F3 New Orleans

Author: Rudy

  • The Spirit of Pai Gow – from Charmin

    Mission: To embrace the grind, push each other, and conquer the Knees Over Toes (KOT) challenge with the indomitable spirit of Pai Gow guiding our way.

    The Thang:
    Bolt, Triple Shift, and Macgiver took the lead, demonstrating proper KOT form. Knees over Toes is not just an exercise; it’s a mindset.

    Meanwhile, Charmin, PVC, Frac, and Mahatma hit the pavement, pounding the ground with the spirit of Pai Gow directing their every step. The streets became our battleground, and with each stride, we embraced the challenge ahead.

    The gloom was alive with the sounds of encouragement, banter, and laughter. Mahatma, bundled in a hoodie that seemed to defy the laws of physics, brought his unique blend of humor to the group, lightening the mood even as we pushed ourselves to the limit.

    Charmin, ever the beacon of positivity, kept spirits high with his infectious energy. PVC’s determination was palpable as he ran alongside, pushing the pace. Frac, true to form, cracked jokes and shared stories, creating an atmosphere of camaraderie.

    Triple Shift and Macgiver, leading the KOT charge, inspired us all with their dedication. Bolt, with his unyielding resolve, exemplified the essence of F3 – pushing ourselves beyond our perceived limits.

    COT (Circle of Trust):
    As the PAX gathered in the COT, we reflected on the challenges faced and conquered. The Q reminded us that F3 is not just about the physical, but also about the mental and spiritual growth we experience together. The bonds forged in the gloom are as enduring as the sweat-soaked shirts we left behind.

    We closed with a prayer of gratitude, acknowledging the strength we find in each other and the privilege of being part of a brotherhood like no other.

    As the sun began to rise, we departed with tired bodies, uplifted spirits, and a sense of accomplishment. Until next time, under the watchful eye of Pai Gow, we’ll continue to sharpen each other and thrive in the challenges that lie ahead.

    Aye!

  • Blocks make a beatdown Better! – from Shooter

    New Year and new goals in mind, YHC checked the Q sheet on Tuesday and felt the need to deposit a down payment to get the year started off right.. With so many blanks on the sheet I felt an opportunity to get included on the PAX Milner report that Jose10k and Russo seem to own. Whether by choice or just being the HIMs they displayed in 2023, YHC filled in 3 slots with hopes that other PAX will do the same and fill the Q sheet. Also, keep in mind the opportunity to take over an AO for awhile, we welcome changes, as Fracsac previously put out there.. It is a small commitment that your brethren will appreciate and it creates an excitement seeing new HIMs taking charge..

    With 💯 of rain in the forecast, YHC did not anticipate a large showing but certainly did not expect a Jose10k sighting as he previously mentioned he will do cold but he doesn’t do wet cold.. His words, “seeing a Mandevillian on the Q sheet, I had to post!” Very flattering Jose10k, but I know your deep desires and the top spot on PAX Milner. Appreciate you still though..

    Warmup
    25 SSH
    15 Toe Touches
    25 Cherry Pickers
    15 Torso twists
    25 Grass grabbers
    15 Hillbillies
    25 Imperial walkers

    Thang
    Ring of Fire 🔥 with Blocks
    Shoulder press 5 count with 5 silent full extension hold between 5x around.
    5 Burpees
    Kettle swings 5 count with 5 silent squat hold between 5x around.
    5 Burpees
    Chest press 10 count 10 silent hold at the top between 5x around.
    5 Burpees
    Squats 5 count 5 silent hold Al Gore at the bottom between 5x around.
    Elf on the shelf 5 left 5 right Al Gore hold 5x around.
    Crunches 5 count 5 silent hold at the top 5x around..
    Returned the coupons and finished with Mary.
    Flutter kicks 25 IC
    Heels to Heaven 10 OYO
    Penguins 25 IC
    10 Leg raises OYO
    100 💯s OYO

    Appreciate the post gentlemen and great work!!

    Fletch and Einstein you inspire with your grit and hard work 👊🏼💪🏼!!

    Count, reminder of the Wacker camping trip to come on the 27th, RCR signup by the 18th and the Crazy Ivan (TBD?).

    Intentions and prayers for Freon’s wife and the unfortunate loss of a past student (Felicia) 21 taught by Jose 10k..

    Always great to start a Gloom with you Gents!!

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Start From Where You’re At – from Goose

    Six committed PAX started 2024 the best way possible, by posting at The Stage to face unknown suffering with anticipation and a desire to grow. YHC was excited to enter into the new year with such a solid group of brothers, but also dreading what was on the docket for the morning.

    Warmups were the usual, full 20-count all around to work through the soreness from Saturday’s 12 Days of Something. Then, to work through that initial cardio wake-up burn, we did a set of 11’s: merkins and jump squats, carioca both ways. These proved to be quite the wake-up burn, to say the least. The merkins and jump squats were very much the break. Popeye settled into his steady groove, guffawing at the sprint pace that Tap and Pope started with. Cardinal and Cuz took the Popeye approach in order to save some steam for later, but this one lasted about five minutes longer than anyone hoped, and there was very little steam to be had.

    Two ten-counts later, YHC took advantage of the opportunity for a new year’s pep speech to get the heart back to a sustainable pace. The gist was this: no matter how lofty the goal or courageous the journey, we all have to start somewhere, and that somewhere usually isn’t too pretty. Most of us focus on how awesome the destination will be, but once the reality of where we currently are and the difficulty of the grinding journey toward growth comes crashing in, many let the waves of discouragement wash them into a numb, disconnected state of sedentary survival. But, not this crew. Not today. Not this year. We would embrace the limitations and weaknesses that still linger within, see them for what they are, and push them hard. Real hard. It would be uncomfortable. Real uncomfortable.

    No one was prepared to do it, and no one was really in a good state to do it, including YHC, but we would run a mile as fast as we could and time it to get a solid baseline, an authentic hard-stare at where we are right now. We had all stayed up later than we should have and ate and drank more junk than we should have, and our legs and hearts were still burning form the 11’s, but life is demanding, you know? And, it doesn’t wait for you to be ready. So, everyone on the line: get set, go!

    Pope stayed with YHC (actually a few steps ahead) because he didn’t have a watch, and the rest embarked on 6-9 minutes of lonely maximum effort. It was truly impressive to watch each man roll in knowing that he didn’t have to do it, but he did. Here’s the numbers:
    * Cardinal: 8:40
    * Tap: 8:14
    * Cuz: 8:04
    * Popeye: 7:47
    * Goose: 6:32
    * Pope: 6:30

    After this, we gathered for a few Rings of Fire to burn the muscles out a bit and give the lungs a much needed break. Learned this one from Fracsac a couple of weeks ago:
    1. hold plank, one man does 5 merkins counting out loud, then the PAX to the left picks it up and does 5 out loud while the first does those next five silently. So, each PAX does 10 in a round, overlapping on 5.
    2. Same system, but holding Al Gore and doing Monkey Humpers (lots of great comments that I can’t remember here).
    3. Same system, but holding 6 inches (tee-hee) and doing Leg Raises

    We had 8 minutes left for a solid Mary, which consisted of: wife pleasers, static wife pleasers, Little Manny Crunches, high, slow flutter kicks, Nolan Ryans, and two minutes of reverse plank.

    COT and Tap prayed us out.

    Super grateful for the effort of these men to post early on Jan. 1 and then to push so hard against felt limitations. So proud to be a part of this crew!

    SYITG,
    Goose

  • I’m only here for PaxMiner – from Russo

    Cool mid 30s this morning at Granny’s, where a Pax of 3 continued making 2024 better than 2023.

    Warmup (all IC, 10x – 20x)
    -Seal jacks
    -hillbillies
    -Arm circles
    -torso twists
    -self love
    -Toe touches
    -high knees

    Thang
    Pax knocked out the Deck of Death (exercise and count based on value and suit of the card turned over from a standard deck of playing cards). YHC likes to split the deck into 4 groups to vary up the exercises, with some moseying between rounds.

    Round 1 at the benches
    Hearts – Freak Nastys
    Diamonds – step ups
    Clubs – BSSs
    Spades – Leg Raises

    Round 2 at the stage
    Hearts – SMCs
    Diamonds – Merkins
    Clubs – monkey humpers
    Spades – gas pumps

    Round 3 at the bus stop
    Hearts – shoulder tap plank jacks
    Diamonds – donkey kicks
    Clubs – star jumps
    Spades – crunchy frogs

    Round 4 at home
    Hearts – Groiners
    Diamonds – jump squats
    Clubs – Lunges (2 is 1)
    Spades – big boy sit-ups

    Mary
    3 calf raises up the pilot house

    All 20x IC
    -Flutter kicks
    -LMCs
    -Wife pleasers

    COT, Name-o-Rama, announcements, and prayer closed us out. January 27 is ‘Whacker’s camping trip, Crazy Ivan is coming up, the Nightmare after Christmas is TBD, and we continue to pray for Freon and his family.

    SYITG

  • New Years Day – from Akbar

    Chilly start to the new year, 6 HIM showed to get right this New Years Day gloom.

    Speedy went on a run while the rest of us got started with SSH, Hillbillies, IW, Self Love, Grass Grabbers, and some other stuff.

    Thang(s)

    Started out with a quarter Murph at the playground, then headed down to the Lakefront stopping at every other intersection for some exercises to get warmed up.

    Wall: Dirkins, Freak Nasties, Bulgarian Split Squats IC x 10

    Lunge Walk to Rips

    7’s of Rocky Balboa’s and Calf Raises running Rips stairs

    Head back to the Flag with Red Barchetta to each intersection. Sprint/100 SSH. Sprint 75 Mountain Climbers. Run – yes, sprinting got old – 50 Squats. Run 25 Merkins

    Mary – 45 seconds of LBC’s

    Count, Name, and YHC prayed us out and headed to Waffle House where Grundy joined us for F2

    Announcements: Run Cajun Run sign up is live, get your teams together. Nightmare After Christmas tentative 3rd week of January – check Slack. Krazy Ivan in January, and Bushwhackers camping trip Jan 27th?

    Pleasure to start my year our right with you guys. Here’s to a productive New Year

    SYITG,

    Akbar

  • Everybody’s an Expert – from America’s Best

    Ten genetically-modified hyper-intelligent HIMs posted this cold morning to exercise minds and bodies.

    And the categories are:
    The 4 P’s of Marketing
    Programming Languages
    Irish Musicians
    The Four Pillars of Catholicism/Christian Life
    Antibiotic Classes
    Versions of Halo
    Things on my Desk
    Minor Bluey Characters
    Harry Potter

    One thing I love about this PAX is that each member brings specific acumen to the table. Everyone is an expert in something. But first, YHC had to ascertain exactly what that was for each dude.

    Jackknife immediately impressed, not only showing up as a 2.0 on a Tuesday Tuff, but also by conveying one of his areas of expertise during YHC’s intro/example. Seriously. This kid is awesome. And he knows some Bluey.

    As for the rest, we went on an Indian run of discovery. As each man at the back sprinted to the lead, he declared his area of expertise for all to hear.

    Upon our return to the flag, we began this thang:

    Circle up, and each expert first chooses an exercise, then we all get to embarrass ourselves with our lack of knowledge in his area of expertise.

    YJ was first, and tried to suggest simply “merkins.” Of course, YHC predicted this, and so the box of destiny (formerly the box of Ballard Designs) was consulted.

    The options were: Absolutions, 4x4s, Manmakers, Thrusters, Goosies, No-cheat merkins, Burpees, WW3 sit-ups, or M.H.G.S. Amazingly it was the same number as number of categories/PAX (minus the moderator). Thus is the magic of the Box of Destiny.

    We went around the circle attempting to name the 4 P’s of Marketing, and for each answer that remained after each guess, we did that many of the named exercise. Of course, only YJ could answer most of these (although the judges gave credit to Dox, for “placement”); so we did a fair amount.

    Maneater was next, and I’m sure shook his head as we struggled to identify programming languages, although YHC was impressed with the knowledge of many in this area (Cardinal schooling YHC with HTML –mind blown).

    Irish Musicians was a surprise addition, and YHC’s favorite category. YJ used this opportunity to showcase his deep-rooted hatred of Oasis, refusing to identify either of the Gallagher brothers as musicians, instead opting for the pain of more beatdown.

    YHC’s poor phrasing of the next category left everyone except Cardinal confused as to what the question was actually asking for. This worked out, because only Cardinal could decipher YHC’s intent, and so we got to do more Absolutions. What didn’t work out as well was that Cardinal’s way of explaining was basically just murmuring all the answers! YHC will soon begin a journey that will hopefully help with improved trivia in this category.

    Other than Goose’s surprise guess of “penicillin” right out of the gate, only Dox was able to name 3 other antibiotic classes. Best wrong answer award of the day went to young Jackknife for his guess “Cocaine”. Dox enjoyed doing extra Thrusters with each wrong answer from the PAX.

    Although other guesses were counted as correct, only Pope truly knows which versions of Halo exist.

    And then we came to Lil’ Cuz. What do you do about a man like this? His acumen in so specialized YHC could not begin to pierce the veil of his true knowledge. He is a riddle wrapped in a mystery inside an enigma… covered and smothered in perplexity. Even trying to guess what might be on his desk proved a challenge. Especially since most guesses would lead one to believe that Lil’ Cuz works in the 1950’s. Have you people only ever seen a desk in “Mad Men”? I’m pretty sure the next few guesses would have included “an ashtray” or “an empty whiskey glass.”

    We ran out of time, but allowed ourselves just a few more burpees while Jackknife rattled off at least 5 or 6 minor characters in Bluey. And Goldilox’s category will have to wait until Double-Jeopardy.

    Yankee Jeaux allocated the AlPAXa inVESTment to Goldilox

    COT and Cardinal prayed us out.

    America’s Got ToVent:

    The seed for this beatdown came from YHC’s exclusive double-secret trivia league, which YHC introduced today to those present. While YHC only gets 2 referrals into this league per season, I am happy to offer them to anyone in this PAX (even Dox). Although as I write this, I actually already have added my 2 referrals to the waiting list! So instead, let me just say I am glad to add another inner-circle for YJ to strive towards– Maybe next season, my friend.
    Thank you all for what you have done to challenge and change YHC in ways you might not even know.
    Well-done showing up and showing off your brains and brawn. You guys always impress me.

  • King Kong’s Sweaty Bell Countdown: A Roaring Send-off to 2023! – from King Kong

    As the clock ticked down to the final moments of 2023, a fearless group of fitness enthusiasts gathered at the Audubon Zoo for the ultimate New Year’s Eve workout at 6:30 a.m. sharp…… except a few…..– and what a workout it was! Led by none other than the mighty King Kong, we decided to bid adieu to the year with a 23-rep extravaganza that left us questioning our sanity and laughing our way into 2024.

    We started by warming up those limbs with arm circles, side-straddle hops, halos, around the world, grass grabbers, self love (one your own…. a little redundant), imperial walkers, and hill billies. If our limbs had voices, they would have probably begged for mercy right then and there. But the real fun was just getting started.

    With the zoo as our witness, we moseyed to the stop sign and back, like a herd of fitness-fueled animals on the loose. The Audubon animals probably wondered if they’d been replaced by a new, more energetic species.

    Then came the kettlebell chaos! Curls, squats, little baby crunches (because even crunches need to be cute sometimes), side-straddle hops, reverse curls, alternating lunges – the list seemed endless. Just when we thought we’d mastered the art of swinging a kettlebell, King Kong threw in some unexpected moves like bell taps and sitting overhead presses. Our kettlebells must have been whispering, “What did we ever do to deserve this?”

    The cast of characters, including Jingle Vader, Stork, Strings, Douille, Almonaster, Willie, Subprime, and T-Bone, added their own flair to the festivities. The zoo animals probably joined in the laughter as we attempted manmakers, with King Kong himself leading the charge.

    As the final echoes of kettlebell clangs subsided and the side-straddle hops reached their 23rd glorious rendition, we realized that if we could survive King Kong’s Sweaty Bell Countdown, we could conquer anything the new year threw at us. We ended with the usual COT. We reminded ourselves that we never take our mental and physical health for granted. Here’s to laughter, sweat, and the absurdity of it all – may 2024 be as epic as our last beatdown of 2023!

    Thanks ChanGPT for this backblast.

  • Murph Prep Monday – from Landing Strip

    Twas a light showing this new year’s morning, with 6 brave souls showing up to start the year off right. One of my new year’s resolutions is to complete the Murph Challenge this Memorial Day. That’s a 1 mile run, 100 Pull-Ups, 200 Merkins and 300 Squats and another 1 mile run. This morning’s workout was the first of several to prepare the PAX for that.

    Warmup
    In-place: 20 SSHs, Self Love OYO and 20 Grass Grabbers.

    Tha Thang
    We then proceeded with a circuit of 5 Pull-Ups, 10 Merkins and 15 Squats, followed by a mosey down to the shelter and back. I got 8 full circuits in, plus 2 more partials (hanging for 10 seconds in lieu of Pull-Ups).

    Mary
    A round-robin of Penguins, Crunch Frogs, J-Los and Scissor Kicks.

    Shoutouts
    -Couch, for bringing 2 FNGs to this morning’s workout
    -Acorn and Hawk Talk, said FNGs, who along with Couch, rung in the new year at Tipitina’s last night and then posted this AM
    -JV, for actually completing the Pull-Up / Merkin / Squat components of the Murph on the first day of the year
    -Willie, for showing up (albeit a few minutes late)

    If anyone is reading this, I’d propose we start future holiday, or holiday adjacent workouts (e.g. day after Thanksgiving) at least 30 minutes later than usual.

    Happy new year people!

  • Adios 2022 – from Jose10k

    To 10k or not to 10k

  • 12 Glorious Days – from Goose

    It was a chilly morning, and YHC was still filled with the Christmas spirit on this sixth day of Christmas. There may have only been one Goose-a-laying, but there were 16 PAX who gathered late in the gloom, including a brave FNG and his 2.0.

    After the disclaimer, warmups were quiet as they typically are without Dox, though Enron bared the InVESTment early, giving hope to the thicker PAX that the zipper might be zippable after all. There was no short-changing on reps or exercises as YHC needed some serious motion-lotion after this PAST week’s Dox/YJ leg destruction combo.

    All grabbed coupons and Duke grabbed YJ’s Goose-Grinch head-on-a-stick and we headed to The Chimney, which is always much farther than it should be. The head was planted in the permafrost with much effort and YHC revealed the theme: the 12 Days of Christmas/Fitmas, to be performed in traditional F3 style. YHC tried to focus on the great gift of getting to really dig into Christmas for an entire two weeks, but most of the PAX just heard “ascending ladder of ridiculousness”.

    The routine went like this: YHC would reveal the exercise of each ascending day and write it on the back of the Goose-Grinch head (couldn’t find the marker board or anything that would stand up in an open field). Each new day’s exercise would then be added to the previous in ascending ladder style. This meant we started with Day 1, then did Day 2 and Day 1, all the way until Day 12 through Day 1 (or almost). Here’s the list of exercises:
    1 Bear crawl to the chimney (about 20 yards, sung by all the PAX in unison with gusto, or maybe just Duke and Jack-knife)
    2 Diamond Merkins
    3 Jump Squats
    4 WW3 Situps
    5 8-count Manmakers
    6 Freddys Mercurying (4-count)
    7 Triceps extending
    8 coupons curling
    9 Bonnies Blairing
    10 Peter Parkers Merkining
    11 J-Lo’s hipping
    12’s (a set of 12’s with burpees at the head and genuflections at the chimney; run there, nur back)

    Even before the 12’s were introduced, one of the PAX, who shall remain nameless, suggested that the 9th day should be changed to “9 legs kicking Goose’s crotch”, and though Duke tried to comply, the Bonnies continued Blairing and order was restored.

    There was one incident wherein YJ, the ever-vigilant form policeman/expert, concerned for the health and joint strain potential of the clydesdales on the far side of the group, came over and joined them to watch to see if there speed was a result of poor form. Turns out, it wasn’t, and he finished that set faster than he had originally thought possible because he was keeping up with the guys around him. Another proof of the strange psycho-physical dymamics at work in the mind of man and further confirmation of the massive value of F3. YJ quickly took up his former position after that set.

    YHC’s singing of the entire list after announcing each new day’s “gift” gave the PAX a solid break between sets, and so it wasn’t until the 12th Day was revealed that mutiny again threatened to prevail. A rousing speech about squeezing every last drop of Christmas wonder out the season up to the very last minute of the 12th day was heard by the PAX as, “Here’s something really stupid since you’re already worn out and hoping it was almost over.” Anger and scheming were brewing as YHC explained that the 12th day would be a set of 12’s including burpees and genuflections. Thankfully, concern for the health of the fading FNG diverted their attention long enough for YHC to shout “On your own, begin!” And, they did. Incredibly, they did. And they didn’t stop until YHC had to call it for time.

    Encouraging words were given by many to the FNG as we gathered our coupons and layers of winter clothing for the long mosey back to the flag. The last minute was filled with a high plank before count-off, name-off and FNG naming ceremony. Dean Roy (10) was named jack-knife due to his cache of pocket knives and other weapons, and Daryl Roy (38) was named Maneater despite the many interesting facts and unique traits that he shared. His first name, Daryl, is shared with Daryl Hall of Hall and Oates, the duo who sing “Maneater”, and, most importantly, he winced at the suggestion, which solidified his new identity.

    Enron inVESTed YJ with The InVESTment for his foray into more challenging waters, even if for one set, and even if it was in an effort to try to blow the whistle on someone sacrificing form for speed. Motivation is motivation, I guess.

    Announcements: New Year’s Day is Monday, and a beatdown at The Stage is the perfect way to start 2024 (at the regular time!). It’s also a great day to start Exodus 90 with a solid number of this awesome PAX. For those still on the fence, the first meeting is Friday, 5:30am at St. Thomas if you want to check it out.

    Lil’ Cuz prayed us out, and the PAX basked for a while in the glory of shared suffering well earned. Grateful for such an awesome, hard-working, strong-hearted crew!

    SYITG,
    Goose