F3 New Orleans

Tag: Tug Boat

  • 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

  • Weather Change

    Unfortunately Tool was unable to Q this morning and was a late scratch. And whenever there is a need for a Q somehow I seem to be the guy to do it. I usually welcome it as a challenge and I had never been Q for a Stomp before. So 11 lunatics joined me for a brisk morning run with a lovely breeze.

    Disclaimer was given. I chose to do something radical and gave the instruction to run 20 minutes out and 20 minutes back. The wind was mostly at our backs on the way out which allowed for a lovely run. Unfortunately the wind in face on the way back with some occasionally strong gusts made for an interesting challenge. However as you would expect all PAX powered through. I am typically among the slow runners so upon my return to the flag Belloq took the lead and had the PAX performing some 8 count absolutions which is always a crowd pleaser. Once the 6 returned a quick round of Mary was done. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man.

    Lately with Thanksgiving nearing my M has been challenging the 2.0s and me to come up with something we are thankful for everyday. I challenged the PAX to do the same since despite whatever trials and tribulations we or any family may be experiencing in life we have so much to be thankful for. Looking forward to the next Q (which will be tomorrow).

  • 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.

  • You don’t have to be perfect, just better than yesterday

    20 runners were greeted with an absolutely perfect pitch black morning at the Stomp today. The temperature hovered around 65 degrees for the entire run, and at no point did we see the sun. Thanks to Daylight Savings Time and those long Spring and Summer days, we’re treated to at least a mid-workout sunrise for most of the year. In fact, the sunrises will be back next month when Daylight Savings Time kicks in. Until then, let’s enjoy these last few chances to make our way through the dark, quiet streets of New Orleans while the city sleeps.

    About 6 months ago, some of us timed ourselves in a 1-mile at the Danger Zone. Since the DZ is no more, YHC decided to bring the time trials to The Stomp. The instructions were simple…. well, I thought they were simple at least.

    • Bring an activity tracker
    • All run one warm-up mile together
    • Once your activity tracker makes 1 mile, run Mile 2 as hard as you can
    • Regardless, turn back at 20 minutes and run back to the flag.
    • Send me your mile 2 time

    Even with a little confusion, this mostly went off without a hitch. The purpose of the time trial is not to see who’s fastest, but see how we’re improving. Sure, it’s fun to run around in a tank top in the early morning grabbing grass and doing a few burpees, but overall, I think we all want to get a little better, faster, stronger. To that end, I’ll post your time from today if you send it to me, and I’ll tag this post with #timetrial . Search that tag next time we do this and see how you’ve improved. Here is what I have. This is not necessarily the order in which they finished:

    1. Shuffles
    2. Tua 6:47
    3. Dirty Dell 6:37
    4. Briefs
    5. Screwtop
    6. Belloq 6:51
    7. Hawg 6:40
    8. Jesus Juice 7:02
    9. Rudy
    10. Kuch 7:06
    11. Breadsticks 6:32
    12. Rev Sox 7:51
    13. Tool 8:49
    14. Woz
    15. Bongo
    16. Chips
    17. Tugboat
    18. Hokie Pokey 10:30
    19. Thumb War 8:13
    20. Gideon

    Few rounds of Mary led by different PAX, and then 5 burpees for each pax member who did not stick with the group early on. The usual formalities and a prayer for peace and stillness in our lives. Thanks for having me. – Kuch

  • Great > Good

    “Don’t let good enough get in the way of greatness. That just means come back to work on Monday ready to go. Still lots of ways we can improve.” -Joe Burrow

    A victorious weekend of football on 10/12 & 10/13 made for lots of happy PAX this past Monday morning at The Chamber. The Saints pounced the Jaguars, LSU took a rather large bite out of the Gators, and Tulane rolled over The Huskies….great motivation to start the week off with a bang. YHC felt a football themed workout would only be fitting. The goal was to use good form and really push through….do more than just go through the motions, something many of us can often be guilty off. Ten PAX posted, surprisingly not the hangover rate one may expect after such a weekend. Here’s what we did:

    Warmup: Capri Lap around the parking lot, dodging some unusual early morning traffic, followed by a quick COP with SSH x42 (LSU points/score), IW x13 (Saints), and headed to the curb for Rocky Balboas x49 ea leg (Tulane). Then Burpees x10 to give a shout out to the defenses that all had a stout week.

    Then grabbed some 8x8x8 “half blocks” (20lbs) that YHC had in the truck, and made our way to the field where cones were positioned for some 4 rounds aka “quarters” of 5 minute long partner circuits.

    1st Quarter: Lunge walk w/block overhead to cone while PAX#2 performs merkins till fatigue followed by planking. Flip flop for five min.

    2nd Quarter: Tricep extetension w/block while PAX#2 crab walks to cone and runs back. Flip flop for five min.

    Halftime: Some attempts at a Coach O pep talk, then Indian run (.4mi) down Elysian Fields toward the lake followed by a quick Mary COP. a run back at your own pace with tire flips x5 and burpees x5 when back at the starting area.

    3rd Quarter: One hand block curls while PAX #2 bear crawls to the cone and runs back. Flip flop for five min.

    4th Quarter: Everyone’s favorite, Thrusters!, while PAX#2 backpedals to the cone, knocks out 3 burpees, then runs back. Flip flop for five min.

    COT and BOM to seal the deal….strive for greatness, prayers for the Hard Rock victims. Nice to see The Chamber with a strong foothold and steady following of PAX. Let’s keep it going.

    Tool

  • All Hail Sir Shuffles! or the 7th Running of the H8

    All Hail Sir Shuffles! or the 7th Running of the H8

    On a windy Thursday by the shores of Lake Pontchartrain, history was made in F3 New Orleans.

    Triple Shift and Kuch kicked off the festivities for the H8 VII! They split the Pax up into two groups due to the great showing of 33 men to take on the challenge. Little did anyone know that someone was about the conquer the H8 as never seen before.

    YHC was the first and only one to bow out early due to struggles with his shoulder. The rest of the pack ran hard, bear crawled hard, and burpeed with everything they had through 40 minutes of pain and exhaustion. These are the men YHC is not ashamed to call his brothers.

    Then what men said could never be done……….. it happened.

    They said no one could run 100m in less than 9.6 seconds and on August 12, 2009 Bolt became the fastest man in the world at 9.58.

    They said no one could run a marathon in under 2 hours and on Saturday, October 12, 2019 Eliud Kipchoge ran a marathon in 1:59:40.

    They said no one could run 9 laps on the H8 and on Thursday, October 17, 2019 Shuffles ran 9 laps of the H8 with 30 seconds before the 40 minute mark.

    Tclaps to Shuffles for 9 and Tclaps to all of our finishers for setting the bar and giving the rest of us something to strive for. Your Fall 2019 H8 finishers: Shuffles, Breadsticks, Mahatma, Sogo, Rudy, Tua, Col Mustard, Quarterpipe, Screwtop, and Tanner.

    The Pax counted off, Name-O-Rama, Welcome to FNG Crackles, Intentions, and Prayer for the Pax

    -Rev Sox

  • Embrace the Suck

    A great turnout at the Uptowner as we had 21 pax come out to enjoy another warm and humid October morning.  

    When I think back to what initially led me to F3, it was being able to have a great workout that always had a different twist; stepping out of our comfort zone to continually push ourselves to get better, and improve in areas that we may struggle or be uncomfortable with.   As I thought about how to lead this workout, I wanted to incorporate some atypical aspects into the traditional “no running” workout and challenge everyone to “embrace the suck”.  

    With that said the standard disclaimer was given and we moseyed from the flag to the football field in the middle of the track.  The warmup consisted of:

    • SSH x 20 IC
    • Arm circles (10 front and 10 back) IC
    • Windmills x 10 IC
    • Mountain Climbers x 15 IC
    • Hold the plank position after mountain climbers for 1 minute
    • Indian run around the track for 1 lap (4 groups of 5-6)

    The thang-

    All pax lined up in one end zone.  There were 3 cones spaced out (20, 40, 60 yards). 

    • Sprint to first cone and do 15 Burpees then sprint back to start line and do 20 merkins 
    • Sprint to second cone and do 10 Burpees then back to starting line for 15 merkins 
    • Sprint to third cone and do five Burpees and then back to start for 10 merkins 

    As pax finished they did some Mary waiting for the six and then did 20 LBC IC as a group.  

    Next was a crab walk from the end zone to midfield.  

    Once all pax arrived we lined up for an all-out,  everything -you- have sprint to the opposite end zone.  In the end zone we did a quick set of 20 flutter kicks IC.   

    From here the group moseyed to the playground and got back into groups of 4.  Groups 1 and 2 lined up at the “ring pull-up station” and did 1 round of AMRAP of pull-ups.  Groups 3 and 4 did 25 merkins on own, and when finished while waiting for the other pax to finish their pull-ups did squats.  Once done the groups flip-flopped

    Once everyone finished we moseyed over to the hill on the other side of Pontiff where we bear crawled over the hill and did 15 Carolina dry docks followed by a bear crawl back over the hill.  

    Moving on we moseyed to the shelter nearby where we completed the following:

    • 15 power ups each leg IC
    • 15 SLOW deep dips IC
    • 15 diamond merkins IC

    With about 5 minutes remaining we headed back for the flag for some more Mary called out by different pax.  

    Ended the workout with the COT, announcements and intentions.  Special intentions for family members battling cancer and age-related struggles and illnesses.  

    I hope everyone enjoyed this beatdown as much as I did leading it.   Thanks for allowing me the opportunity to lead as always!

  • 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

  • We Don’t Need No Stinkin’ Grass

    After my Okwata beatdown last week which led to many bites on several PAX I made a guarantee that we would not use the grass at UNO this morning. Thankfully our lovely website has several options for beatdown routines to be performed on asphalt and/or football field. And wouldn’t you know it the parking lot at UNO is smooth asphalt and larger than a football field. 11 PAX (and Gideon’s well trained dog) joined me in the still humid morning (no cool front yet). Disclaimer was given and off we went.

    Warm Up:

    Mosey a lap around the parking lot and circle up:

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

    Thang #1 Quarter Pounder:

    All PAX line up at the edge of the parking lot. Thanks to Kuch for providing the tape measurer which I was able to use to mark off 25, 50, 75, and 100 yards (roughly). All PAX run 25 yards, perform 25 merkins, and run backwards to the start. Run 50 yards, perform 50 squats, and run backwards to start. Run 75 yards, perform 75 mountain climbers (1 is 1), and run backwards to start. Finally run 100 yards, perform 100 reps of any ab exercise(s) of each PAX choosing, and run backwards to the start.

    Thang #2 Dominoes:

    All PAX line up on the curb in a side plank position with left hand in air. PAX member on the farthest right end of the line rotates into a high plank position and performs 5 merkins. He then holds the high plank while the next PAX performs 5 merkins, and so on, and so on until the PAX member on the farthest left end of the line performs 5 merkins. He then immediately performs another 5 merkins and then rotates into a side plank with right had in air. The merkins and side planks continue until the man who started it off completes his 5 merkins.

    Round 2: flapjack and start from opposite end of the line to even out the amount of time spent in right side plank and left side plank.

    Thang #3 Leg Wrecker:

    PAX is split up into 2 groups lines up on either side of the short side of the parking lot. Group 1 performs Lt Dan’s (1 squat and 2 lunges) across the parking lot while Group 2 holds an Al Gore. Flapjack once Group 1 completes the trek across the parking lot.

    Thang #4 The Gross:

    Seeing as how everyone in F3 NOLA should be familiar with Mardi Gras we should also know what a gross is. It’s a dozen dozen. So the gross consists of 12 exercises of 12 reps (some IC and some not). I opted to split it up evenly into 4 upper body, 4 lower body, and 4 abs.

    • Floyd Mayweathers
    • Low Slow Squats
    • Flutter Kicks
    • Carolina Dry Docks
    • Calf Raises
    • Hello Dollies
    • Overhead hand clap/DJ Jubilees (T-claps to Kuch for this name suggestion; as in “East coast where you at? Let me get a hand clap!)
    • R Side Lunges
    • Box Cutters
    • Diamond Merkins
    • L Side Lunges
    • Freddy Mercury’s

    Cool down with another lap around the parking lot and some static stretching.

    Count off, Name-o-rama, Announcements, Intentions, and Sweaty ball of man. Thoughts and prayers were offered up for Da Parish’s cousin Jonathan Serigne (F3 name Bellhop) and his family. May he rest in eternal peace.

  • 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.