F3 New Orleans

Author: Rudy

  • Stack Attack – from Hawgcycle

    Conditions: 57 degrees, Humidity 98%, Wind 2.2 mph form ENE

    It’s been a while since I have been the Q. I dusted off a favorite Pandemic Exercise, the Stack. There is more recovery built in than most F3 workouts. The idea for the recovery is based off the chapters about Maximum Sustained Power in the book Primal Endurance that Turbo Tax recommended to me years ago. The idea is to basically get a weight that is hard to lift, wear yourself out lifting it, then recover so that you can give it your all again.

    The Thang:

    Warm up – SSH x 20; Grass Grabbers x 10; Imperial Walkers x 15; Merkins x 10; Squats x 10; Peter Parkers x 15; Abe Vigodas x 10

    The Stack:
    • Hell Raisers x 5
    • Hell Raisers x 5; Shoulder Press x 10
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20
    • 2 min Recovery – Tree Pose
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25
    • 2 min Recovery – Planks and Bridge
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25; Chest Press x 30
    • Stretching

    There was a 20-30 second recovery between each exercise in addition to the 2-minute recovery between sets starting after the 4th.

    Back to the flag to join up with The Boge, who had requested a private KnOT session with Scantron.

  • OG Christmas – from Goose

    Though YHC enjoys the feelings produced by Christmas songs this time of year, nothing really compares to what a good Christmas carol does to you. Oh, yes–they’re two different things. Just do a Spotify search, and you’ll find your playlists provide two different experiences. As it turns out, Christmas has been around a lot longer than today’s version of Old St. Nick (only really popularized in his current form by Coca-Cola less than 100 years ago). But, sadly, most people haven’t experienced the deeper depths of the season, which can only be accessed via the old school Christmas carols, the English-language ones that have been around for centuries and can still be heard in the background of movies, commercials, and tasteful stores. You grew up with them, they’ve been around forever, but maybe you’ve never noticed them, or they’ve been drowned out by modern day noise like Bing Crosby, the Beach Boys, and color television. So, this morning, YHC decided to provide a little cultural healing via beautiful, age-old carols and burpees.

    We started with a warmup of the usuals with an eventually solid group of 8 PAX rounding out the circle where the blocks waited ominously.

    This was followed by a long-winded explanation of the above with instructions that a carol would play for about three minutes, during which we’d do 7 reps each of 3 exercises over and over while the PAX tried to guess the title of the carol. If they guessed it, no penalty, but if they didn’t, all would do 10 burpees. It went like this:

    * In the Bleak Midwinter:
    * AMRAP: 7 merkins, 7 squats, 7 BBSU
    -Valve: “Is this English?”

    * Holly and the Ivy:
    * Manmakers, curls, rows
    -Popeye: “Come ye Merry Gentlemen?”

    * Wassail Song:
    * Toe tappers, Appolo ono, WWI sit-ups
    -The only one the PAX got, despite having the three song title magicians (AB, Popeye, Suckle), and a Tana, in the mix; only got it because it says “Wassail” a bunch.

    * Lo, How a Rose E’er Blooming:
    * goblet squats, tricep press, WWIII situps
    -Valve: “I’m pretty sure this is the other one again.”
    -Popeye: “Joy to the Merry Gentlemen?”

    * Wexford Carol:
    * Werkins, lunges, Freddys
    -Tana: “This is Sara McLachlan, isn’t it.”

    * The Boar’s Head:
    * OHP, coupon swings, pull-throughs
    -White Meat: “Lucky Charms Christmas?”
    -Popeye: “Deck the Halls with Merry Gentlemen?”

    * Coventry Carol
    * Staggered merkins, block pooper squats, Afflecks
    -AB: “Yorkshire Carol? London Carol? Burmingham Carol? Shakespeare Carol?
    Stratford upon Avon Carol? Mr. Bean Carol?”

    * Gabriel’s Message:
    * SSH, 8-count bb, Bonnie Blairs
    -Popeye: “Renaissance Fest ye Merry Gentlemen?”

    Truth be told, YHC just wanted an excuse to listen to those songs, and those three-minute, three-exercises routines punctuated by burpees are a great way to get the heart rate cranking and the muscles burning without having to leave your spot.

    So, for homework, find a version you like of each of these (and the other awesome carols you might find on Spotify, like “Bring a Torch, Jeannette Isabella,” “In Dulci Jubilo”, “Once in Royal David’s City”, “Sussex Carol”, or “Ding Dong Merrily on High”) and put them during a long car ride with the fam. Unless, of course, you just want to keep letting Bieber tell you what he got for his girlfriend.

    SYITG,
    Goose

  • Skinny Legs and All – from Sandbar

    YHC needs the regular leg day, in my lifelong pursuit of a buckeightyfive.
    Quick Disclaimer followed by a slow mosey up to the clubhouse, around the parking lot, over to the bandstand to scare the ducks, and then up and over the stand. Many pax modified the up and over.

    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the benches in the shelter. Then we did several sets, each followed by a mosey through the parking lot.
    1st Set
    -10 Left Leg Shrimp Squat OYO
    -10 Right Leg Shrimp Squat OYO
    -10 Sissy Squats OYO
    -10 Goblet squats IC with butt to bench.
    Run down to the parking circle and then run backwards.

    2nd Set
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -20 Jump squats OYO
    -15 calf raises, each leg IC
    Run to the clubhouse, run backwards through the lot and back to the shelter.

    3rd Super Set
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    -10 RL back lunges
    -10 LL back lunges
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    4th Set
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    20 monkey humpers OYO
    Then pair up for reverse flutter kicks on the bench. One pax swims with the legs extended off the bench and the other PAX does 50 LBCs. flapjack.
    10 quad hip extensions left and right leg IC.
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    5th Set
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups, Adding a hop to the top of each IC exercise. Then Angie’s List took us out with LBCs

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions. My sons (13 and 15) enjoy participating in F3 from time to time and I thank God for all of the pax that set such a fine examples for my sons of how to be a man in the world – for their families, in various careers, and as leaders in their communities.

  • Ruck around the block – from Akbar

    Me and the 10k this gloom. YHC thought Whacker had the Q but was a week off. Since Jose had a ruck on, I grabbed mine and we rucked down Lamarque to the Lakefront, to Girard – stopping at Rips for 5 calf raises on the stairs, back to Livingston.

    4 corners on the court: Merkins, Freak Nasty, Squats, Shoulder Taps

    Count, name, done.

    SYITG! Akbar

  • Light poles can bring the pain too – from Thighs

    This week, we were pleased to have a warm front that rolled in.
    We started the beat down with a warmup run and then:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Squats

    Then we mosey-ed to the light poles.
    We started the workout with an AMRAP workout of 40 secs on and 20 secs off.
    Between 2 light poles, we did 2 Burpees at the first light pole. Running to the 2nd light pole, we did 5 Smurf Jacks, then run back to the first light pole.
    We did 5 minutes of AMRAP.

    Then we did a Gauntlet with each light pole representing a station:
    Station 1: 3x Burpees
    Station 2: 15x Merkins
    Station 3: 30x Mountain Climbers
    Station 4: 45x Squats

    Then we did a quick round of Rochamburpee.
    We did 5 rounds and one PAX lost the entire time. 😉

    After that set, we ran back to the start and did a set of ab workouts.

    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • Beautiful morning for a run – from Jose10k

    7 showed up on a gorgeous morning to run the streets of Covington to celebrate Barely Legals birthday!

  • December Flickerball Challenge – from TruCoat

    A robust group assembled Saturday morning for some friendly strife on the Northshore Flickerball Field and a bit of personal challenge. The group began the work-out by competing in an abbreviated IronPAX 2022 Challenge, CARE BEAR SQUARED. Each competitor completed several iterations of a 100-yard course, with sets of 25 air squats, merkins, big boy sit-ups, and burpees interspersed by different forms of the bear crawl. Most hit the intended mark of 250 reps or 2.5 total iterations in the 20 minutes allotted.

    With the warm-up complete, we turned to the main event, Youth versus Beauty (Seniors) in a 25-minute game of flickerball. As expected, the Seniors built momentum early and took the lead as Zoolander whizzed one into the narrow goal. The game remained 1 to nil despite constant attacks by the Seniors, with the Youth’s star defended, Dukes of Hazzard, devoting his body multiple times to the ensure a solid defense! Dukes’ dedication sparked several inspired runs by the Youth, capped off three times by the unstoppable Brexit. With the score flipped in the Youths favor and time winding down, the Seniors launched multiple attacks to no avail. The game ended dramatically with a ball in the Lake drifting towards New Orleans. Bushwacker, aka WaterBoy-Aquaman, bravely entered the ice-cold, gator infested waters to retrieve the ball and commit to a re-match against the Youth one day. Prayer and coffee followed.

  • Got a Fever and only Prescriptions is more keetlebells – from Mr Rodgers

    At 6.20 a.m. when in route to the mothership, I took a quick glance at who was to q. It was empty, so I decided to step up. In concert with our weekly topic of got to have more cowbells, we replaced the cowbell with a fevered prescription for more kettlebells. Triple Shift stated, I have kettlebells in my van. I said, bring them on, and the pax took off. We were in route to the baby foundry and decided to stop off and get in a circle and do a 15-minute EMOM with nothing but kettlebells. Not knowing what left to do, Triple Shift was itching to throw in his take on the kettlebells. Since he brought the kettlebells, I passed the torch to Triple, who led the next three exercises. Anxious to take back reins , Kennebra stepped in, grabbed a couple of exercises, and Bogie was quick to take it away. All in all, it was a great workout on the fly with nine pax at the mothership. Happy to lead these men, but I need to be better at sticking with my conviction and not with the consensus of relinquishing control.

  • Legs & Core & Triskaidekaphobia at The A1c – from Einstein

    Cool this morning at the A1C ~ 40 degrees.

    WARMUP: all IC13x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops), hi jack hi jills,
    shoulder rolls, butt kicks, high knees, monkey humpers, etc.

    THANG 1: set of 13s on the upper ramp; reverse lunges at the bottom, merkins at the top: with choice of running between the top and bottom; forwards, backwards,
    side shuffle, karaoke

    THANG 2: on the parking lot strips with core at the four corners; side to side lunges every other stripe, big boy sit-ups,
    freak nasties, freddie mercury(s),

    T-Claps to Jose-10k, who performed all wearing 25 lb ruck vest.

    Fletch prayed us out with intentions for Moby’s friend Steve.

  • Long and Whining Road – from Honeysuckle

    The PAX arrived to a sub-40 degree, dew-covered Lion’s Den. They were beaming like an Eagle Sunrise with the confidence that YHC would keep their shoes clean and grassless. Valve was waiting behind Aldi until post-SSH’s. Chatter was at an 11.

    Waramarama: SSH, Imperial Walkers, Slow High Knees, Slow Butt Kicks, Arm Circles, Cherry Pickers, Windmills, Willie Mays Hayes

    The Thang:

    The demise of the Free Solo franchise has left an emptiness in the PAX the size of a time dilator. So YHC took it upon himself to reprise a Beatledown (thanks Prof Dox) following September’s AB-bey Road. Today would be a trip through the Let it Be album, and the discerning ears of today’s PAX would surely recognize it as the “Let it Be (Naked)” re-release, with a lot of the musical embellishments and chatter removed. Unfortunately, YHC would have a much tougher time removing chatter today.

    Get Back: PAX run around the civic center, and on the “Get Back” choruses, switch to nur.
    YHC advised the PAX to stay on the sidewalk, which further lulled them into a sense of dryness.

    Dig a Pony: Grab coupons, WWIII situps during verses, and 15 standard presses during the chorus. This was done on the sidewalk. Some pax saw moving diamonds in the sky (not sure about lucy).

    For you Blue: Head to the steps. 25 Johnny Dangers (calf raises), finish running up the steps, across to the other steps, head down and back around. “So we don’t just go back and forth? We have to run through the cold wet grass?” Yes.

    The Long and Winding Road: This is where it became full horror movie. Bear crawl snake was done in the grass. The pain felt in our hands was only eased by their eventual numbness. However, YHC was impressed at the speed that the bear crawl snake progressed.

    Two of Us: PAX paired up, did 10 partner derkins, partner drag to the other sidewalk, 10 more partner derkins (roles flipped), partner drag back. Valve and YHC wisely partnered up.

    I’ve got a feeling: Hillbilly walkers during song, and Bobby Hurley on every “oh yeah” and “oh no”. Only YHC had any idea of what was going on at this point, with the only consolation being that “don’t let me down” was coming up.

    One after 909: 9’s instead of 11’s. J-los on one side, wife pleasers on the other. No one completed these before the song was over, but we got sort of close.

    Don’t let me down: Rifle hold the coupon during the “don’t let me down” parts. Thrusters during each verse of the other parts. This was a chatter killer. One day, YHC may look back at this beatdown and decide that “Don’t Let Me Down” was the only decent thing we were able to pull out of this whole cold dewy mess.

    At this point there were 3 more songs to go (of a 35 minute album) but 3 minutes left, so we skipped to Let it Be and did Mary to wrap it up.

    COT: announcements, intentions, AB prayed us out

    Always a pleasure working out with this group. Lots of moving parts and jumping from one song to another definitely added confusion but at least it made the time go by more slowly. Maybe we’ll see another Beatledown in the future. Until then, may your life be filled with Cold Dewy Fields Forever.