F3 New Orleans

Tag: Tug Boat

  • 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

  • The Killer Burpees

    We had a nice breeze Monday morning when we arrived at the UNO Human Performance Center for the newly dubbed Chamber of Horrors. The instructions were simple – do the Iron Pax week 1 challenge, consisting of an aggregate 150 yards of broad jumping, 150 yards of bear crawling, 150 burpees, 150 big boy situps, and 150 Bonnie Blairs. The challenge itself was anything but simple. Everyone rose to the occasion anyway, and we all completed it in under 40 minutes. Breadsticks paced us at right around 31 minutes.

    When I first began F3, I could not do a burpee. Rather, worse, I did not even know how to do a burpee. First, I did something of a squat thrust, completely omitting the merkin and the jump. In fact, I thought the guys jumping and clapping after each rep were taking a victory lap on me or something. Look at me, this is so easy I’m gonna let you know each time I complete one by jumping and clapping for myself. I thought my squat thrusts were pretty damn good, even if I could only do about 5 of them before exhaustion.

    Then, I found out the jump portion was not optional. This makes a lot of sense in hindsight, and my only defense is that I function at something less than optimal mental processing at 5:30 in the morning, especially before I got used to it. Squat thrust + jump. Okay fine, I can do this, but I don’t have to like it.

    Then I noticed the merkin part. Ohhhhhhh. When guys around me are generally saying to no one in particular “watch your form on those burpees”, they’re totally talking to me, right? Damn.

    Since then, I have made burpee form something of a personal crusade. It’s funny how you can take something you’re bad at, and really focus on it, and all of a sudden, it’s not so bad anymore. You crack the code. By paying careful attention to each step AND committing to yourself to never do 9 when 10 is called, to never cheat on form, and to never accept less than your best, you can improve.

    And so if I’m a bit of a burpee nazi with others sometimes, please accept my apologies. I wish someone had more directly told me that I was not doing burpees correctly early on in my F3 career. This is the form I at least attempt to emulate at all times:

    Chest all the way to the ground; everything hits at once. Back straight.

    If you ever see me doing them wrong or dogging them or you think I’m cutting a corner, please return the favor. Don’t let me get away with cheating myself, and I won’t let you get away with cheating yourself. Deal?

    Afterwards, we gave prayers of thanks for all we have, and enjoyed a coffeeteria at Starbucks on Harrison.

  • I Get by With a Little Help from My 2nd F

    T-Claps to Heisenberg and his EH of YHC 3 years ago on this day. The Gloom was a hot one when YHC arrived at the Peristyle with a yeti and absolutely no idea what he was getting in to.  Bubba was the Q and brought the Pax up the loop for a hot, no shade, warm up.   When then traveled to the bridge outside Cabrini for a merkin/plank jack ladder.   YHC was the six all morning and the words of encouragement (although they fell on deaf ears b/c I didn’t know what FNG was but nonetheless) were reassuring.   A silver-haired man in a UGA shirt moseyed back w/ YHC to a large COT; without him being there, YHC would’ve gotten back in the truck and went home.   In the COT, Heisenberg tried to push the Rolling Elvi correlation in the FNG naming ceremony; but the Bogey only heard “Chalmette” thus Da Parish was brought into the F3 Nation.  YHC wants to thank all the PAX that were there that day; b/c I found my new gym, and later did I learn how much more F3 truly is.

    YHC loves the new gym.  There are no dues; but the only payment is the downpainment and the opportunity to Q.  The best way to pay back what you are given is to be a leader.   That is why every year, YHC marks the calendar for August 27 as the QIC.  Without Yankee, Bubba, Heisenberg; that first day would’ve been a terrible experience with no return.   A F3 Beatdown is not complete without all 3 F’s; Fitness, Fellowship, and Faith.

    The Thang

    Run the traditional 610 Stomp Route up the Bayou.   Every 6 minutes turn around and run back to the 6 and complete 10 Burpees together, LNMB. 

    Thank you Belloq, Jesus Juice, and Uncle Si for the F2 during the run; and thank you F3 for the opportunity to lead.

    Your Humble Correspondent,

    Da Parish

    Molesking – On 8/27/16 YHC weighed 258.5 lbs, 29% Body Fat and 34.1 BMI

                               8/27/17 – 234.2, 24.8%, 30.9 BMI

                               8/27/18 – 246.3, 29.8%, 325

                               9/27/19 – 246ish

  • Bring in the lefty

    Over the weekend my fellow LVCC member, and unofficial F3 chauffeur, Screw Top was injured (not seriously) in a purely unavoidable pool incident in which he was emulating Odell Beckham Jr. Thankfully Kuch being the big man that he is volunteered to step up as replacement Q. Unfortunately it was determined on Tuesday afternoon that Kuch’s schedule would not allow him to Q. So your resident relief pitcher stepped in to clean up the mess. I scoured the F3 exicon for a solid routine and came across one that had a fitting name for me but also would somewhat put me out of my comfort zone.

    25 PAX gathered at our usual location for The Foundry on a typical hot, humid, windless morning. Disclaimer was given and off we went to the track.

    Warm Up (all exercises IC):

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

    Tha Thang:

    I found a routine on the exicon called The Cooper which was fitting for me since my youngest 2.0 is named Cooper, who also happened to turn 3 y.o. 4 days ago. The Cooper consists on running a lap around the track then performing 10 burpees, 10 squats, and 10 merkins. Then run a lap and follow with 9,9,9, etc. in descending order until completed.

    T-claps to Shuffles and Holygrove who absolutely killed it. Speaking for myself I still had over 2 laps plus exercises to go when they finished. As instructed (rather poorly) anyone who had finished all 10 rounds were to plank, perform the ISI squat, do some mary, or help sweep the 6. I apologize if I missed anyone deserving of T-claps.

    Around 6:10 I yelled for anyone who hadn’t completed all 10 rounds to circle up back at the start with the rest of the PAX for some mary. To keep in line of helping newer members get practice with leading workouts Mmmbop, Tug Boat, and Pop Tart stepped to each lead an exercise. T-claps to all 3 men.

    Mosey back to the flag. I explained to the PAX my reasoning for choosing this routine. I will never be the best distance runner, I will never be able to easily crank out merkins, and burpees are among my least favorite exercises. But I wanted to better myself in these areas and hopefully everyone that participated was able to do the same. Countoff, name-o-rama, announcements, sweat ball of man.

  • Sprints and Merkins

    On another glorious hot and muggy August morning, 11 pax arrived for what may possibly have been the last Danger Zone workout, and Smooth’s bon voyage before heading to the life of Tapas and Sangria. 

    After a quick disclaimer, we moseyed to the track for a warmup that consisted of:

    • SSH x 20
    • Squat jacks x 20
    • Windmills x 20
    • Grass grabbers x 15
    • High kicks 
    • Butt kicks
    • High knees

    The thang – 

    Pax were to make 4 laps (1 mile) around the track as fast as possible.   After each lap, pax were required to do 50 merkins each, totaling 200 merkins.  When finished the group did LBC’s and other core exercises waiting for the six.  

    Next on the agenda was a sprint beep test, which was initially planned to be done on the track, but a large group of runners were also on the track, so we shifted to the grass in the middle of the field.  

    YHC forgot to bring cones so we formed 2 points about 20 yards apart.   All pax lined up with the objective to sprint to the opposite “cone” before the sound of the beep.  Once the next beep would sound, the Pax would sprint back to the opposite side awaiting the next beep.  This continued while the time between beeps decreased.  If a pax was unable to make it back to the line before the beep, he would be eliminated and assume a plank position.  T-claps to Holy Grove and Jesus Juice for battling it out to the end with JJ taking the crown.  

    With about 5 minutes remaining, we circled up for some more core called out by the pax.  Exercises included Freddy Mercurys, LBCs, and a few others that I can’t remember.  Last but not least we finished up with a merkin ring of fire before heading back to the flag. 

    Circled up where intentions were offered for those battling cancer, Holy Grove’s father, Smooth’s impending move to Spain and giving thanks for our health and good fortunes.  

    Thank you for posting with me and the opportunity to lead. 

    SYITG!

  • Kicking Some Grass with The King

    It was a somber day on August 16, 1977.  Elvis Aaron Presley was just finishing up his morning glory when the King collapsed due to heart failure.  Today we honor that great American in the best way we know how; by empowering our bodies through exercise and our souls through listening to his music.  Elvis was a HIM before we know what a HIM was.  

    W/U

    • Side Straddle Hop x 42
    • Imperial Walkers x 20
    • Hill Billies x 20
    • Arm Circles x 20
    • Mountain Climbers x 2o
    • J Lo’s x 10

    The Thang – Complete each exercise for the duration of the song playing. 

    • Hound Dog – Doggie Paddle 2:15
    • Teddy Bear – Bear crawl & Crawl Bear suicide – 1:48
    • American Trilogy – Merkins x10, Staggeredx 10, Staggered x10, Diamond x 10, Wide x 10, Chuck Norris x10,  Crossfit x 10, – 4:28
    • Burning Love – Pure Burn (1. Face the fence 2. Get in the squat position 3/4 up while holding the fence; 3. On the balls of your feet (tiptoes);  Pulse 3/4 down to 1/2 (90 degrees) X 10;  Pulse 1/2 all the way down X10; Repeat) – 2:50
    • Blue Suede Shoes – 1 merk, 2 LBC, 3 Squats,  25 Rocky Balboa’s – 2:00
    • Can’t Help Falling – Tunnel of Love 3:02
    • Don’t be cruel – Burp & Merk  (add a merkin to each burpee) – 2:03
    • Marie’s The Name x 3 – We brought those who had not Qed to the middle to lead.  T-Claps to Breadsticks, Tug Boat, and Fast Tax

    Announcements –  IRON PAX!  Sign up at https://f3greenwood.com/ironpax-form/  We are currently in 2nd place by 11 Pax. 

    Intentions – Those with cancer, our new students starting another school year especially Brady Lefleur, those intentions unspoken and kept in our hearts.

    Thank you for the opportunity to lead, thank you very much!

    Da Parish

  • Stomp #207 – Good Morning Burpees

    The Tuesday crowd at the Stomp has exploded recently. YHC saw an opportunity to take the Q and bring a little something extra to the AO. Since everyone loves Burpees, YHC knew that incorporating them in a way not done before would be received with joy! YHC was not disappointed!

    24 Pax posted to improve their running ability, and their endurance. But first a brief disclaimer, and a very quick warmup:

    Grass Grabbers IC x 10 followed by Arm Circles IC x 20

    Instructions were simple. Run as a group down the traditional Bayou St John route. Every time the Pax came across a person or group of people, we would call out “Good Morning!” If we received a “Good Morning” back, all did 5 Burpees. If no “Good Morning” was received, then 10 Burpees was coming our way. If the Pax attempted to prod for them to say it, the penalty was 15 Burpees.

    How many Burpees completed? There were approximately 10 stops for 5 Burpees and only 1 stop for 10 Burpees. The Pax covered around 4 miles, and many folks on the streets of NOLA were greeted with a kind gesture.

    Good Times had by all.

    COT for Count off, name-o-rama, announcements and intentions.

    Thanks for posting with me today, and for allowing me to be a part of such a great organization!

    SYITG!