F3 New Orleans

Author: Rudy

  • Squats and Merks, Cardio and Mary – from Russo

    We did indeed reach down into the 60s this morning at Granny’s (67 to be more precise), where a Fantastic Pax of 4 gathered to start their day. Really good mumblechatter today revolving mainly around Cobra Kai, driver’s ed, gambling with quarters, and good Hulu shows about drugs, with a special appearance by the lunge vs. squat debate.

    Warm up (all IC, 10x)
    – Good mornings
    – Cherry pickers
    – Arm circles
    – Toe touches
    – Imperial walkers
    – Self love

    Thang

    40 seconds Tabata – taking turns among Pax choosing between “Squats and Merks” and “Cardio and Mary”, flip a coin to determine which one of the two, then roll dice to determine the actual exercise.

    Choices:
    Squats (Heads) and Merks (Tails)

    2 – Bobby Hurley’s Knerkins
    3 – Jump squats Wide
    4 – Sumo squats. Diamond
    5 – hallelujah squats Split
    6 – Deep squats Side to side
    7- Side to side squats Partner
    8 – Tuck Jump T merkins
    9 – Split squats Merkin (normal)
    10 – Narrow squats. Wild card
    11 – Wild Card Wide
    12 – In and out squats Hand release

    Cardio (Heads) and Mary (Tails)

    2 – High knees Hello Dollies
    3 – Butt kicks Box cutters
    4 – SSHs Rosalitas
    5 – Wild card. Flutter kicks
    6 – Seal jacks. LBCs
    7- Suicides Big boi sit-ups
    8 – Back pedals Wild card
    9 – Karaoke. Leg raises
    10 – Goof balls Gas pumps
    11 – Plank jacks Heels to heaven
    12 – Moroccan night clubs Circle ups

    As promised, there were no burpees and moseying was kept to a minimum (although just barely meeting the “minimum” standard after the suicides).

    COT, Name-o-Rama, announcements, and prayer to close us out.

    Thanks for joining and reading. I’ll work on something even more complicated and with more props for next time.

    SYITG

  • When Love Turns Violent – from Goose

    Five sore PAX and and FNG gathered in the gloom this morning to douse themselves in bug spray and uncover the “great plans” YHC had sneakily advertised the night before. After a warmup of the usual with some added hillbillies, mountain climbers, and requested grass grabbers to work out the soreness, YHC led a mosey to the start of Rich Man’s Loop (phone in hand).

    Thang 1: What’s in a Name?
    Today, Catholics celebrate the feast of the Holy Name of Mary, a chance to rejoice in the ways God showers blessings on those whom He chooses to take part in His saving work on earth. Mostly as a way to get a good many sprints in, YHC had a list of the many titles that have been given to Mary over the centuries, and the PAX had to fill in the blanks correctly or sprint to the next light post. If they got it right, it was only a mosey. YHC knew that Cardinal was on vacation, so the chances of success were low, but the PAX did surprisingly well, even those who didn’t grow up Catholic, so it really didn’t get rough until the last few posts. Yet another example of how imminent pain will jog even the most remote corners of the memory.

    Thang 2: More Enculturation
    In a repeat of last week’s structure, YHC introduced two more songs to the uncultured PAX. The first was another Irish shanty, this time about chemical plant workers, “The Chemical Workers Song,” by Great Big Sea. Plank for the duration, and merkins for every “Go”.
    The second was yet another ridiculous spoof (to follow last week’s “I Wanna Marry the Troops”), this time reaching back to some of the roots of spoof in the 70’s–we went with “Happy Boy” by the Beat Farmers, an absolutely ridiculous song that may have later set the tone for Weird Al’s career. Six-inch hold for the duration with knee tucks on every “Happy Boy”.

    Thang 2: F3 Poker
    While the PAX recovered from the brain numbing song, YHC retrieved the Deck of Death and then dealt 5 cards to each PAX. 2’s and Jokers were wild, which meant Paradox held four Jacks (including two Jokers), so his hand dictated the next 15 minutes or so of exercises. YHC decided to allow each of the Jokers to be something a little out there, so the first was 10 power merkins (partners perpendicular with partner 1’s feet on partner 2’s back). Both completed 10 merkins in unison then flapjacked.
    For the second Joker, YHC pulled out an old favorite, the Tunnel of Love. We were shocked when Paradox said he’d never done it–YHC assumed the FNG and maybe Montana would get a kick of doing it for the first time, but surely Paradox had done it before. But, his lack of experience was proven when, as YHC was recovering after all PAX had passed through the tunnel, he tried to go through again, only to receive a solid knee to the temple, UFC style. The sickening smack silenced the PAX for a brief moment, and then Goats instinctively popped up the concussion tent and asked him what his wife’s middle name was. He didn’t know, but he assured us that he’s a medical professional, he spent 10 years in school, his wife’s a doctor too, and he’s fine. So, on to the second hand.
    Goats blew away the competition with a royal straight, which started us with 25 burpees–a nice touch after the Iron Pax Challenge just a couple of days ago. YHC doesn’t remember much about what followed, just that 6:15 couldn’t get there fast enough. It did get there, though, before we could finish the hand, so all promised to do 25 dips in the car on the way home.

    Name-off (welcome Lil’ Cuz! Heck of a first workout!!), COT, and Goats prayed us out.
    It’s an honor to be part of such an awesome group of men.
    SYITG,
    Goose

  • Rock City Answers The Belle – from Hawgcycle

    Conditions: Clear and 77 degrees. Humidity 87%. Wind 2.3 mph from the WNW.

    Pax: The Bogé, Charmin, Hokie, Rudy, Triple, Boo, HG, Cyber C, and YHC

    I’m using text to speech to write this back blast cents I can’t move my harms. My farms. My alarms. Delete. Backspace. BACKSPACE. Okay. Just start over. Leeland! Come here. How do I turn this off? Never mind. Stop laughing at me. You have milk coming out your nose. Just wipe your face and go to school. New Paragraph.

    Hokie clearly became board during the first 3 quarters of the Saints game, as he texted me regarding the set-up for this week’s IPC. He told me what the challenge was, that setting it up as a star was stupid and then he texted “Are you stupid?” I texted “I’m not stupid.”

    Charmin’s car was there when I pulled up at about 0515. I think he may have slept there. We walked up together with our cinderblocks coming upon a mass of humanity, lying on the sidewalk, shaped like a pretzel. We told The Bogé hello as we stepped over him. One by one pax members came to a cinder block workout without cinder blocks. The requirements for an F3 workout could not be much lower. It’s free, you do have to leave your house and go outside, and about twice per year you need to bring something to the workout. Fortunately our resident boy scout had a couple of PainCakes that he donated to a couple of pax and then walked to the rock pile so that he could do the workout au natural.

    The Thang: Belle Ringer
    Format: AMRAP for 45 minutes

    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center. Scratch that. Set Up: Mark of 25 yards from the goal line and tell people to remember the order of the exercises and don’t get in each other’s way.

    Workout starts with:
    • 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    • 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    • 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    • 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    • 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises

    Each complete trip is 125 reps

    • T-claps to Cyber Cajun for vowing to arrive early today and executing. He was a little late to last week’s IPC. We talked about the importance of getting there early since everyone is going to want to start at 0530. He arrived at least 15 seconds before this one started.
    • Mahatma was a no-show. The rumor was that he was looking for a cinder block that weighed more than 10 pounds. He finally found one, but was unable to lift it into his truck.
    • T-Claps to Rudy for Marshalling enough courage to show up this morning.
    • The variety of coupons used today was impressive. We had three or four actual cinder blocks. We had a couple of PainCakes. There was the natural rock. And Triple Shift brought a bag of laundry that he swears weighs 45 pounds.
    • We helped each other calculate the results since there was some difficult mathematical concepts involved. Hand Grenada proved that Arkansas is at least 49th in education. Bogey came over and let him use his fingers. After staring at my feet for a while, they still couldn’t come up with the correct number. I fixed it for them below. Without further ado here are the results. Remember, you can post these on F3 Greenville’s site if you want to see how ridiculous other people’s numbers are.

    o Charmin – 375
    o Rudy – 375
    o Triple – 373
    o Hokie – 275 + a long mosey with rock to and from the rock pile
    o Boo – 375
    o Cyber – 300
    o HG – 410
    o The Bogé – 395
    o YHC – 430

  • IPC Week 2: Scrum Edition – from Bolt

    Frac: 517
    PVC: 400
    Bolt:420
    Kenna Brah: almost hit Kotter status, glad ur back in the gloom

    Belle Ringer
    Format: AMRAP for 45 minutes
    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

    Workout starts with:
    1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    2. 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    3. 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    4. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    5. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises
    Each complete trip is 125 reps

  • All about the Benj🤑mins!! – from Shooter

    Doubling up the Q sheet to close the Friday A1c, YHC felt compelled to make it ALL about the Benjamins… With Lamar Jackson contract negotiations being the headline of the day in sports and knowing that he will eventually get a BIG 💰 day 4 PAX Moseyed around Covington stopping at various spots along the way..Jose10k having a background in Math was intent on catching on to why YHCs count was always equaling 25… Q broke down a series of SSH, self love, cherry pickers, grass grabbers, windmills, arm circles IC of 12-13 or simply doing 25 total of called exercise.

    Thang

    School board
    25 Plank jacks
    25 Mountain climber’s
    25 Peter Parker
    25 Parker Peter

    Rock pile (Coupon)
    25 Overhead press
    25 Squat thrusters
    25 Curls
    25 Rows

    Front of Justice center
    25 Calf Raises as we ascended the stairs
    25 Bunny hops Up stairs R/R
    25 Right leg Bulgarians
    25 Left leg Bulgarians

    Back of Justice center
    25 Irkins on the benches
    25 Carolina dry docks
    25 Freak Nasties
    25 Derkins

    Returned to the top of the parking garage

    25 LBCs OYO
    25 American Hammers
    25 Flutter kicks
    25 Alternating Nolan Ryans

    Closed with chillcut plank..

    Count, Annouce and COT

    Thanks to BBQ for the prayer’s and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Where are the MAINE-IACS? – from Reluctant Yankee

    17 PAX answered the CALL to be part of the PACK at Wolfpack MTN
    Ran straight to base of WPM
    At WPM – we started with a warm up COP
    SSH, Imp Walker squats, Roaches, Merks x 20

    Immediately up the stairs to the top of the MTN – and we prepped for a
    DIRTY MACDEUCE
    4 exercises times x 12 – quick
    LAP 1:
    Squats – Wide Merks – Flutter – LBT
    Then we ran a loop down the stairs – and then up the other stairwell
    **Modification was to remove a few floors if you need to
    LAP 2:
    Lunges – JLO – Hello Dolly – Rosalita
    Then we ran the stair loop
    LAP 3:
    Back lunge – Shoulder Taps – Peter Parker – Parker Peter
    Then we ran the stair loop
    LAP 4:
    Side Lunge – Oblique Crunch Right – Oblique Crunch Left – Plank Jacks
    Then ran the loop

    As soon as we got to the top – we ran back down to the benches.
    Dips, Left/Right Power ups x 20, 10- Decline Merks on your own

    Back to the FLAG
    Today is 9/9 but I wanted the guys to think about 9/11 and the stairs – every time we run them I think of men who ran towards danger instead of to personal safety. I prayed for us to men of action in all situations.

    Random mumblechatter:
    Where are the MAINE-IACS? Bunch of PAX on a “retreat” at Douilles house in Maine
    Angie’s List had his total workout coffee clatch- dude does not stop talking unless we do 50 burpees in a row
    El Wire was obsessed with Gump looking like the Villain from Kindergarden Cop
    Quincy made it back out to the GLOOM
    Double Dutch kind enough to join us from OUT OF UPTOWN

  • 11 is the Devil’s Favorite Number – from Bolt

    As 5:30 struck and there’s no Bogey, YHC grabbed the opportunity to lead the workout he thought was supposed to b his until checking the Q sheet the night before.

    Warmorama of the usual stuff followed by a mosey to the rock pike where PAX were instructed to grab a rock they could curl and tricep press. Make our way to the parking area for an easy plan with challenging execution, 11s: 8 count full body rock work (squat, curl, overhead press, tricep press then reverse) on one end followed by a 25 yd. bear crawl with burpees at the end and a mosey return. With the lack of mumblechatter and plenty of grunting from Triple, YHC can assume the PAX were treated to a solid beatdown worthy of El Diablo and discovers that 11 is, in fact, the devil’s favorite number. COT

  • Mixed bag! – from Shooter

    With a nice cool front in store, 7 PAX decided to take the Red pill this Gloom and get better in the category of Fitness.. Q had a mixture of levels containing ruckers, runners and joggers to satisfy.. So after a brief warmup of 10IC SSH, Imperial walkers, Windmills, Toe touches, self love and cherry pickers, YHC instructed the RUNNERS in Cowbell, Hammer and Waterpik to journey out the ole path of the Scramble down Messina and through the loop and to the pier (still no progression) back to the AO. Ruckers in JV and Russo set out for 15 mins out and back while Chewy and YHC jogged Messina straight away to the pier and back looping back for the six upon returning. In all the runners completed 3.8 miles while the joggers logged 3.1 and the ruckers somewhere around 2 miles for the gloom. Once back at the AO PAX completed LBCs, hands to heels, wife pleaser’s, flutter kicks and Jane Fonda’s Ic 15IC for all.

    Appreciate you gents for the post, and any Mandevillians out there looking for some extra work checkout Bacchus’ Q at the newly named Splash pad Friday at 0515..
    Anyone further north can join me at the A1c with Jose10k and the Covington crew..

    Appreciate Cowbell for closing in prayer with intentions offered up for the travels of JVs family this weekend and Waterpik’s father in law with his current health..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!