F3 New Orleans

Author: Rudy

  • Did Gabby pull Thumbwar on a Bob sled across the Great Lawn? The city park police want to know. – from PVC

    Brisk 50 degree morning 4 pax begin Warmorama in peace and quiet then 2 pax ascend from the gloom the chatterboxes of the group. It didn’t take long for them to run out of breath.
    Warmorama: Low squat
    Grass grabber
    Abe vigoda
    Hip rotation
    Hill Billy
    Imperial walkers
    Stretch up head up
    Peter Parker
    Parker Peter
    Arm circles

    The Thang:
    2 sets
    Step ups
    Dips
    American hammer

    2 sets
    20 BBS
    Run backward
    20 Merkins
    Lunge
    20 Flutter kicks
    Run forward
    20 monkey humpers
    Bear crawl

    Bocci ball circle: winners choice of exercise and count

    COT
    Rudy joined us after 9.25 mile run

  • Plan B – from Akbar

    Gloomy morning and a great day for Ultimate Frisbee, F3 style. 14 PAX gathered with 3 doing the pre-thang 2 miler. Great to see Egg Toss back for another beatdown and Grover in town for a couple of weeks. It’s cold, rainy, dark – what could go wrong?

    Conditions: 42, Feels like 38, drizzling rain

    Warm Up

    IC x 10/20 – Torso twist, Copperhead squats, SSH, Apollo Ohnos (yes, IC), Leg Swings, Arm Circles, Hamstring stretches, Sit Through (Thor favorite), Imperial Walkers, Copperhead Merkins, T Spine Rotations

    Mosey toward the Gazebo for Thang 1

    – x10 IC Copperhead Merkins, Sit through

    Mosey toward the shaft for some frisbee warm ups:

    Lunge Walk, High Knee Hug , Drinking Birds, High Knees

    Wall:

    x10 IC Dirkin style Peter Parkers, Freak Nasties

    Mosey to the Shaft – High Skip, Backwards Run, Shuffle in varying distances

    Thang 2 – Ultimate Frisbee

    Regular Rules with intensification. Penalty exercises for 1st 5 Drops/OB: x10 descending to 2. After 5 drops, regular play – no penalty exercises. Ie: 1st drop 10 reps, 2nd 8 reps, 3rd, 6… down to 2. Regular play without penalty exercises until score.

    Penalty Exercises: Stone Mountains, Twinkle Toes, American Hammers, Merkins

    Scores: Scoring team holds plank while opposing team Bear Crawls back to kickoff position.

    Team 1 came out strong leading 3-2, then Zoolander threw the frisbee in the lake.

    Thang 3

    YHC realized we were on a makeshift football field, so we lined up at the end zone for:
    • Bear Crawl to midfield, 10 Merkins, Sprint to the Flag
    • Bear crawl to midfield, 10 Stone Mountains, sprint to flag
    • And so it went on with sprints, backpedals, exercises, and other forms of moseys.

    Thang 4

    Head to Gazebo, circle up for Copperhead Merkins and Shoulder Taps IC 10. And some other stuff.

    Mary

    Plank up for a round of: Copperhead Merkins, Mountain Climbers, Peter Parkers, Parker Peters x 10 IC

    Jane Fonda’s each side with single leg heal to knee, wife pleasers, LBC’s, Little Manny Crunches

    Count-o-rama, Name-o rama

    Announcements

    Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Light up Trace ride at Covington Trailhead; F3 Camping trip Januaryish;
    – Russo has Q next Saturday for a Christmas theme.
    – Jose 10k leads the Battle of Nakatomi Plaza at the A1C Friday. Yippie Ki Yay

    Intentions

    Jose 10k’s school family battling cancer; Jose10k’s father in law Carl. Praise for good results on Waterpik’s M radiology results.

    YHC prayed us out with thoughts of managing our Kingdom around us, preparing to keep the enemy at bay. Fight, act decisively, remember where our strength comes from. Help us to be great Kings for our Concentrica.

    Coffeeteria at Book and the Bean

    SYITG – Akbar

    NMM:
    – Ultimate frisbee gave us great cardio, and about 180 reps in the game alone.
    – YHC had thought about what would happen if the frisbee went in the water, but never really acted on it as a plan B. I’m sure Russo could tell us the statistical chances of that happening.
    – Grover walked the plank to get the frisbee afterward as I prayed he wouldn’t fall in. Although it would have been pretty funny.
    – It’s only through continuous Q’ing that helps in an O.S. moment. We were already on the field, why not use it.
    – Lots of shoulder work today. I’m going to take a nap.

  • More About Reindeers – from Hogs Breath

    Apparently the month of December in Slidell must revolve around reindeers!!!

    (Also note, I’m only 5 days late with this this backblast!)

    So YHC left the house nice and early to only realize that I left my car window’s completely down! After running back inside to grab a few towels, I sat down on a sopping wet chair!!! YHC rolls in with a min to spare. Planting the flag we began!

    The warm up:
    Animal themed with some seal jacks, some alligator Merkins, some windmills and stuff!

    The workout;

    Began with YHC having to borrow Pass Interference phone to play Chick Berry 2nd best song 🎵 Run Run Rudolph🎵
    With run in place and then a squat every time “Rudolph” was said.

    The next followed in line for each of the Santa Reindeer.

    Dasher – we mosey’d some
    Dancer – breakdance merkins
    Prancer – skipped some
    Vixen – V ups
    Comet – star jacks
    Cupid – mosey’d some more for our hearts (YHC forgot to include this reindeer!)
    Donner and Blitzen – Dutch for ‘lighting and thunder’ so we did a capt’ hammer!

    Just enough time be able to mosey another lap and one more “Run, Run Rudolph”

    Ended with a COT

    I swear this will be my last Reindeer themed beatdown….of 2022 at least!
    And “My Ding-a-ling” is Chuck Berry #1 song!

  • 12 Days of Fitmas – from Bolt

    9:00 pm Thursday night seeing an empty Q sheet, I decided to grab the Q as site Q but not via the sheet, figuring at that hour all the good pax were fast asleep and it was time for a Fitmas beatdown. Arriving about two minutes before Mahatma and announcing it would b Fitmas to which Mahatma grumbled something about, “if the site Q would…”
    …my mind drifted away and YHC then asked for a show of hands for Fitmas with/out rocks and two of nine votes were FOR rocks—rocks it is! Off to the rock pile for warmup.
    SSH (20), Abe SLOWgodas, IW, Nancy Kerrigan/Tanya Harding arm circles (forward/back, alternating single foot) chinooks, MNC (all 15x), self love (10); Toy soldiers, Hairy Rockettes (15x). Carry rocks to hill by dog park and perform reps equal to the day number followed by the previous days:
    Day 1: Mosey across the hill with Rick back and forth as days are added
    Day 2: Diamond merkins
    Day3: Blockees
    Day 4: Reverse Lunges (2:1, no coupon)
    Day 5: Squat Thrusters, coupon
    Day 6: Box Cutters
    Day 7: Tricep coupon presses
    Day 8: Plank Jacks
    Day 9: Overhead coupon presses
    Day 10: Big Boy sit-ups
    Day 11: Lying Block presses
    Day 12: Mtn. Climbers

    My watch recorded a max heart rate of 179; I hope the other pax had similar results. Upon completion I was wet, muddy, oxygen deprived and honored for the chance to lead.

  • A1C Cornucopia – from Einstein

    A cool 39.5 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, even a gaseous pax would prove ineffective.

    Warmup:
    all 20xIC: numerous
    then, off to the ramp for a backward run down the ramp, out to the street and up the stairs returning to our starting point

    Thang:
    using parking lot stipes as our template, and the four corners for core exercise pit stops, we did even more numerous things – hard to believe.

    All had fun

    Count-o-rama

    Rock-A-Chaw Fletch led us out with prayer.

  • Murder Bunny Tunnel – from Russo

    Mid 40s temps means it’s almost cold enough for sleeves…no way can I keep a straight face and say that. It’s never cold enough for sleeves.

    Hammer was ready as YHC arrived and was still putting on his shoes, soon to be joined by Akbar, Bird, and Whacker, making a nifty group of 5 for some splash pad fun.

    Warmup (all 10-20x IC)
    – Sealjacks
    – Toe touches
    – Grass grabbers
    – Self love
    – Hillbillies

    Thang

    11s
    Merkins and groiners as we moseyed the columns

    Over to the stage for 10 IC imperial squat walkers, and then to the bus stop for 20 IC freak nastys and 5×2 IC Bulgarian split squats

    Mosey to the tunnel, where YHC coined the phrase “Russo memorial tunnel run”: mosey down, side shuffle through, back pedal up. It’ll be a thing soon!

    That tunnel run lasted four rounds, followed by two rounds of walk down, murder bunny through, and sprint back up.

    Mosey back, along the way stopping for 10x IC leg raises and gas pumps, as well as 10 jump overs and 10 step ups at the bus stop.

    Back at start, we wrapped up with Mary: LBCs, crunchy frogs, Rosalitas, and wife pleasers.

    COT, Name-o-Rama, Announcements and Prayer closed us out.

    Keep an eye out on Slack for a potential Nightmare reschedule, and we lifter up Akbar’s friend Ned in Jackson.

    Thank you fine gentlemen for reading and joining me this morning. Yes, it selfishly was a lot of running, but the holiday weight I’ve gained is not going to lose itself. Your camaraderie was very much appreciated.

    SYITG

  • The beatdown to Bethlehem – from Enron

    After Tuesday’s (#tuesdaytuff) cardio heavy beatdown, YHC was ready for some slower, heavier movements, or just not ready for any more cardio. It seemed to be the perfect timing for a themed beatdown that had been drawn up the night prior with the help of a much more creative wife. The stage was set as YHC pulled up to a much familiar look of a minivan awaiting the arrival of more PAX. Yankee Joe was ready as usual. As 4 more PAX arrived in the gloom, we had plenty of pre-thang time to discuss the many schisms that have been dividing the Thibodaux PAX for decades, OK, well maybe just the past 6 months. This mumble chatter did not slow down as the warmups began, and YHC decided it would be a good time to test his newly acquired (thanks Goose) pre-cadence call. This did not go over well with about half of the group while the other half took it in stride, hence the building of a divide. We quickly learned, or were directed to, who was the leader of pre-mentioned schisms. The usually ultra-quiet and very reserved in his words, Paradox, has decided to form groups on each side… again. Goose, in all his wisdom, informed us that Cardinal (on IR) also enjoy the great divides of this PAX, but is a “seeker of truth” and is always looking for the “correct” side to be on. Although, JBL, #whoopteam, “starting position, in cadence, ready position move” (or however it goes), #Tuesdaytuff (ok twice is enough); will always be the right side.

    Warmup with waaaay too much chatter in between, to where YHC had no idea what number we were on:

    SSH, AC, Cherry Pickers, Windmills, Grass Grabbers, Self-Love, IW, bumper mosey

    The Thang: Journey to Bethlehem

    After reading an extensive amount of information on many different Christmas topics, a theme was finally coming to light. We tend to read in the Bible the journey to Bethlehem every year but how often is it discussed just how dangerous and difficult that journey had to be. The trip was approximately 90 miles between Nazareth and Bethlehem that would have taken place most likely over 10 days (leaving December 15th to be perfect for the beatdown). A pregnant Mary, and husband Joseph traveled all of this distance, outside, while moving through the Jordan river, through the hills of Jerusalem, and battling animals, potential sickness, and weather the entire time. This is how the following was developed.

    We picked up coupons and moseyed to the beginning of rich mans loop, where approximately 15 light poles are spaced about 40 yards apart.

    YHC instructed the PAX that there would be 3 alternating methods of carrying the coupon between the poles as follows:

    Mary- carry at stomach height, as if pregnant
    Joseph- On the shoulder, as if carrying wineskins filled with water
    Donkey – Rifle carry as if you were the donkey and carrying Mary

    Each light post would have a “hazard” of which Mary and Joseph could have encountered that included an exercise. Most exercises were performed OYO except for a couple. The following were performed at each light pole with the alternating carry methods (Mary, Joseph, Donkey) in between. The slower carry between had plenty of time to discuss just how tuff #tuesdaytuff (last time) was, especially without Paradox.

    Light Pole “obstacles/hazards”:
    Walk through the Jordan River – 10 Bonnie Blairs (the hard way)
    Climb the hills outside Jerusalem – 20 Mountain climbers – in cadence
    Tame your donkey – 10 Jack ass Webbs- this was a burpee but with a donkey kick during the thruster
    Be strong enough to fight off animals #1 – 25 Merkins
    Sleep on your back on the ground – 25 coupon presses
    Lift Mary on the donkey – 30 squats (no coupon)
    Fight off more animals – 30 coupon curls
    Carry the water overhead – 15 OHP
    Outrun the animals – Sprint with coupon
    Move through the jungle/heavily forested Jordan Valley – 15 Jungle Boy Squats
    Wear your big boy pants – 20 Big Boys
    Battle Sickness – 15 Burpees
    Hold the weight of the world on your shoulders – 10 Perfect Merkins
    Give God the glory – 25 Heals to Heaven
    Turned away at the Inn – Run to next light pole (this light pole was out making the reference perfect)
    Have baby Jesus! – 50 LBCs

    Thang 2: Song
    “Jingle Bell Rock” – Hold Al Gore for duration and squat on Jingle
    This made the PAX looks like whack-a-mole moles with how many “jingles” there were and how uncoordinated we can look at times.

    2 minutes of Mary with Freddie Mercury’s and Penguins

    COT and Goose prayed us out. Thanks for the laughs to go along with this one. I hate to admit it but the mumble chatter only added to the fun. As always, enjoyed being in the gloom with these guys.

  • Afternoon Delight! 12-14-2022 – from Almonaster

    12 days of Christmas!

    PAX:

    – Couch
    – Bullseye
    – Almonaster

    Mosey to the warmup spot on the Track.
    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    It’s the 12 days of Christmas! So let’s mosey around the track, listen to some classic Christmas music, and see how Santa spent Christmas.

    Moose and stop at every third running man for a Santa workout. 12 reps each stop!
    Santa Burpees
    LBC’s
    Lunges, 2 is 1
    Christmas tree Merkins
    Santa chopped down a Christmas Tree (modified American Hammer)
    Santa steps and avoids presents (Side to side high knees)
    Santa kicks out of the chimney, (Gabby Pump)
    Santa Kicks (Donkey(reindeer) Kicks)
    Santa jumps
    Santa says, Hello Mrs. Clause!
    Backwards lunges
    Santa Punches the elves (Floyd Mayweathers)
    Santa hangs out with the Penguins!
    Santa’s low slow Merkins
    Santa’s mission impossible Merkin

    Back to the Flag!

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Just, the two of us!! – from Shooter

    Arrived on this cool clear morning at the Scramble to just one PAX.. The ole reliable, never late Waterpik loosening up.. With no Ruckers around YHC knew he would be thrust back into the the official Scramble of running.. So we completed a brief warmup of 15IC SSH, Toe Touches, Self love, Windmills, bridges, and alternating legs over back and leg swings front to back and side to side.
    Moseyed standard route minus to the point which left us with plenty of time at the end for some core and stretching. LBCs, 100s, alternating elbow to knee, hello dollies, wife pleasers, flutter kicks and some static stretches.

    Appreciate the mosey and mumble chatter with you Waterpik…. Good to get back at moseying and until the next Gloom..
    👍🏼👊🏼✌🏼

  • VQ at SCRUM – from CyberCajun

    Well the backblast is only ***2*** days late..

    Fortunately I was not late to my VQ! HawgCycle and I arrived early for some last minute pointers

    Started off with some warmups:

    – Side Straddle Hops x 10,
    – Peter Parkers x10
    – Imperial Walkers x 10
    – Parker Peters x 10
    – Moroccan night club x 15

    **Leg 1**
    Running roughly 1/2 mile, stopping at every other light for

    – Merkins x 3
    – Sit-ups x 6
    – Side Straddle Hops x 9

    **Leg 2**
    Stopping our run at the handy outdoor resistance machines – these things are really neat!
    Rotated counter clockwise every 45 seconds and we completed 2 rotations of various upper body workouts including one triple station with PAX choice of pull-ups, dips, or MORE sit-ups in case Leg 1 was not ab-tastic enough

    **Leg 3**
    Simple Mosey back to the flag, and some cooldowns. Low Slow Squats, Self Love, and some arm circles wrapped up the day

    COT and I prayed us out

    Good Coffe at CC’s

    Only **mild** heckles when I

    1. Accidentally did Parker-Peters when I announced Peter-Parkers
    2. Called out “In Cadence” after I’d just said we’d jog Leg 1 on our own and meet at the machines
    3. Did not tell Frac he had PAX Choice at the triple machine and he did a set of sit-ups