F3 New Orleans

Author: Rudy

  • Wally Sprint/Ruck – from Hokie

    9 Pax enjoyed the morning

    4 enjoyed the track led by PaiGow and 5 walked aimlessly through the neighborhood at a variety of speeds

    Strollers: Belloq
    Boo Boo
    Hokie
    Klinger
    McGyver

    Runners: Mambi
    PaiGow
    PVC
    Two Yutes

  • Like Cakes, Pillsbury Rises—Finally! – from Bolt

    YHC received a Sunday evening text from Pillsbury asking where I was posting in the gloom and a quick review of the Scrum showed a Q-less AO so I quickly signed up and let Pillsbury know. After texting a few PAX I knew were asking about our wayward brother of the gloom, I figured it would b a 2+ PAX beatdown and off to sleep I went. Pulling in just behind the man on the verge of being a Kotter, he admitted it’s been since before Labor Day that he posted—a stretch of time far easier to extend than to break, T-claps Pillsbury! Boo Boo came in hot and we commenced (predictably) with warmorama: RDE and a mosey to the squishy pad for the Thang:
    3 stations, rotating clockwise after 1 min. AMRAP/15 secs of rest for two circuits.
    Round 1:
    Step ups, tricep dips, Australian rows>rinse/repeat
    Round 2:
    Squats, incline merkins, LBCs>rinse/repeat
    Round 3:
    Reverse lunges, decline merkins, American Hammers>rinse/repeat
    Round 4:
    Side lunges, merkins, big Boi sit ups >rinse/repeat

    Based upon the grunting, huffing, gasping, and lack of mumblechatter I’d say each PAX pushed themselves to their personal limit which was YHC’s goal for an almost-Kotter’s return to the gloom, which was punctuated by an acknowledgement from Pillsbury that F3 NOLA really means it when we say, “No man left behind!” as he received several PAX’s outreach over the weeks of his absence—way to lead KennaBrah, PVC, etc.

  • Support Group for JBL – from Goose

    Still on a high from the convergence (and the van ride to and from the convergence) and the promise of a Kilo appearance, a record 8 PAX converged upon The Stage, mostly to console Paradox after what should not be mentioned (again) on record. But, I’ll go ahead and mention it anyway–JBL, in his opportunity of a lifetime performance, came up short. Really short. Thankfully, Coyote was there to make it all worth it and save the Thibodaux PAX’s convergence Q from total disaster, but JBL will never be the same.

    Warmup: the usual plus the pre-burpee mountain climbers, and the feel of 8 men in the circle at The Stage was awesome. YHC allowed some gloves to fall from his pocket instigating questions since there were no coupons in sight. (There was already some suspicion of a potential setup with some deep, devious plan devised by Anker to slowly and methodically break down the competition from within.)

    After the warmup, YHC suggested that all should retrieve gloves from their vehicles, and all were able to do so…blue and white ones…all of them. Burpees in the street was on the menu, and YHC knew that this particular street is a cheese shredder for human flesh.

    The Thang (Part 1) was a mosey around Rich Man’s Loop with 5 burpees EMOM for 10 minutes. Minutes seemed shorter than normal, but all kept up well enough, and 50 burpees were in the books.

    Part 2 consisted of three songs from the F3 Burpeepalooza list created a couple of years back for Make America Burpee Again, and these songs were chosen because they hadn’t yet been used much this year, and because their total burpees added up to 50.

    First: Red Solo Cup–overhead claps for the duration and burpees for every “Cup” and “Up” (total of 25)
    Second: This is Who I Am by Third Day–LBC’s for the duration and burpees for every “This is who I Am” (total of 12)
    Third: Get Back Up Again by Toby Keith (dedicated to JBL)–high knee skips (or “Running Man” skips if you’re Lil’ Cuz, or just trip over yourself if you’re Enron or Montana) for the duration, and burpees for every “Get Back Up Again” (total of 13)

    Part 3 was a 7 of Diamonds/4 Corners–add an exercise at every corner
    1. 7 merkins
    2. 7 merkins, 14 Bonnie Blairs
    3. The above plus 21 Big Boy Situps
    4. The above plus 28 Monkey Humpers
    The legs were done by the second corner, but all powered through with minimal grumbling.

    Part 4: Speed and Agility
    1. Sprint to the sidewalk and Nur back
    2. Carioca there and back (Also known as “Staring into One Another’s Eyes While Dancing”)
    3. Side shuffle there and back
    4. Bunny Hop there and mosey back (YHC was impressed by the effort on this one)

    Mary (IC): Freddy Merc x 31, Leg Raises x 15

    COT and Paradox prayed us out. Thanks for making it 8 STRONG this morning! It was awesome to have Kilo back and to offer prayers and camaraderie for his first day at the new job! And only six more days of burpees!
    SYITG,
    Goose

  • The Day After Convergence – from King Kong

    7 Pax attended to Sweaty Bells on this beautiful morning… clear sky with crescent moon very visible in the mid 60’s. Shame on you if you slept in after our huge breakfast at the Convergence. I need to work off those delicious biscuits and donuts.

    We started off with the following warm-up exercises: self love, windmills, hill billies, imperial walkers, SSHs, grass grabbers, then a slow mosey lap to the stop sign a back.

    We carried our bells to the field in front of the zoo. I set up 3 cones (one is the baseline, one in the middle, and the third is the other baseline) Every time we reached to the middle cone in one direction, we did 10 curls. On the way back, we did 10 triceps extensions at the middle cone). We did the following with the bells:

    1.) Goblet Squats x 15 IC at one baseline (suitcase carry in between)
    Prisoner get ups x 7 IC on the other baseline

    2.) Rows x 10 IC on each side (suitcase carry in between)
    Overhead presses x 10 IC

    3.) Chest Presses x 15 IC (suitcase carry in between)
    Hand on the bell merkins x 10 IC each side

    4.) Kettle Bell Swings x 20 OYO (overhead carry in between)
    American Hammers x 15 IC

    5.) Alternate Lunges x 20 IC (suitcase carry in between)
    Manmakers x 10 OYO

    We carried our bells back to the front of the zoo by the statue. Partnered up and did Dora 1, 2, 3:

    100 Step-ups with the bells
    200 alternate bell touches
    300 LBCs

    While one Pax doing the exercise, the other Pax ran to the stop sign and back. Flap jack until Dora is finished.

    COT – We prayed for Willie’s cousins both battling cancer. We also prayed for safe journey for both Stork and Dinghy as they set to sail off to the Caribbeans. Finally we prayed for Sphinxter as he’s preparing to have a shoulder surgery. Hope for a quick recovery and successful surgery. I am always grateful to have the physical and mental strength to do this on a regular basis. Never take it for granted.

    We had 2 additional Pax who joined us for Coffeeteria at Panola Cafe: Gabby and Sphinxter.

    SYITG!

    King Kong

  • Last Week’s Renny Redux (Renaissance 2022-10-23) – from Catfish

    Conditions – 65 F with a Cool Breeze (nice, just like last week!)

    The Thang

    Started facing the bacon with:

    Abe Vigodas x 10 (in cadence)
    Grass Grabbers x 10 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)
    8-Count Bodybuilders x 20 (in cadence)
    Peter Parkers x 20 (in cadence)
    Shoulder Taps x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Moved over to fountain to continue the Chad 1000 prep started by Hokie in past weeks. PAX did a 5-minute routine that included the following:

    • Bulgarians (left leg) – 1 minute
    • Bulgarians (right leg) – 1 minute
    • Power-ups (left leg) – 1 minute
    • Power ups (right leg) – 1 minute
    • Step-ups (alternating) – 1 minute

    Rested the legs with Dips (in cadence x 20) and derkins (in cadence x 20). Ran a lap around NOMA, stopping at the stairs for calf raises (in cadence x 30).

    Rinse and repeat with the same 5-minute routine already mentioned. Rested legs this time with, LBTs (in cadence x 20) and flutter kicks (in cadence x 20). Ran a lap around NOMA, stopping at the stairs for calf raises (in cadence x 30).

    Rinse and repeat w/ 5-minute routine again. Headed to back of museum for 4.5 minutes of Sunday Mornings (1 Sunday Morning = 10 overhead claps in people’s chair, 5 donkey kicks, and 1 balls-to-wall press).

    Back to flag for COT.

  • Heatwave at the Goldmine – from Charmin

    So YHC received a call from his AC guy who YHc lightly EH’ed when he last came over saying he would be coming out to post in the gloom at the Goldmine (he didn’t use those terms exactly, but the reader will indulge)

    After knowing that Rev Socks is back on the IR list (IR standing for Injured Rev) from last week and that Kenna Brah had to soak his bunions, I had a feeling this would be a two man workout.

    Walking out into the gloom this morning, YHC’s suspicions were confirmed.

    So when 5:30 came YHC started with the standard disclaimer and began explaining how to count in cadence and all the names. We started with 10 Side Straddle Hops, followed by 10 forward arm circles, 10 reverse arm circles, 10 T Claps and 10 Moroccan Night Clubs, which the FNG really got into.

    The Thang:

    We moseyed out to the workout pad in the back doing a two count lunge at each light and three squats at each bench with only a few gassers along the way. Once we reached the workout pad we worked our way through half the workout equipment with the other person doing Big Boi Sit-ups.

    Realizing the time we headed back to the start by finishing the lap with three squats at each light and a two count lunge at each bench.

    Reaching the “shovel flag” we ended with a brief name-o-rama and naming of the FNG. Since he is an AC repair man, YHC figured that Heatwave would be an appropriate F3 name for him

  • The Future’s So Bright: I gotta wear shades – from Jose10k

    3 Brave souls braved the cool morning air to gather at the top of the parking garage. Moby and myself were engaged in mild conversation when loud music came blaring up the ramp. It was none other than BBQ, rocking an old classic. Fifty thou a year’ll buy a lot of beer
    Things are going great, and they’re only getting better
    I’m doing alright, getting good grades
    The future’s so bright, I gotta wear shades
    I gotta wear shades.
    The beatdown was simple: Tabata: Round Robin Style. 45 seconds of an exercise of that person choice, 15 seconds break.
    COT, Moby prayed us out. Short, sweet, and to the point gentlemen

  • Burpeepalooza – from Bolt

    An empty Q sheet required the site AO to take charge and ensure the PAX got their promised burpee count on this brisk Friday. Disclaimer given and mosey to the field for warmorama, Rapper’s Delight edition. The concept would be simple: musically driven burpees with various exercises between the chorus followed by various modes of movement. The execution, however, was severely hindered by War Eagle incessantly working only his jaw and Bogey—well, being Bogey. Despite the PAX’s best efforts, my iWatch said the beatdown was satisfactory and SOME of us completed 137 burpees.
    Mosey to flag and circle up for “cool down” which according to SOME people was NOT: Al Gore long enough for Bogey to bitch about it followed by one minute of dying cockroaches and finish with a plank for less than a minute because War Eagle “claimed” time was up.
    Proud to b part of this group and appreciate you men!
    “Roxanne” by The Police–“Roxanne”/Imperial Walkers
    Bear crawl 10 yards
    “Red Solo Cup” by Toby Keith–“Cup” and “Up”/Alternating Reverse Lunge
    Crab walk 10 yards
    “This is Who I Am” by Third Day–“This is who I am”/Bunny Hops
    “Black Betty” by Ram Jam–every “Black Betty”/Toy Soldiers
    Bunny hop yards
    “Peaches” by The Presidents of the USA–“Peaches”/Squats
    Broad jump 10 yards
    Flower” by Moby–burpees on every “Down”/SSH