Author: Rudy

  • Which was older first: Metairie or Mandeville? – from Russo

    High 60s and humid again at Granny’s, where a Pax of 6 converged to attempt to answer the age-old question: when does something get to be “old”?

    Warmup (10-20x all IC)
    – Sealjacks
    – Toe touches
    – Cherry pickers
    – Grass grabbers
    – Arm circles
    – Self love

    Thang
    Mosey around Old Mandeville, stopping at the streetlights for one exercise, including:

    Squats (20)
    Freak Nastys (20)
    SMCs (10)
    Imperial squat walkers (10)
    Merkins (20)

    Once we hit the sea wall, it was:

    – Durkins 10
    – Step ups 10 each leg
    – Freak Nastys 20
    – Bulgarian split squats 10 each leg
    – Box jumps 5

    Mosey over to Rips for 8 minutes of alternating 20 rocky balboas (2 is 1) and up/down steps

    Mosey back was much the same, with some backpedaling thrown in for good measure.

    Back home, 3 calf raises on each step of the pilot house and a bear crawl down the length of the columns wrapped up the beatdown.

    COT, Name-o-Rama, announcements, and prayer closed us.

    Announcements included Hammer’s Bible Study tomorrow, HogsBreath’s Navy – Army game watching on Saturday, and Grundy’s Nightmare on Sunday. Slack as always will have more info.

    Thank you fine folks for joining and/or reading. SYITG

  • Y’all do a lot of Squats, huh? – from Waterpik

    A duo down range from North Carolina and an FNG originally from NOLA now living in Kansas brightened the foggy, humid, gloomy streets of Old Mandeville this morning posting at the AO we call the Milestone Marsh.

    Welcome FNG, Wheels Up, to the F3 brotherhood. I hope you post near your home in Kansas or at least when you come to Louisiana to visit.

    Workout:

    Tabata: 15 rounds of different exercises, starting with warmup cadences, such as side straddle hops and Imperial Walkers, graduating to more difficult sets of merkins and burpees.

    Lunge walk to bars for 5 sets of pull-ups with alternating sets of your choice of core exercise.

    Head back to center court for mission impossible hold, 5 count each man, then second set, 3 count each man.

    Head out to street for 4 corners, stopping at each block for Stone Mountains, Peter Parker’s, mountain climbers, crunchy frogs

    Circle up at center court for COT.

    Thanks to Half Back for praying us out.

  • My Poor Decisions are Your Great Workout – from Glitter Balls

    Holiday parties are in full swing (’tis the season) and YHC had Friday and Saturday night engagements.

    It’s great to see friends and loved ones through the holidays and to celebrate with them. What’s not so great is how you feel after you celebrate.

    Tool voluntold me I had the Q this morning but in all honesty, I might have picked it up anyway, it’s good to exorcise the demons after a weekend of fun and frivolity.

    I’ve made it a habit in my life to find out important historical events of certain days or notable births/deaths. Fun fact, December 5 1901 is the day Walt Disney was born. I wonder what we can wring out of that.

    Warmup:

    20x SSH, Arm Circles, IW, Grass Grabbers – now the blood is moving, let’s start.

    Thang:

    5 Block Burpees OYO

    1- Partner Lunge Walks to top of ramp and runs back

    50 Walt Disney Worlds (Wide Merkin into Diamond Merkin)
    100 Block LBC
    150 Calf Raises

    2- Partner Bearcrawls to top of ramp and runs back

    50 Overhead Press
    100 Heavy Freddies
    150 Step Up

    3- Partner Bernie Sanders to gate and runs back
    50 Chest Press
    100 Curls
    150 Squats

    Mary: J-Lo, Penguins, Flutter Kicks (block above head), Big Boy Situps, Reverse Crunches, Box Cutters, Decline Shoulder Taps (probably 1 or 2 I forgot).

    COT.

    I offered up to PAX to keep in mind the holidays are a tough time for many, especially those grieving, lonely or less fortunate. While many of us are blessed with health, family and comfort, many are not and it’s important that we all hold them in our hearts and in our prayers through this time of year.

    SYITG
    -GB

  • Drug Rep Death March – from Wiford Montana

    Drug reps are an interesting bunch but none the less the drug rep themed que was requested so I felt I had to go for it. Full disclosure there are plenty of drug reps that need to tone it down as are with any profession (doctors included)
    The “usual” Montana warm up with all over the show cadence and timing. Still working on it but we also threw in some seal jacks with a splash of yankee joe sarcasm centered around my lexicon knowledge or lack of it.
    The bumper mosey was welcomed and then we had returned.
    The drug rep death March was here:
    1st round walk thru together so you compare it to your office jobs, friendly faces, water cooler convos, but after that you were on your own! Alone, just you and your hybrid setting out to clinic who probably doesn’t want to see you to talk about things they don’t want to hear. But this my friends is where the magic begins, you go anyway and hope each and every other drug rep believes that garbage and drives on, blows the horn and hits the gym. Today though men we MARCH!!!!!
    The start 10 BBS
    Station 1 : 10 merkins with bear crawl to next station
    Station 2: we’re not worthys, murder bunnies to next station
    Station 3: 10 curls/ overheads lung to final spot and then 10 lbs
    Highlight was the coffee runs called out at random to get the doctors coffee (run to bumper and do 10 jungle boys) T clap to Dox on sending Yankee back a second time cause he got the order wrong, you had one job joe. Also hilarious was cardinal noticing the typical drug rep/ doctor small talk making the patient wait lol . After the first run thru We repeated the track backwards until 6:09

    6 minutes of pot luck Mary:
    Dox called dolphin hops which turned out to be a crowd pleaser!

    Well done gentlemen and actually o do love my job and the awesome healthcare heros I get to meet everyday, but it is fun too laugh about it once and a while

    #the stage, #goose,#paradox,#yankeejoe, #lilCuz, #fencepost, #cardnal, #montana #2ndque

  • Introducing the New Sweetheart – from Fracsac

    YHC pulled up to the Renaissance AO 4 minutes early and found Wapner to be the lonely Pax, but now we were 2! The flag was planted, a disclaimer given, and face the bacon for the warmup. 2 more pax filtered in during the warmup.

    With 4 of us, YHC grabbed the 60 lb sandbag known as Sweetness plus a new toy….a 53 lb sand kettlebell! Partner up for Dora 1..2..3.

    100 burpees
    200 Big Boi Sit-ups
    300 Squats

    Partner 2 grabs one of the ladies and goes one quarter way around NOMA and back.
    During this evolution Pax #5 showed up and got in on the action.

    Stations:
    Burpees x10 (timer)
    Sandbag Cleans with Sweetness (AMRAP)
    Jump rope (AMRAP)
    Kettlebell swings (AMRAP)
    Step ups (AMRAP)

    Sunday Mornings with 3 minutes to go!

    CoT

    Great start to the week!

    SYITG

  • Wherefore Art Thou, Macgyver? – from Rudy

    5:29:30 – 9 PAX in the gloom start to realize that our designated Q – who so so boldly announced his Q intentions to the world (or at least to slack) – was going to no-show. YHC looked around and saw Mahatma getting ready to claim the Q. As YHC has experienced the Mahatma Q, I spoke up and grabbed it just in the nick of time. I think I heard Mayhem whispering “Whew…”

    BTW – Welcome back to the fold, Babyface! Great to see you in the gloom!!

    With the disclaimer given, the PAX were off to the rock pile. Quick warmup with some SSH, IW and such. Gives YHC a few moments to formulate a plan – lets grab a rock and head to the football field.

    Midway to the football field, YHC called an audible and stopped by the playground. 5 stations of Pull Ups, Merkins, Squat Thrusts, Burpees and LBCs. 2 rounds through, while TripleShift showed up just in the nick of time (i.e., 15 mins late).

    Next up – off to the field. Start with a Dirty MacDeuce. We were short 1 rock, so whoever was rock-less for an exercise would just do burpees while everyone else exercised.

    Round 1: Shoulder Press (mahatma drew the short straw). Then lunges and LBTs. 1 Lap.
    Round 2: Curls (Triple got it), Slow Squats (Hand Gernada was burpeeing), Flutter Kicks. 1 more Lap

    Mahatma had now had enough and demanded that a REAL Q step up. So Mahatma took over. All Day Baby! Everyone lift rocks overhead. We’re 1 short, though??? No big deal – 1 PAX to the middle for 5 burpees, then pass off a rock. Can the PAX keep the rocks overhead while we get through all 50 burpees? All PAX but 1 (“Rudy”) made it.

    Line up for a Merkin Lineup. shoulder-to-shoulder, Lotsa merkins, side crawling, hand slapping fun.

    Creative stuff, Mahatma!

    Return the rocks, some last Mary and back on our horses to get to the flag.

    COT, Announcements and Prayers. Thanks to all for giving us the chance to lead!

  • 1/2 (Revised) Iron Pax Challenge – from Triple Shift

    With a last minute notice from Mahatma that he couldn’t Q this morning due to a family vehicle mechanical problem, I called an audible and took the reigns.

    WARMUP
    Head to the rock pile then to the field. The instructions were to grab a heavy rock but not everyone listened to my instructions (nothing new). Oh well, we circled up with some SSH x 20 IC, Low Slow Squat x 10, Tempo Merkins x 15, Forward Arm Circles x 10 IC, Reverse Arm Circles x 10 IC, Pretzel Arms x 10 IC, and finally, 10 Burpees IC.

    THE THANG
    Due to the high humidity, the field was soaking wet, so I headed to the large oak tree on the other side of the track by the playground to do our thing. I’ve wanted to do this workout for some time and it is one I will always remember since (I believe) that was the first workout of the inaugural Iron Pax Challenge in 2017. The original workout is 50 squats, 40 Big Boy Sit-ups, 30 Merkins, 20 Bonnie Blairs (2 is 1) and 10 Burpees than run 400 meters x 4 for time. I vaguely remember that pax members in the nation were posting sub 20 minute times and I had to throw the BS flag on that!
    Back to the workout. With the rock, we did 50 squats, 40 flutter kicks (2 is 1), 30 bench press, 20 Bonnie Blairs (sans rock of course), and 10 Blockees x 2. There was a great deal of chirping at the Warmup but quieted down pretty quick except when we did flutter kicks and bench presses with the abundance acorns on the ground.

    COT
    Countoff, Namerama and closed with prayers for friends and loved ones dealing with significant diseases. Reminded the pax to be alert and observant for other men’s emotional and spiritual health this time of year. Let’s be providers of hope, encouragement and joy this Christmas season

  • STARjacks and STRIPES at the A1C – from Einstein

    A cool 41 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, it would make a can of Febreze blush.

    Warmup:
    all 20xIC: ToeTouch, SideStraddleHops, ShoulderRolls, ButtKicks, Swimmers, HighKneees, NeckRolls, Scissors(BBQ excels at this), WindMills, One Minute of RockyBalboas

    Then off to the ramp for a serpentine run down the ramp, followed by a serpentine backpeddle up the ramp, more or less in an Indian Run fashion.
    And for the record, I’m lobbying to have the “Indian Run” renamed to “First Citizen Run.”

    Thang: using parking lot stipes as our template, and the four corners for core exercise pit stops:

    Round One: Lunge Walk forward two parking spaces and Lunge Walk backward one parking space – traversing the whole uppper deck
    at the corners; iron crosses, hello-dollies, rosalittas, front-to-back leg swings

    Round Two: StarJack Jump at ever-other parking stipe, increasing the jump count by one every-other stripe; (first stripe 1 jump, next stripe 2 jumps,
    next stripe 3 jumps…) – traversing the whole uppper deck
    at the corners; across-the-body leg swings, merkins, shoulder tap merkins, crawl bear

    Count-o-rama

    Always good to hear the banter and mumble chatter at F3 – just like a bunch of brothers, which we are.

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

  • The Pride is Back – from Mama’s Pride

    We started off the morning with some SSH, Grass Grabbers, Windmills, Mountain Climbers, and Arm Circles. Once we finished a nice, cold mosey to the base of the mountain, the Pax took part in some good ole ab exercises: LBCs and American Hammer.
    As a shock to some of our visitors from other New Orleans area AOs, the Pax then did some Washington Football Team Bear Crawls up the mountain before moseying to the top for alternating sets of 45 seconds of wall sits and Derkins before heading down the other side of the mountain.
    The Pax took in some Dora of 100 Merkins, 200 Squats, and 300 Freddy Mercurys (or ies, idk), with partners running back up the Mountain. After the Dora, the Pax started heading back over the mountain by doing some ladder exercises, which are the Q’s favorites. For the ladder we added a new exercise at each stop to the prior exercise. The exercises were made up of 10 Merkins, 10 Derkins, 15 dips, and 15 BBSU.
    The Pax was complaining that we had run out of time for some ultimate football, so we closed out the workout with a few minutes of that. Of course, the Pax then complained that their feet were wet from ultimate football.
    We closed out with the COT.