circle up for countoff, name-o-rama, annoucement, named our 2 FNG’s, intentions, and COT. Welcome Blazing Saddles (had a tough time coming up with that name but props to Amnesty for nailing it) and Choppa. Can’t wait to lead again.

  • Stompkwata

    Despite fair warning, 14 men set off into a pleasant September gloom this morning at Okwata. The warning: bring your running shoes, we’re trying something new. And so we did.

    Since we started doing Okwata, YHC has been wanting to run to the large Lakeshore Drive bridge for a change of pace. Today, we did it.

    It’s around 1.1 miles just to get there, so we had to be quick. We wrapped our warm-up into our mosey with some high knees, butt kicks, Super Marios, carioca, and Zombie walks.

    When we got to the bridge, the instructions were simple: 11’s with burpees at the bottom and merkins at the top. YHC had measured it out, and from base to center of the bridge is about 1/10 of a mile, so each “lap” would be 2/10 of a mile. No one quite completed the 11’s, but Breadsticks was close. Breadsticks seems to have found another gear lately. T-claps for that.

    T-claps to Two Yutes, who went back and swept the runners on the way there, giving them the instruction so everyone could get started. We called an end to the 11’s leaving around 12 minutes to return to the flag, and according to my calculations***, we arrived exactly on time. All in all, we ran about 4 miles, with about 1 mile of that being uphill, broken up with some burpees and merkins. We may try this one again during Run Ranger Run.

    Surge closed us out with a prayer. Thanks for trying something new with me today. – Kuch