F3 New Orleans

Author: Rudy

  • We Ran and Stuff – from Bushwacker

    With whacker at the helm, Nobody knew what to expect. However, it was all for the good. Some men rucked, some men ran, and one ran all the way to the toilet! Good showing of F3 brothers, keep up the good work, gentlemen!

  • Happy St.Patrick’s day 2023 – from Jose10k

    What a fine morning to celebrate St. Patty’s day. Of course there was a warm-up, of course there was music (Irish Celtic Rock), and of course Moby was there too. I mean, he and I are preparing for a cage match against Russo and the Pelican. I like our odds.

    There once was a fellow O’Doole, Who found little red spots on his tool, His Doctor a cynic said Get out of me clinic, And wipe off that lipstick you fool!
    THANG ONE
    4 LEAF CLOVER
    4 corners with 5 burpees each, bear crawl the short lengths, back peddle the long portions

    There was a young lady named Bright, who traveled much faster than light. She set out one day in a relative way, and came back the previous night

    THANG TWO SHAMROCK RUN
    Exercises:
    Squats x 20
    Hand-Release Merkins x 20
    Air Presses x 15 IC
    McParker Peters x 15 IC
    Reverse Crunches x 20 (Rocky Balboas alternative)
    O’Lunges x 15/leg
    Carolina Dry Docks x 20
    Kangaroo Kicks x 15/leg

    There was a young man from Savannah Who died in a curious manner, He whittled a hole In a telephone pole, And there…electrified his banana

    THANG THREE: Celebrations has gone too far
    Drunk from drinking too many Guinesses: Nolan Ryans 20IC
    Arrive home to the misses: Wife Pleasers: 20 IC
    She declines your advances, so you decide to hump the monkey: Monkey Humpers: 20 IC
    She gets impressed with your form, so she invites you back in: Pickle Pushers 20 IC

    : There once was a nympho named Jill who tried dynamite for a thrill. They found her vagina in North Carolina and bits of her boobs in Brazil

    Finish up with some round robin Mary: leg lifts, squats, calf raises, LBC’s, Al Gore Thorougoods, Rosalitas
    COT: extra thoughts for the runners of the endurothon, Happy Hour in Slidell to come. Akbar prayed us out. Afterwards, the group reflected on how important F3 is to them, and how grateful they are to be a part of it. Each aspect has it’s importance. It was an honor to lead y’all, and the limericks I have written are much cleaner than the ones BBQ told us. Happy St. Patty’s day to you all. SYITG

    A pirate, history relates, Was scuffling with some of his mates, When he slipped on a cutlass Which rendered him nutless, And practically useless on dates

  • ParO’dox and the St Patrick Games – from Paradox

    YHC rolled into the Den on two wheels with just a few extra minutes to let some LepraCones (tM) stretch their legs in the ball park . YhC saw Dilly drive up to see what was happening, gave a fist bump and politely let him know that everything he had seen was “classified “. YHC then set out a few coin dishes and the last thing YHC saw was a gangly Irish fellow with a green mullet and a smedium Irish Affliction shirt (never change Thibodaux Walmart) coming toward me. He had Joy in his eyes and a prayer in his heart. He shotgunned a Guinness and told YHC this beatdown was his…that’s when YHCs lights went dim and all that’s left below are eye witness accounts and fragmented memories during an out of body experience.

    Duke !! Get the footage !!

    Warmup

    5:15am:
    Report from Dale at the
    Chic Fil La Drive Thru :

    “I saw several middle aged men loitering around a lion statue. They looked like they were waiting on someone. Then a maniac rounded the corner with green hair and it was business in the front , party in the back . I’m gonna be honest with you here, that guy looked high. Maybe bath salts. He ran around them in circles, obviously some pagan ritual chant playing from a wireless device. He paused in the middle and spoke in what sounded like a hybrid between Jeff Foxworthy and Connor McGregor. They followed him in unison and it only took a few minutes for them to work into a full lather. He gave them one last cussin and they disappeared toward the demon duck pond. Strange man …real strange. “

    5:22am
    Report from Martha who “gets her steps in” every morning at the demon duck pond track:

    “Youths today !! I tell ya what ! They ran by me in a line singing about drunken sailors and rambling rovers! Then they made the last man do a crude 1/2 lunge dance. This new generation is circling the toilet ! Now if you’ll excuse me I need 400 more steps so I can have my pastalaya for breakfast “

    Journal entry from Earl Thibodaux
    Who works maintenance for the parks department and keeps meticulous notes during his smoke break.

    “These young fellas poured into the ball field about 5:30a. They had cardinals, gooses and one guy was straight up named after a piece of wood. Clearly gang affiliated. The skinny mullet weirdo read them an excerpt from the St Patrick prayer and they danced around the field. The signs said :

    Station 1
    Christ Beneath Me
    10 big bois
    1 coin

    5 bonnie Blair’s

    Station 2 Center Field
    Christ on my right, Christ on my left
    15 (2 is one) Apolo Ohnos
    2 coins

    Station 3 Right Field
    Christ Above Me
    20 Star Jumps
    3 coins

    5 bonnie Blair’s

    That fella then organized some sort of exercise money game. Prolly with that real Lean fella they call Enron.

    First they went solo collecting coins at Stations and the losers did squats.

    Next he had them Split into teams
    They started at home base with 2 buckets for coins.
    1 fella was at at bucket doing jumping jacks at all times but could swap out with a team mate.
    The rest of them leapt to any station or a cone to complete reps or gather a prize which gave them gold coins for the bucket of gold.

    He had some cones out too , looked like this:
    Cone 1 (I) 20 LBCs 1 coin
    Cone 2 (R) 100 high knees (1 is 1)
    Cone 3 (E) 30 Leg Raises …(the answer to the preBlast riddle was set as a 0 coin trap . Sorry Dilly! )
    Cone 4 (L) 10 side Lunges (left right is 1)
    Cone 5 (A) 10 American hammers
    Cone 6 (N) 20 flutter kicks
    Cone 7 (D) 10 dolphin Hops

    I heard the one they called Dilly holler “stay away from the E cone, it’s a trap!” They never saw it coming.

    They played a few rounds and the team with the cranky bald fella that makes fake siren noises kept winning. Finally they jogged back around the civic center and I for one , wouldn’t be surprised if you saw those mugshots on the 6 o clock news. “

    5:58
    Dale from Chic Fil La again

    “Well that girl forgot my mini biscuits so I made another lap around the drive thru. That’s when I saw them kids sprinting back to the lion. They did a few more leg ups then counted each other and named each other. They said a group prayer and scattered before I could even jot down a plate number!

    6:20a
    Paradox:
    YHC woke up in his driveway with a foggy head and some scattered cones. A note on my windshield read “you’ve got a solid group of Lads there, now they know a proper Irish beatdown !
    St Patty Pray for us
    see ya next year
    – ParO’dox “

    NMM

    Was recently discussing the consistency aspect of F3 with Enron and we both agreed it had outlasted any previous “fad exercises” in our careers. A funny thing about F3 for YHC is the “frog in boiling water “ effect. One day you walk into your first gloom with old gym shorts on cus your friend said it was “a challenging workout ”. The next thing you know you have on a Irish national flag hat with a sewn in mullet singing sea shanties and yelling “Oui” as a response while you lead other men. Yet just as the frog can’t quite remember when the water started boiling, I can’t really pinpoint when F3 begin to make me a better man. I just know day by day, rep by rep , through suffering and triumph we improve each other a little more .

    See Ya Bonnie Lads in the Gloom
    Dox

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Shorts or Pants, at The Gipper – from Einstein

    A cool 42 degrees for the gathered PAX, this Wednesday morning, at The Gipper. One of those days when the big decision is shorts or pants.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, Hillbillies, High Kneees, Butt Kicks, Windmills

    mosey over to the front of the Justice Center

    Event 1: partner up
    partner one does a plank walk out with five merkins, repeating this while partner two runs up the promenade and back, then flipflop
    – repeating this four times

    mosey over to the parking garage upper deck, backward lunging half way up the ramps and sprinting the other half

    Event 2: set of elevens, with forward lunge at the ramp top and backward lunge at the ramp bottom, with run down the ramp and back.

    mosey back to The Gipper Trailhead

    BBQ requested more lunge work, time was up – so he was denied.

    Count-o-rama, Legal leads us out with a prayer.

    Thanks guys. Always fun to lead

  • Do what ya wanna – from Charmin

    All who came did according to their talents
    getting up and pushing through the challenge
    Kennah Brah brought a new guy
    His Vices he wants to decry,
    and a CPA, so we named him Off-Balance

  • Catch Me If You Can Handle the Heat: Featuring 21s and Dora 1-2-3 – from Goats in the Machine

    The 5 PAX arrived, ready to take on whatever the Exicon had in store for them. Goose led us through a thorough warm-up to get the blood flowing and muscles loosened up.

    Thang 1: “Catch Me If You Can”
    PAX were partnered and thruppled up in the field between The Stage walking loop and the subdivision entrance. Round 1 consisted of 5 squats while chasing each other via sprint and nerr for 5 laps across the field (edge of the parking lot to the white fence at the front of the subdivision). Round 2 was 6 standing lunges and 3 laps.

    Thang 2: “Global Warming”
    The PAX formed a circle of pain and held the Al Gore position while slowly shuffling in a circle. The music played, and we did 10 merkins and 10 BBSUs on “sun” to Smash Mouth’s “Walking on the Sun.” Then we switched to Johnny Cash’s “Five Feet High and Rising” and did jump squats based on the number called out by the song.

    Thang 3: “Indian Run”
    The PAX formed a single-file line of runners, and the last guy in line ran to the front. We ran around the perimeter of the stage walking loop and pergola for approximately a quarter-mile.

    Thang 4: “21s”
    The PAX did side straddle hops in unison, counting reps 1-5 out loud. Reps 6-21 were all mental, and everyone had to stop together at 21. If anyone stopped early or went over, the YHC had the PAX perform penalty burpees. The PAX performed 3 rounds.

    Thang 5: A modified “Dora 1-2-3”.
    PAX worked in pairs, with one partner doing the exercise while the other sprinted across the lawn. The exercises were 100 bunny hops, 200 LBCs, and 300 squats.

    COT:
    Announcements: Lumin Christi beatdown on Saturday, more details to come in the GroupMe chat.
    Intentions: Lots to be thankful for today and prayers for families.
    Prayer: Smooth prayed us out.

    Moleskin:
    YHC is suffering from a shoulder injury due to a late-night rooster wrangling incident (see the group me for the security camera video). Additionally, Goose is suffering from a sore shoulder as well. His injury and athletic ability are a testament to the fact that age is just a number, but there are consequences for trying to turn back the clock. Therefore the decision was made to modify the beat down to minimize arms and exploit legs, core, and cardio.
    YHC gave the Pax an option between a 1 Thnag beatdown and a 5 Thang beatdown. The Pax opted for some variety. To craft this beatdown YHC used a number gereratoe to randomly select workouts from the Exicon. There are 31 web pages with 25 line items on each page. YHC had the number generator select 2 numbers. The first number select was between 1 and 31 and the second number selected was between 1 and 25… and BOOM! A “Tuesday Tough” BEATDOWN WAS BORN!
    The Pax enjoyed a beatdown that was mor Cardio heavy that usual. According to Enron’s apple watch we ran approx. 2.75 miles.

    AI Generatede Linerick:
    “We started our workout with glee
    Excited for what it might be
    Catch Me If You Can, a race
    Partners pushed each other’s pace

    Global Warming had us in pain
    Jump squats and merkins, sweat like rain
    Indian Run, kept us on track
    21s and Dora, no turning back”