F3 New Orleans

Author: Rudy

  • Scout it Out – from Goose

    YHC knew that in order for this particular beatdown to work, there would have to be more than just a couple of PAX in attendance, and they did not disappoint. Four was the magical number, and after a warmup of the usual, YHC led a mosey to the beginning of Rich Man’s Loop to reveal the rules of the expedition.
    While three PAX stayed put at each street light completing a given exercise AMRAP, a lone scout would sprint to the next light and back to let us know if the coast was clear (thankfully, it always was). Once the path was scouted, all PAX moseyed to the next light, and the next man up scouted while the rest pounded it out. Exercises included (but weren’t limited to: diamond merkins, jump squats, big boys, side lunges, werkins, leg raises, star jumps, gas pumps, burpees, shoulder tap merkins, mountain climbers, and others adding up to about 20 total street lights.
    Upon return, a couple of ten counts were wanted, and then the deck of death was unsheathed and shuffled. Poker was so much fun on Saturday that YHC decided to give it another go. Largest hand wins, and all exercises in that hand are completed. YHC took the first hand with triple two’s, which might sound easy, there are no easy cards in the deck of death. There are some stupid hard ones, though; every time I open the box I say a prayer that the 400m sprint remains untouched.
    Then, it was Deal or No Deal: each PAX pulled a card and could decide if we did that exercise or pulled the next one. If a second was pulled, there was no going back to the first, so it was always a gamble. No 400m sprints were chosen, so all else seemed a merciful gift in comparison (though, monkey humpers plagued us throughout with their sneaky burn).
    COT and updates on the SV500–things are coming together well with some high quality PAX registering from NOLA and the Northshore. T-claps to Paradox for all the work and leadership he’s putting in. Be prepared to play a vital role in the coming days, though–there’s much to be done! And, if you haven’t registered, don’t wait, do it right now.
    Grateful for these fellas for making these mornings so impactful!
    SYITG,
    Goose

  • Part 1 of Super 21! – from Shooter

    Having signed up a few weeks back to Q Granny’s and the upcoming A1c YHC decided to pull out an old one from the Exicon.. Knowing that the allotted 45 mins would not be enough time for even the fiercest of competitors in Cowbell and Steve to finish YHC gave the PAX an opportunity to commit to Friday’s A1c for a to be continued Super 21…

    YHC was quite impressed with the number of men who took the 💊 on this Tuesday Gloom..
    Arriving a little early to the AO some good chatter was already occurring about the recent ISI thrown out by Zoolander.. Much kudos to HIM as he clearly exemplifies amazing leadership in the way he EHs and challenges the PAX..

    With the arrival of more PAX the time work was upon us, so we jumped into a brief warmup of 10IC Grass grabbers, Torso twists, Cherry Pickers, Arm circles forward/reverse and Imperial walkers..
    PAX then moseyed to the Treen education center where the details of the Super 21 were administered..
    Rounds 1-7 8 count body builders, plank jacks and squats.. 21 LBCs Moseyed loop around the center between each round..
    Rounds 8-14 Merkins, Mountain climbers and alternating leg lunges 2/1. 21 Crunchy 🐸..
    Rounds 15-21 to be continued….

    Most PAX ended around the 12th to13th round with Cowbell and Steve getting through the 14th..

    Moseyed back to the flag with closing of Mary.

    Plank position held with alternating left/right arm high followed by 5 each side Nolan Ryan’s, Up/down plank to chill cut and finished 10 Super mans OYO…

    Count, announce, COT

    Thanks to Fletch for the closeout in prayer..

    Lots of activities on the calendar…

    Till the next Gloom 👊🏼👍🏼✌🏼!!!

  • Impromptu Q Class by Kenna Brah! – from Pillsbury – from Kenna Brah

    Warmorama without Q…….

    side-straddle hop
    alternate lunges
    ended with Abe vigoda’s.

    Mosey over to the incline dock and implemented THE WAR EAGLE SPECIAL….

    Elevens:

    10 merkins / Bernie Sanders up / 1 big boy sit-up with legs facing up hill ran down and repeat

    Mosey over to box office where we did count down starting at 10

    Dips, calf raises, baby crunches

    Sprinted back to flag area for count and name aroma

    Work in progress!

  • Feel the Burn – from Akbar

    QIC arrived in the gloom to see JV planting a flag with Jose 10k by his side, already in deep mumblechatter. The plan for today was a no run burn, which made it even harder due to the fact that Akbars family baked in the sun all day yesterday. After a grueling week of hard beatdowns, YHC was ready to take a walk around the Marsh for the workout, maybe even search for Garfield’s group and join them. But there is something down inside all of us that says, let’s get it. So we did – but without running.

    Warm up: SSH, arm circles, self-love, high knees, but kicks, down dog.

    Thang: Tried and true ascending ladder, after each progression a mosey to the playground for 5 pull ups and 5 hanging knee raises

    5 Plank Jacks

    5 Plank Jacks, 10 Alpos

    5 Plank Jacks, 10 Alpos, 15 LBC’s

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30
    Shoulder Thrusts

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses, 45 Block Rows

    5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses, 45 Block Rows

    Time ran out before the 50 Bouncy Squats. Circle up, no Mary, and JV prayed us out.

    Annoucements:
    St. Vincent 500 August 13th in Thibodaux. Around 5 teams from the Northshore already signed up.

    August ISI from Zoolander. Each day – 100 Merkins, 200 Squats, 300 LBC’s, 1 mile run.

    Never Forget 911 5k in Covington, Sept. 11th 8am at the Trailhead. 5k walk, run, stairclimb. HC is around 5 so far. wwwrunsignup.com

    Hammer has the Q Saturday

    Thanks for following my lead, always a pleasure to start my week with you guys.

    SYITG – Akbar

  • Happy birthday ShortBus – RESPECT! – from Hokie

    We were fortunate when Ethanol called several weeks ago to let us know he would be down range and would step up to Q

    As 0450 approached, we were descended upon by a Lakeview car of @Kuch and an FNG, Adam Vondonavich

    Shortly thereafter my eyes I thought were deceiving me as the next car approaching looked like the driver was none other than Tanner!

    As it turns out Tanner, Kuch and our FNG all came to pay respect to the birthday boy, ShortBus, who allegedly consumer golden beverages at Germain delight.

    Warmup
    10 low slow tempo squats
    10 low slow tempo merkins
    Motivator 10-1

    Main event in the cubbies
    Curb craw 11-0
    11 incline merkins
    Bear crawl across to corresponding cubby
    10 Derkins
    Crawl bear back 9 merkins
    And on through down the ladder

    Couple “laps” of the OG race track
    Sprint the straight around the square walk the end 2 laps

    Mosey to parking lot
    5 Yak kicks on the wall to 5 second hold on 5th
    5 more and 10 second hold
    5 more and 15 second hold
    5 more and 20 second hold

    Merkin/dirty hookup webb 1/1-10/10

    Mosey to levee “theater”
    Run up stair by the river, lunge walk across the side walk and back, Bernie down the stairs, with 10 monkey humpers at the bottom . 8..6..4..2..0

    Back to the Beast Flag
    Mary
    Captain Thor
    big boy / American hammers 1/2-10/20

    COT
    Take care of you neighbors but that’s not only just the people on your street.

  • Ethanol burned our shoulders and got in 100 burpees – from Hokie

    Ethanol reached out several weeks ago to let us know he was posting down range and loves to Q

    Warm up at meeting spot
    Windmill x10
    Frankenstein x10

    Main event – mosey to parking lot
    Thunderstruck SSH/burpees
    Indian merkin line

    Mosey to shelter
    Dip/ incline merkin 50/40/30/20/10
    With v ups/iron cross/Freddie Mercury in between each set

    Mosey to parking lot
    Parking lot burpee suicide 1-11

    Mosey to flag
    99 burpees is not 100 so

    1 burpee & COT

    Ethanol closed us out reminding us to be humble

  • The Original Bootcamp – from PVC

    I spread myself thin. Thanks for picking up the slack WarEagle.

    Warmorama without the intended Q. Q showed up with Tire, rope, kettle bell. And plate.

    Thang:
    Passed rope through the tire and pulled from one end of work out pad to next as timer.

    Pax rotated between Big boy sit up with ruck plate, kettle swing, step up and merkins.

    Rinse repeat

    Coolorama

    COT

  • 2 year anniversary of the A1C – from Jose10k

    Nice humid morning, YHC arrived extra early to apply the finishing touches to the 2nd anniversary beatdown of the A1C. I love when the lights of the parking garage turn on at 5:00, it helps turn on my switch to get ready for the beatdown. An unusual truck appeared first, it took awhile to determine who it was…JV showed up for his first A1C. The numbers showed up, and I was very humbled by the support of my brothers.
    Warm-up: ssh, grass grabbers, self love, torso twists, imperial walkers all ic. Then the cupid shuffle: everyone in plank position, the music starts, shoulder taps until the chorus, right steps, left steps, butt kicks, mountain climbers, then back to shoulder taps.
    The thang: Mosey to the side of the parking garage for some dora. Partner one runs a loops while partner two performs the exercise, then switch up. 100 lunges (2 is 1), 200 squats, 300 merkins. After that fun, mosey back up to the top, where we broke up into 3 groups of 4 for some burpee ball. Every time you hit the ball in the air, you drop and do a burpee. The beach ball is allowed to touch the ground only one time. Penalty exercise is 25 squats. Went all the way to 6, then COT. Welcome back Einstein. Shooter prayed us out, BBQ busted out the celebratory brownies, and we huddle up for a quick picture.
    This was the 106th A1C, and I appreciate all those the help create this AO. The ones who helped me create it, the ones who showed up each week to keep it going, the Mandevillians who came out to support this Covington AO, and my brothers who are always there no matter what is going on. When people ask my about F3, I always tell them that the F2 is the most important aspect of F3. The exercises is just the lagniappe. Thank you for letting me lead today, thank you for giving me the courage to step out of my comfort zone, two years ago, to create this AO. Thank you to Moby, BBQ, and Einstein (my Covington Crew) for making it out each week. Thank you my brothers!! SYITG

  • Uncultured Swine – from Goose

    Four uncultured swine joined YHC in the muddy pig pen of Schriever Park for a lesson in classic America. After a warmup of mud straddle hops and other favorites, we moseyed to the mini Thunderdome for our first piece.

    Aaron Copland was an American composer whose famous music has been used in movies and commercials aplenty, but not before they stood on their own as powerful, moving experiences of what makes America great.

    The first would be “Fanfare for the Common Man” during which partners took turns doing step up merkins on the picnic tables (plank, up to bench, merkin, up to top, merkin, down to bench, merkin, down to ground, merkin) and plank jacks. Flapjack after each up-down.

    The second would be “Rodeo” (made famous by the “Beef, it’s what’s for dinner” commercials in the early 90’s), during which partner 1 did Super Marios (box jump onto bench, and then onto table top) and partner 2 did Imperial Walkers. Switch after every rep.

    The third piece was “Appalachian Spring”, which is a tune now used for a number of different hymns and other songs. For the duration, partner 1 did 10 Big Boy Situps and partner 2 did LBC’s while waiting for him to finish, then flapjack.

    After this last Copland piece, YHC led the PAX on a mosey to the tennis courts, Anker speaker and phone still in hand, which caused more than one PAX to boldly claim to know what was coming next. But, we all know what happens when you assume…you get your ass kicked for the duration of the 1812 Overture (about 15 and a half minutes).
    Although the 1812 Overture was written by a Russian for Russian reasons, it’s been commandeered by the US of A for use in Independence Day fireworks displays, Caddyshack, V for Vendetta, and paper towel commercials. We used it for a seemingly unending 4 corners routine.
    Each corner of the tennis court was assigned a different exercise, and reps started at 1 per corner for the first go round and ascended by 1 every other time around. Corner 1: burpees, Corner 2: air presses, Corner 3: squats, Corner 4: heels to heaven. Anker’s quality was vilified as it worked hard to compete with the highway traffic and the feelings of being ganged up on, but in the end, partially due to Enron’s slow mosey, the last note sounded just as we completed the tenth round. T-claps to all the PAX for pushing hard to stay together as a unified group for the whole thing!

    Though shoes were soaked and muddy, the rest of the PAX’s clothes had not yet been dipped in the mire, so YHC saw fit to remedy that with some Mary around the flag. Cardinal protested verbally and physically with some interesting wife pleaser modifications, but all performed these last exercises with courage and strength. And, though we walked away muddy, YHC thought he saw the slightest glint of a new-found depth, of cultured dignity, in the PAX’s faces as we emptied the parking lot.

    Thanks for joining me in the gloom and the mud, fellas, and for putting up with my BS!

    SYITG,
    Goose

  • Flowers by Moby? Never heard of it… – from Paradox

    `YHC got the nod from Coach Goose in the dugout on Wednesday afternoon. Fresh legs were needed from the Q bullpen. Bring in the middle reliever. We all know this pitcher. His fastball, high 60s and fading. His curve, non-existent. Some chin music to establish the zone, sure. But YHCs changeup? Deadly effective and enough to get you to the closer. YHC took a jog to the mound with JBL at my side and a Flower up my sleeve.

    Warmup:

    SSH while Cardinal sauntered up then we got to business with an attempt at 21’s. YHC’s cadence was off from the start, and it cost the PAX 5 burpees. Enron continues to struggle with rhythm-based exercises and salsa classes have been recommended. The warmup dAscended into chaos from here. Justifications for 21s failure were cast out and the knives had to be sharpened before we even hit 5:35a. YHC attempted to restore order with some windmills and grass grabbers and then the mumble chatter returned with a vengeance when Moroccan squats were followed by a sketchy cadenced Motivator. We needed a bumper mosey to right the ship and Yankee Joe ominously predicted only more pain and confusion.

    Warmup song: “Supernatural” by Ben Rector. Burpees on Supernatural and Moroccan squats on the rest of the song. The Pax had settled in now and those Moroccan squats even had a few Shakira shimmies. On to the main event.

    THANG – FLORA with a FLOWER

    Round 1
    P1- 50 Coupon Overhead press in sets of 10 . P2 holding decline plank with legs on coupon.
    Song: “Flower” by Moby- Decline Merkins- Sally Up (up merkin position) Sally Down (decline mission impossible). This set the tone of intensity and these HIMs were locked in for a battle.

    Round 2
    P2- 100 Coupon Swings- sets of 25 swapping with P2 doing incline plank on the coupon
    Song: “Flower” by Moby- Sally Up (coupon squat up), Sally Down (deep squat hold). At this point the odorous rat of repetition was in the air and still PAX effort increased.

    Round 3
    P1- 150 coupon chest presses in in sets of 30 swapping with P2 who held side planks (swap sides on each set)
    Song: “Flower” by Moby- Sally Up/Down- Leg Raises. The OG Moby exercise felt strangely comforting and a calm in the storm before the finisher.

    Round 4
    P1 200 Coupon flutter kicks (1 is 1) in sets of 40 while P2 holds 6 inch coupon leg raise and then swap.
    Song: “Flower” by Moby- Sally Up (coupon OHP) then back to chest on Sally Down. Now the gig was up and the lyrics locked in. Still no quit in these pax.

    By the time round 2 hit Cardinal was adding “I’ve never heard this song” on cue and the effort to push through these was impressive. Strong work.

    COT and Goose prayed us out

    Thanks for letting me lead fellas. Hope you enjoyed the changeup.

    SV burger ticket sales this weekend at St. Thomas. Two week countdown till the cookout and race day. Check out the link on slack or groupMe for more info.

    Sign up your team and let’s get those sponsorships locked down.
    SYITG.

    Paradox