F3 New Orleans

Author: Rudy

  • LEG WORK & LOWER BACK at THE A1c – from Einstein

    Cool this morning at the A1C ~ 38 degrees.

    WARMUP: all IC15x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops), hi jack hi jills,
    shoulder rolls, butt kicks, high knees, merkins, parker-peters, side to side lunges, etc.

    THANG: set of 11s on the upper ramp; narrow leg squats in speed skater position at the ramp bottom, wide leg squats in speed skater position at the ramp top
    UP THE RAMP – slow skater walk up the ramp in speed skater position.
    DOWN THE RAMP – pax choice of: run forwards, run backwards, side shuffle left, side shuffle right, karaoke.

    Mary: all on your six; big boy sit-ups, left elbow to right knee, right elbow to left knee, BBQ’s hip stretch

    Moby prayed us out

  • Well, Well, Well did someone ring Cowbell? – from Shooter

    Shifting to a little more weight lifting in the New year. YHC still plans to keep his AO commitments and his down payment of Qing..
    My what a surprise he would have on this Scramble with Cowbell rolling up in the man wagon (Suburban) in Cowbell fashion right on the dot as the PAX was already starting on the warmup.
    Today produced 3 groups of 3 different speeds of runners and 1 lonely Rucker in Akbar.

    Normal route with 2x loop for some, 1 loop for others and a 20 out and back for the other..

    Prayers for LA fire victims and for Roxanne battling liver issues.

    Appreciate the post and until the next Gloom šŸ‘šŸ¼šŸ‘ŠšŸ¼āœŒšŸ¼!!

  • Bat Legs and the DIce of Doom – from Heisenberg

    Warm up
    IW 25, grass 15, windmills 10, ssh 25,

    Bat wings (arm circles, over head claps, seal claps, Moroccan night club)

    Bat Legs (up downs, forward kick, back kick, forward-back kick, clock wise circles, counter clockwise circles, bicycles) https://www.youtube.com/watch?v=gsraDAFRdoQ

    Time Killer
    2 burpees at each light pole stopping at 10, return to fountain

    AI generated The Dice of Doom ā€“ Red dice determine the base number of burpees, black dice modifies
    Black Result
    ā€¢ 1: Subtract 2 from the base number (minimum of 1).
    ā€¢ 2: Add 2 to the base number.
    ā€¢ 3: Halve the base number (round down).
    ā€¢ 4: Double the base number.
    ā€¢ 5: Perform the base number PLUS a 30-second plank hold.
    ā€¢ 6: Perform the base number MINUS 1 and add a push-up to each burpee.
    We played 10 turns and added another 45ish burpees to bring the total to 85 for the day.
    Wall Angle Stretch
    Sunday Mornings
    Prayer for intentions and serenity

  • Shooter Shuffle! – from BBQ

    We did the usual old guys long and strong warm up. In Shooters honor we used coupons in the beat down. A deck of cards was used to pick the exercise and number of reps. Aces and face cards were all 10 reps. The 4 suits represented one exercise with the coupons. Chest press, overhead press, squats and windshield wipers over the coupon. We had a strong PAX and got thru the entire deck. Only one coupon broke by YHC. Name- arama and giving the FNG the F3 name ā€œJohn Deereā€. Prayers for those impacted by the CA fires, Bourbon St attack and BBQā€™s brother Ned fighting pneumonia. Fletch prayed us out. It was an honor to lead these fine young men!

  • Count your blessings – from Wet Tap

    1/14/25

    Keep count

    With a vacant Q sheet and interest and intrigue on the minds of the fellow PAX. YHC took the defensive move and volunteered. Fear of a musical montage of 2010 skaa or trivia pertaining to Yugoslavian folk traditions kept the brainstorming simple yet effective.

    6 of the usual TuesdayTuff PAX arrived at the Stage in standard arrival fashion. The 7th was a lively AB roaring in with all 240volts ablaze. To our amazement, a perfect park without even a dead manā€™s curb bump had all the signs of 20/20 vision and steady hands.

    A lone wolf emerged out of the gloom. The 8th man was fresh and had all the signs of an FNG.
    water Bottleāœ”ļø
    EarPods āœ”ļø
    Jacket āœ”ļø
    The PAX eagerly greeted the FNG and began the silent yet cumulative observation of a potential F3 branding.

    After a brief and effective warmarama (YHC ran a longer than usual SSH but still no SV), the PAX were ready to begin.
    Side note : As an emerging connoisseur of COUS and entire new world has been opened. Much like musical lyrics are counted for potential F3 pain, every obscurely sized and ridiculous piece of junk is a coupon. This cannot be turned off. Life will not always give you a perfect symmetrical piece of cement. Gloves will not always be available. With love and concern for my fellow PAX, YHC must and will prepare for those uncomfortable moments in life. Fail to prepare, and you prepare to fail. Woah, wait a minute. I just went dad mode. Get back on my lawn and have a beer. As for today, standard Cindy work.

    Disclaimers were spoken regarding the lack of medical knowledge and theorizing the rationales for particular F3 nomenclature. ā€œJust do what we do, and donā€™t hurt yourselfā€

    Thang 1:

    5 burpees, take a lap
    10burpees, take a lap
    15 burpees, take a lap
    Etc

    *** Once your cadence of burpees stopped, you were out. punishment was lunge walks across the field until all were out.

    Most made it to 25 burpees. Honeysuckle is still out thereā€¦

    Thang 2:

    Same thing but WW3

    Thang 3:

    Same thing but Coupon swings

    When the dust settled there was 2 minutes left and we circled up for some MARY.

    Crunchy frogs and Freddymercs guided us home.

    COT
    Announcements and FNG naming.
    With FNG in center ring, the obvious choice, which correlated synonymously with his life and hobbies was revealed. TexacoCat was unveiled. Prayers for those in Cali and our own Dawson family.

    Tap-talk.
    This group of men continues to grow and provide support for one another in ways unknown by most. Pushing ourselves past comfortable and learning to thrive in the uncomfortable has become commonplace. Each PAX has their own strength and weakness, but cumulatively we are stronger than most. This strength far exceeds physicality. We are all stronger in life.

    SYITG

  • Motivating Yellboy – from Mayhem

    48Ā°F, 3mph NE wind (feels like 38Ā°F when youā€™re wet with sweat), 70% humidity

    PAX were a mix of anxious warriors and confused early risers who mistook this for a yoga class… and an FNG

    Warm-O-Rama:
    Windmills: 10 reps, which started with a demonstration to which Frac said ‘even little kids know how to do windmills’
    Grass Grabbers: 10 reps, which did not start with a demonstration, to which Frac said ‘why aren’t you demonstrating’, but then he attempted to touch the grass but just bent forward and looked like a confused flamingo
    Peter Parker Peters: 20 reps
    Tie Fighters: 10 reps count up, 10 reps count down
    Back on your face for a Mayhem special (I think it is new to all, and I think it will stick): Hip Slap Shoulder Tap Merkins, it is a 10-count exercise, 10 reps

    Thang 1: Snake the Bleachers with Some Mary
    Time to snake up and down the bleachers. But since weā€™re in F3, we added some Mary in between. 15 BB, half the bleachers, 15 V-ups, half the bleachers, 15 BB, half the bleachers, 15 V-ups, half the bleachers, 15 BB. 10ish bonus burpees for Kilo for finishing first.

    Thang 2: Sevens with Motivators-Burpees
    Start with 6 motivators and 1 burpee then 5 motivators and 2 burpees and so on.
    Motivator: full SSH, star hop, leg only, and a bunny hop

    Thang 3: BLIMPS
    This is when things really started getting… interesting. Blimps are just a nice way of saying “burpee but with a little extra ā€˜why did I do this to myselfā€™ factor.”
    Rd1- 20 each (burpee, lunge, imperial walker, merkin, plank jack, squat) at each cone, with mode of transportation being bear crawl (of course), then mosey to midfield cone and back to start
    Rd2- 10 each, with mode of transportation duck walk (Triple not present to demonstrate proper form), then mosey to midfield cone and back to start
    Rd3- 5 each, but in the form of shuttle runs to each of the 6 cones then mosey to midfield cone and back to start

    But wait, there’s more…

    Thang 4: Ring of Fire
    We ended with the classic Ring of Fire. Three rounds. Al Gore to squats. Plank to merkins. Al Gore to burpees. The “fire” quickly turned into “fire in my quads.”

    Bogey enjoyed this beat down so much he claimed I stole his script for his upcoming Q on Monday.

    COT:
    We circled up, not to share deep philosophical musings, but to recover from the sheer trauma of the last 45 minutes and to get to know and name our FNG. Welcome, Yellboy! Kudos to Kilo for EH’ing. If Yellboy is half as committed as Kilo then we got ourselves another great PAX.

    Prayers for Boo Boo’s sister-in-law, Leigh Whitman’s family and Pai Gow’s father.

    Great to lead and try new things!
    Sign up to Q!
    Make it a point to EH this year!

    SYITG

  • Because Jose said I have to – from Russo

    In my former life as an auditor, excluding the requisite beauty and brains, one of the attributes we were told we should have was ā€œprofessional skepticismā€: the ability to question what you see or hear and find the truth. With just a little more thought, I bet I could now see where I became such a fan of conspiracy theories, although Iā€™m not sure how Iā€™m not a fan of the X-files.

    In order to do that successfully, there were two separate but related directives that were pounded into our skulls: ā€œTrust but verifyā€ and ā€œIf it wasnā€™t documented, it wasnā€™t done.ā€

    Jose lives by the latter. He upholds the standard we all begrudgingly accept, and so yes, heā€™s correct we should backblast away. Iā€™m 25.5 hours beyond the COT for this beatdown, so that means in his eyes itā€™s ā€œlateā€. But weā€™re on Northshore homeschool soccer parent time, where the idea of time and deadlines and schedules are a novel concept and not really a thing.

    No weather report since thatā€™s too generic, but it was ā€œcoldā€. Not cold enough to keep Steve and Cowbell from joining, however, and Iā€™m glad that they did.

    Warmup 10x IC
    SSHs
    Seal Jacks
    Self Love
    Torso twists
    Imperial walkers
    Arm circles

    Thang
    Mosey to the bridge, stopping at each block for 14 squats and 14 Merkins (not 15).

    At the bridge, back and forth back and forth, stopping on each side.

    Various traversements (itā€™s a word) included:
    Mosey 2x
    Side shuffle 2x
    Carioca 2x
    Back Pedal 2x
    Skip 1x

    Various exercises included, all core work,
    10 of one of the following on each side
    – Crunchy frogs and Leg raises 2x
    – American hammers and gas pumps 2x
    – Rosalitas and Hello Dollyā€™s 2x
    – Penguins and LBCs 2x
    – E2K and LMCs 1x

    COT, with count, NOR, announcements and prayer to close us out.

    Thanks to you for joining, reading, and keeping us all in order, Jose!

    SYITG

  • 4 Corners – from Akbar

    YHC arrived to Jose rucking in squares at the Marsh dodging the intermittent rain this gloom. Hammer and Pik out for the week, we got to work on 4 corners after a good warm up.

    On the court: Stone Mountain, Freak Nasty, Apollo Ohnos, and Crunchy Frogs, followed up a run down to the first stop sign and back. 5 reps each corner, ascending by t5 up to 25.

  • Misty Mornings – from Hogs Breath

    Hogs breath showed up to a crisp, cold, and wet morning at the 007. Bit seeing any other light, he proceeded to a solo workout. Dodging puddles for a slow mosey around heritage with some Mary underneath the picnic pavilion.

  • Boss Keaneā€™s Slack Post – from Hawgcycle

    Conditions: Rainy, 53 degrees, windchill of 45, 95% humidity, wind 11 mph from NNE

    I woke up this morning to a post from Boss Keane on Slack. Heā€™s a bit of a Luddite, so I was surprised. He rambled a bit about police response times and then said that the men off Pontiff had moved his rock pile and he wanted it moved back

    Warm-up:
    SSH x 31; IW x 20, Abr Vigoda x 10, Grass Grabber x 10, Low Slow Squats x 15, Tempo Merkins x 15

    The Thang:
    Boss Keaneā€™s Rock Pile – We moved it 6 times

    Sevens – donkey kicks at the gym; Curl Squat Curl Presses at the Rick Pile

    Track Chunkers – stand on the misdemeanor side and throw your rock as far as you can toward the park. Finish when someone reaches the ditch

    6MOM – LBC x 20, Flutter kicks x 20, Dying Cockroaches x 20, Nolan Ryans x 15