F3 New Orleans

Author: Rudy

  • R&R of the R&R – from Russo

    Mid 60’s, humid, foggy, puddles everywhere…the Marsh living up to its name this morning for a repeat of a R&R from YHC. I felt lazy driving up to the Marsh as I was soon to be joined by tandem runners Pik and Hammer.

    Warmup (all 10-15x IC)
    – SSH
    – Hillbillies
    – Toe touches
    – Torso twists
    – Grass grabbers
    – High knees

    Thang

    Tabata:
    – 1 minute each with bricks, 30 seconds rest, with some moseying around the block before each one.

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    COT, Name-o-Rama, and prayer closed out, where we continued to lift up Akbar and his mom, as well as Hammer and his work. Also remember that the Ivan is this Friday (7:30 ruck start, 8 run start) and the Endurathon is coming up in March. Hammer is still looking for a couple more teammates.

    Stop 4 of the goal of Q’ing all NS AOs complete. Gipper, 007, and Lakefront up soon.

    Thanks for joining and / or reading.

    Until the next time, SYITG.

  • F’n A.L.A.R.M.S. Blaring – from Mayhem

    YHC arrived early to assess the grounds and avoid a train delay. Committed to keeping the PAX off the hill and out of the grass for the most part.

    Flag planted by @Fracsac, disclaimer given, mosey halfway to the rocks. Warmup location reminiscent of where @Mahatma took us my first day ever posting 11/28/22.

    Warmup included SSH, AV, GG, Arm Circles, Reverse Arm Circles, PP, PP. 10 burpees OYO. No clubbin’ to @Charmin’s dismay.

    Mosey to the rock pile. Medium rock selected and head to the parking lot.

    Three rounds of A.L.A.R.M.S. ensued (Arms, Legs, Abs, Run, Merkins, SSH):

    Round 1
    A – 50 curls with rock
    L – 50 squats with rock
    A – 100 LBCs
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Round 2
    A – 50 shoulder press with rock
    L – 30 lunges with rock, 2 is 1
    A – 100 flutter kicks, 2 is 1
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Round 3
    A – 30 triceps with rock
    L – 50 calf raises with rock
    A – 50 big boy sit-ups
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Return the rocks, penguins, one-legged wife pleasers. Mosey to the flag for CoT.

    @Fracsac reminded @Kenna Brah not to forget to set his ALARM in the future. To which @Kenna Brah decided to give YHC an ‘F’ for Q… “F’n A.L.A.R.M.S. Blaring”

    Let’s all keep @Macgyver in our thoughts and prayers.

    Thanks for posting with me! My 2nd Q and 17th post in 2023!

    SYITG!

  • Roller Derby – from Vagabond

    Pax split into tag teams of 4 and competed to bear crawl pushing two 5 gallon water jugs around the perimeter of the great lawn. Did 100 big bois. Pax choice of exercises with rocks. 6 mins of jump rope.

  • No Mercy Struggle – from Lil Cuz

    YHC woke up a little earlier with a little extra excitement, he had been called up to the Big Show, The Peltch. There was talk the night before of Spiderman getting into a blood feud with Cobra Kai and classic 80’s fade away to black with “Candle in the Wind” by Elton John playing in the background. YHC had other plans in mind.

    You see, most of the Thibodaux Pax has started Exodus 90 and this has gotten YHC thinking about the struggle of life and how struggling is always easier with a big group of brothers surrounding you. The perfect song came to mind for a beatdown and the No Mercy Struggle was born.

    Typical Warm-ups with a quickened cadence to prepare everyone and especially YHC for what we were about to undertake: SSH, Windmills, Arm Circles (FW and BW), Cherry Pickers, High Knees and Butt Kicks.

    Thang 1:
    Brother Isaiah – Struggler

    Catalina Wine Mixer for duration of the song and Burpees for every “Struggle; Struggler; Struggling”. This proved to be a great start as this was way harder than anticipated and song was cut at the solo which saved the pax from my approximation of around 45 more burpees. Give or take.

    Thang 2: No Mercy Mile

    Pax begin at mid point of front stretch on a standard track.
    Jog to turn 1
    Bear crawl (1st and 3rd Round), Spiderman Crawl (2nd and 4th Round) to turn 2.
    Jog to mid point on back stretch. Do 25 merkins.
    Jog to turn 3
    Lunge (1st and 3rd Round), Flying Nun(2nd and 4th Round) to turn 4.
    Jog to starting point perform 25 squats.
    Rinse & Repeat three more times.

    The Spiderman Crawls proved to be much harder than I had expected and the pax suffered through a half turn before YHC called back to bear crawl. Great job fellas! YHC did not have the heart to make the pax suffer through another go of it on the 4th round.

    When complete we have bear crawled 400 yards, lunged 400 yards, performed 100 merkins and squats all while completing 1 mile.

    Thang 3:
    Brother Isaiah – Firelight

    Mary Workouts for duration of song called out by YHC:
    – Flutter Kicks
    – Freddie Mercs
    – Dolphin Hops – I can still hear the groans – Those were for you Dox. Get Better! Make sure to ask your wife for a scrip. Given she is a doctor and all .Word is so is your Mother in Law. Dude…how lucky are you!
    – High Plank
    – Low Plank
    – LBC’s to end of the song.

    Mercy has come in a reminder in this song that we are made for something better:

    You come in stillness, when I am helpless
    And show me the love, the Lover who loves me in my brokenness
    I’m just a poor child, but I’m a Father’s son
    And in my weakness, I’m still your chosen one, yeah yeah
    Such a mystery, but it’s my destiny

    Cause I was made for glory, I was made for freedom
    Called to be light and to live in a Kingdom

    To finish we did Potluck Mary while the baseball team looked ever so envious of our struggle and wanting to join the best FREE MEN’S WORKOUT around.

    It was a complete Honor to struggle with you fellas this morning and I thank God everyday for the gift he has given me in you men.

    SYITG,
    Cuz

  • Four Cistercian Monks + One – from Einstein

    A cool 40 degrees for the gathered PAX, this past Wednesday morning, at The Gipper
    And good to see cousin Bushwacker, with broken wing, some how able to fling water-logged cinder blocks around with one arm.
    His only complaint was the silence – how quiet us oldsters were. He broke the monk-like silence with some welcomed chatter.

    Warmup:
    Toe Touch, Imperial Walkers, SSHops, Cherry Pickers, Hillbillies, Scissors, etc

    Event: 3 sets of cinder block coupon work, each followed by a run around the block
    set one; upper body
    set two; core
    set three; legs

    Mary: bear crawl, crawl bear

    Count-o-rama, Bushwacker leads us out with early morning matins.

    Cheers

  • R&R at the Splashpad – from Russo

    Cooler than expected this morning, around 37 degrees, but a good morning to break out the bricks for Pelican and YHC. Definitely a rinse and repeat kind of impromptu Q, but the chatter was good and the fingers were frozen.

    Warmup (all 10-15x IC)
    – Seal jacks
    – Toe touches
    – Torso twists
    – Grass grabbers
    – Hillbillies
    – Self love

    Thang

    Tabata: 1 minute each exercise with bricks, 30 seconds rest, 3 rounds, with some moseying around the block before each group of six exercises:

    -Arm curls
    -Cherry pickers
    -Hallelujah squats
    -Arm circles
    -Triceps extensions
    -Milk maids

    20 IC crunchy frogs closed us out.

    COT, Name-o-Rama, and prayer closed out, where we continued to lift up Akbar and his mom.

    Until the next time, SYITG.

  • Are you ready for some football? – from Shooter

    Well 4 PAX will be ready to come off the bench if called on by coach.. At least that’s the thought following YHCs chosen beatdown for the gloom at the A1c.. Arrived midway to the top of our 3 story parking garage across from the Justice center with the likes of Jose10k and Fletch standing around mumble chatting..
    YHC joined in as Jose10k tried quizzing the Q with a reference to a movie or a song potentially, until he quickly realized this guy has less than an ounce of Hammer like abilities when it comes to quoting or naming specifics… As Moby and Sonny rolled in the PAX got started on the warmup..

    10IC Grass grabbers, Windmills, Imperial walkers, Cherry Pickers, Self love, Toe Touches, Scorpion kicks, Superman holds and finished with some alternating bridges..

    Thang
    1st and 10 (Exicon)
    Basically 11s with 100yds between. 1 Burpee/10 Merkins, 2 Burpee’s/9 Merkins, etc. etc. etc.

    Moseyed down to the 1st and partnered up for P1 wall squat P2 Carioca down half F/J and returned back pedal halfway turn and sprint..
    R/R

    Finished up with Mary
    20IC LBCs, Flutter kicks and alternating elbow to knee 10IC..

    Wrapped up with announcements and thoughts and prayers to Akbar…

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • 32 days ago was my 55th Birthday! – from Triple Shift

    It’s been 32 days since I turned 55 on December 24th, 2022 and I had the Q for Mothership. With a crazy 27 degrees and super windy, I was humbled to have Rudy, Fracsac, Heisenberg, Catfish and Hokie come out to my workout. I don’t remember my entire workout because it happened 32 days ago, but I do remember going by the Botanical Garden entrance to get out the wind to warm up and then headed to the front of NOMA where I did some sort of routine that involved elevating everyone’s heart rate with body rows, burpees, lunges, merkins, and other exercises. After that, everything gets fuzzy but laughter and mumblechatter were plentiful and in rare form. Thank you for making my Double Nickel Q one to remember….or not.

  • 3/5/7/9….100 Burpees for MABA – from Triple Shift

    I finally completed my 8 block (An F3 goal setting tool to increase your health, relationships, faith, and leadership) and I committed to Qing at least twice a month so with only 2 weeks left in January, I had to get on it so I signed up for Okwata. Here is the link if you want more info on the 8 Block.

    With the weather a cold 48 degrees and 15 mph wind, it was brisk to say the least and I was hoping no one would show up so I could go back home. Alas, that didn’t happen which I am thankful that JV, Fracsac, and Cheese Steak showed up to hold me accountable.

    We headed to the House of Pain with a 50 lb. sandbag and a 35 lb. kettlebell while doing our best to keep our feet dry. Start off with the Warmorama. 20 SSH, 10 Tempo LLS, 10 Tempo Merkins, 10 Self Love, 10 Open the Gate and 10 Close the Gate all done IC. Now that we are all warm, we proceed to the main event.
    10 – 2 minute rounds which consist of 3 pull ups, 5 burpees, 7 squats (with or without the weights) and 9 glute bridges.
    Proceeded by
    4 – 2 minute rounds of 5 burpees, 10 froggers, and 10 Bulgarian Split Squats (each leg)

    Busted out another 40 burpees at the end to get an even 100 for MABA!

    COT – Prayers of gratitude for F3 and the health we have to make a positive difference in this broken world. Being weak, sickly and in poor health is not a good condition to be in if you desire to help others.

  • Dora 1-2-3 on 1/23 – from Rudy

    YHC has Q for 3rd time in rapid succession. Much grumbling ensued. I think I offered a fake promise of No Burpees. But I had every intention of burpeeing through the morning. Disclaimer and head to the field for warm up. Immediately Charmin starts with “Waaah! I want Rocks!” Quick warm up, then time to get busy.

    January 23rd. 1st month, 23rd day. what else has those numbers? RIGHT – Dora! Count-off to find your partner, then to the sidelines. 100 burpees, 200 merkins, 300 squats. PAX 2 runs back and forth across the field.

    Finished up right on 6am, lets get over to the rocks. Time for…. Yup, another Dora 123! Different partner. 100 Shoulder Presses, 200 Curls, 300 Flutter Kicks. PAX 2 is holding their rock up while PAX1 completes 10/20/30 reps.

    Back to the flag with 3 mins to spare for some Mary. PAX disputes that Scantron’s choice of J-Lo counts as Mary, but we did it anyway.

    CoT with War Eagle praying us out.