F3 New Orleans

Author: Rudy

  • Objects on the field are heavier than they appear – from Kenna Brah

    With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

    Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

    WARMUPS
    Slow Grass Grabbers
    Slow Hold Vagodas
    Arm Circles
    Butt Kickers/High Knees
    Fence Crossers
    Self Love

    We laid out the gear in stations:
    40# Sand Bag for Squats
    30# Coupon for excercise of choice
    20# Weighted tire drag as timer across field and back
    45# Bar for Curls
    6# Weighted bat for MACE work
    2-30# plates for Farmer Carry
    60# SandBag for Kettel Bell
    40# Sandbag for OHP
    40# Sandbag carry across field and back

    Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
    Took time to return the gear and COT.

  • Objects on the field are heavier than they appear – from Kenna Brah

    With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

    Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

    WARMUPS
    Slow Grass Grabbers
    Slow Hold Vagodas
    Arm Circles
    Butt Kickers/High Knees
    Fence Crossers
    Self Love

    We laid out the gear in stations:
    40# Sand Bag for Squats
    30# Coupon for excercise of choice
    20# Weighted tire drag as timer across field and back
    45# Bar for Curls
    6# Weighted bat for MACE work
    2-30# plates for Farmer Carry
    60# SandBag for Kettel Bell
    40# Sandbag for OHP
    40# Sandbag carry across field and back

    Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
    Took time to return the gear and COT.

  • 1st Annual Norwegian Speed Skater Workout – from Einstein

    Perfect weather today for dry land speed skater drills ~ 45 degrees

    A quick warmup: toe touch, windmills, parker peters

    The main event: 2 sets of 10 exercises, one minute of exercise followed by one minute of rest.
    All done in speed skater form: bent low – chest at thigh level, eyes forward, same leg same arm extend at the same time (left arm out left leg back, then right arm out right leg back).
    1: UP DOWNS
    2: ALTERNATING SINGLE LEG UP DOWNS
    3: SKATER JUMP WITH UP DOWN
    4: PUSH RECOVERY
    5: UP DOWNS FIVE TIMES FOLLWED BY A JUMP
    6: SIDE TO SIDES
    7: DRY SKATE
    8: SKATER JUMPS
    9: LOW WALK FORWARD, THEN BACKWARD
    10:ONE MINUTE BASIC POSTION HOLD

    See YouTube “FULL LENGTH Speed Skating Dryland workout” for proper technique,

    All (except for Jose10K) enjoyed the Norwegian techno music playing in the background.

    After two set of the above, that was a wrap.
    Miles Davis from F3 Jackson, MS prayed us and took a group photo.

  • The Tide Rises, The Tide Falls – from Charmin

    The more things change, the more they stay the same. The Ruckers rucked, the Knoters Knotted,

  • The ButtCracker by ThighKowsky , Act II: Revenge of the Fartlek – from Paradox

    One of YHCs favorite aspects of F3 is that every pax brings a different service to the table. For some it’s quiet strength , for others maybe it’s cutting edge Bluetooth technology. Physically there’s Clydesdales , Greyhounds , crabwalkers and some bodies held together by a patchwork of novenas. We have certified poets, storytellers and beatdown historians. Medical professionals, theologians, engineers, secretive government clearances, professors, …the list goes on.
    Personally speaking, YHC bears the heavy burden of being the cultural educator of our pax. As a byproduct of being raised at the epicenter of cultural awareness I am most useful in pronouncing Anglo Saxon terms like “cone” and explaining complex family dynamics like the “uncle cousin”.
    Thus it’s YHCs duty to stay vigilant when there are clear gaps in pax knowledge. It’s with this awareness and responsibility that YHC must present the annual review of the greatest of classical ballets.

    Today we complete Act II of …

    The BUTTCRACKER
    By ThighKowsky

    Duke!!! Take off that tutu and roll that beautiful beatdown footage!!

    6 sugar plums warriors fought through the Christmas calorie coma to post at Tuesday Tuff. YHC stirred the pot a bit by leaving JBL on the sidelines today. Every good coach knows you have to keep your best player motivated. YHCs 2.1 received a Bluetooth microphone for Christmas and it was barely out of the box before YHC had Lil Jon coursing through its veins. With a 10 page rental agreement signed , YHC was allowed to enlist it to help aid in today’s education.

    Warm up
    The usuals while we got mentally ready by listening to a completely random selection of unrelated classical music by a hot new SoundCloud artist Pyotr Tchaikovsky (no relation to the great ThighKowsky) Good stuff though, he should think about having ppl dance to it. Anyway…

    We left off last Decembers Act I in a cliff hanger. The evil Mouse King slain by the Nutcracker, He and Clara are whisked away through the snow forest to the land of the SweetGrass loop.

    Thang 1
    Around the World

    Daft Punk – “Around the World”
    Front Left Lunge , Front Right Lunge
    Side Lunge Right , Reverse Lunge Right, Reverse Lunge Left , Side lunge left
    **Attempt to stay in rhythm with the chorus
    Tin Soldiers during rest

    Goose gave us updates from the land of teenage 2.0s that techno is now called EDM. What a time to be alive!
    YHC pointed this out as a TECHNOcality…..Valve promptly threw up in his mouth then he made mental notes to check 2024 wellness center rates.

    Completely warm we headed for the Land Of SweetGrass Loop

    Indian Run to Back Corner lot
    Drop off 3 star jumps

    Da Main Thang

    We arrived at the back lot of SweetGrass loop and a glowing marker board full of treats held our gaze.
    It was here that the newest wearable trophy was presented to the pax.
    Due to the recent MIA reports of Animal and GiGi the need for a new badge of honor was evident.
    It’s been clear that it’s something worth inVESTigating but we could wait no longer. YHC had to convince the pax that your legs are worth inVESTing in and that today and so forth on all days this inVESTment would stand for a man that pushed passed the comfort of warm sleeves and into the wild blue yonder of shared suffering.
    A mere vest you say???
    No says I !!
    The inVESTment was hewn from the tender follicles of 1000 newborn Himalayan alpacas. It’s waterproof, sweat proof, fire proof and chatter proof. It will prevail through countless reps to the man that is pushing to max effort and it won’t sleep till it finds its next victor.

    The pax were now frothing at the mouth for some cardio so we got down to business .

    The idea was to gain treats as we traversed the SweetGrass Kingdom all while licking the air and tasting the delectable treats.

    Start at Corner Lot
    Add exercise each round
    (Billy Madison format)
    Fartlek 1/4 ish mile while you taste the air of the flatulent man in front of you
    Fartlek modes : Nur, Low gear (mosey) medium gear , high gear (sprint)

    The exercises…

    10 Goosies
    15 Apollo Onos (2:1)
    20 ballerina squats
    25 gorilla humpers (wide stance)
    30 Star Jumps

    The lactic acid cups over floweth and the pax pushed it to the limit. we narrowly missed completing every round but finished all 5 exercises in sequence in round 4.
    Suckle led the pack with Goose and Pope hard on his heels. YHC and Valve discussed the finer things in life and Cuz kept pace with dat dawgggg in his chest and the steam on his brow.

    Much fun was had and the complaint box at Site Q headquarters will be full with concerns about ballerina squats for a few weeks. Good luck with a reply.

    Indian Run back home as our dreams of sugar plums faded into jello pudding legs.

    COT HoneySuckle prayed us out.

    Announcements
    -Sign up for Run Cajun Run
    -“It’s Just a Mile” Feb 17
    -Get on da Q sheet
    -Exodus 90 around the corner , info meeting on Dec 28 if interested.
    -The Investment was awarded to Lil Cuz for consistent effort in the fartlek straight away. May he wear it well.

    Looking forward to pushing past comforts with you men in 2024 and helping to fulfill what God has planned for you this year.

    Thank you for the opportunity to lead

    Invest in the man next to you, you won’t regret it.

    SYITG
    Paradox

  • 12 blocks of Christmas – from Russo

    ‘Twas the day after Christmas, and outside of the house, just three creatures were stirring…no one does the poem justice like Grundy, so why try?

    Good weather this morning, cooler, no rain, still and quiet given festivities the day previous.

    Warmup (all 10x IC)
    – Seal jacks
    – Self love
    – Toe touches
    – High knees
    – Torso twists
    – Hillbillies

    Thang
    True to form, someone had to keep up a tradition of the 12 days of Christmas – themed beatdown. We moseyed down to the lake and back, stopping each block to honor one of the days of Christmas, adding “gifts” from our true love F3 until we made it all the way to 12.

    At the lake, we paused midway for some IC BSSs, freak nastys, and step ups, where an angel of the Lord called out to the two shepherds YHC and Hammer and revealed to us that we were both right-foot dominant. Not exactly the magnitude of revelation from thousands of years ago to those keeping watch, but it’d do.

    As for the days (it helps if you sing it):

    On the twefth day of Christmas, Granny’s Q gave to me:
    – 12 knuckle merkins
    – 11 Peter Parker’s
    – 10 Legs a lunging
    – 9 Americans hammering
    – 8 count body builders (8)
    – 7 jumpers squatting
    – 6 monkeys jumping
    – 5 Don-key kiiiiiiiiicccks
    – 4 frogs a crunching
    – 3 T merkins
    – 2 stars a jumping
    – And a burpee for both you and for meeeeeee

    COT
    Count, NOR, announcements, and prayer closed us out, where we continued to lift up Freon and his family, as well as the Brady family.

    Einstein is going to kill the pax tomorrow at the Gipper with Norwegian speed skating (it’s no joke, your legs will love it) and we’ll have more Christmas fun on Saturday when YHC returns to Q (if not before), so let’s wrap up the year strong!

    SYITG

  • Fitmas Part Deux, con Roca – from Bolt

    YHC saw the Q sheet open AGAIN and began to wonder what type of site Q runs the Uptowner—ah yes, that’d be YHC. Looking forward to Mayhem taking up the mantle in ‘24; it’s your time, brother!
    YHC came in hot with Satchmo and then had key fob issues to retrieve the JBL, further delaying our start such that Frac had to start warmorama.
    YHC entered the circle and being Fitmas season, decided Frac’s gift for keeping us on time would NOT be forcing him to consume the requisite Bolt warmorama song—many pax were pleased. All the usual stuff and then off to the rock pile to select a medium rock and off to the parking lot.
    The Thang:
    12 Days of Fitmas con roca.
    Day 1: Mosey across the parking lot with rock in rifle carry back and forth as days are added, SSH on the 6.
    Day 2: Diamond merkins
    Day3: Squat Thrusters, rock
    Day 4: Reverse Lunges (2:1, rock)
    Day 5: Blockees
    Day 6: Box Cutters
    Day 7: Tricep coupon presses
    Day 8: Plank Jacks
    Day 9: Overhead rock presses
    Day 10: Big Boy sit-ups
    Day 11: Curls
    Day 12: Mtn. Climbers

    Mr. Rogers got so far ahead of YHC that I accused him of skipping squat thrusters—nope, he’s just that much of a beast (wearing his weighted vest). At time and still completing the BD, we rushed back to the pile and then the flag, COT.

  • Sleigh Ride on Christmas morning – from Fracsac

    Christmas morning, pulled up to Pontiff with no pax in sight. 0729, still alone. Contemplating running on the track or heading home. 0730 another set of headlights show up with Charmin DR from Houston. Belloq soon followed.

    Disclaimer with a shovel flag planted.

    Warmup.

    Thang 1. Sleigh ride. Pull the sandbag 80 yards and back with the rope. Squats and jump rope were the other stations.
    Change to carrying sandbag 80 yards and back.

    Thang 2. Twelve days of Christmas.

    CoT

    Coffeteria at Starbucks.

    SYITG

  • The Incarnation – from Kenna Brah

    Alone and nearly lost heart, when Lo SOGO showed up in his sleeveless glory.
    Unloaded all of the HIM manufacturing gear and began –
    The theme is Christ’s Incarnation:
    I pulled ideas from the Gospel accounts and some from 15th century history.
    X Factor 20 – as the Star the lead the wisemen
    Animals in the stable –
    Earth (Inch) Worms – there’d be plenty of them in the ground under the stable.
    Donkey (bear )Crawls – added a L/R leg lift and each set of 10 steps
    Side Lamb Shuffles about 50 yds out and back- because sheep and stuff
    Genuflects LR 10x – shepherds worshipping.

    Main Thang –
    We traded the two timers sets as the non-timer did repeated things with MACE, weights or the other 40# sand bag

    Timer – 40# Sandbag Rifle Carry or Tire Drag ( see below) – You’re the donkey on the flight to Egypt carrying a heavy load 50 yds out and back

    40# Weighted Tire Drag- You’re Joseph and Mary dealing with this incredible responsibility
    Choice 1 Heavy Ball Bat ( MACE)- You’re Herod’s soldiers killing the innocents
    Choice 2 Farmer Carry/Kettlebells 30# plates –
    Choice 3 Other 40# sandbag work OYO

    Throughout I read scriptures and other history around the Incarnation and it’s purpose.

  • December Flickerball on the Northshore – from TruCoat

    The third installment of Flicker ball on the North Shore’s lakefront pitch was a battle to the end. After a short warmup of core exercises and a push-up medley that included gorillas and spidermans, the group divided into two teams of 8 based on age. Once again the Juniors versus the Seniors went back and forth on a long field, showcasing soccer skills tuned over time, and surely depleting Pontchartrain of the local O2 source. The score ping ponged as the Seniors captured an early lead, the Juniors made a mid-game run that the Seniors rallied to close. Zoolander’s fancy footwork drew taunts by the Seniors and Bushwacker’s vigorous defense may have worn down the Seniors. With the game tied, a two-minute warning was announced that shot adrenaline in the likes of Cowbell, Baby Yoda and Bird whose coordinated pressure resulted in successive goals and the first-ever victory by the Juniors. Some 2-point scoring highlights included Barely Legal’s Messi like magical kick, SOGO’s dominating left-footed end-to-end run, and Bird’s curving shot from unfathomable distance. The pitch welcomed back to the area Burgundy from Houston and Popeye from Huntsville, and the group welcomed first-timers and Dukes of Hazzard’s relatives Fieri (8th grade) and Craggle (4th grade).