F3 New Orleans

Author: Rudy

  • I Will Survive – from Paradox

    9 PAX met up at the airport of Peltier park to depart on an Alaskan moose hunt. Things started off safe enough with some casual warmup by the ball field: SSH, IW, WM, AC, cherry pickers, grass grabbers, high knees, butt kicks.
    We boarded our small engine plane and headed for the monkey bars. After a short layover to pick up Tighty Whitey (the red truck signals we are exactly 5 minutes into a beatdown) we settled in a for a nap with dreams of moose steaks dancing in our heads. That’s when all hell broke loose…

    THANG 1 STAMINA
    Your pilot had a massive MI and you have crash landed in a ravine in the middle of northern Canada. You find your friend hanging on a limb over the ravine and you must run back to the plane for supplies.
    Round1 : Partner 1 dead hang on monkey bars, Partner 2 sprint to thunder dome, 5 merkins, sprint back Flapjack
    (*Considering these dead hangs step 1/600 on our murph training journey)
    Once out of the ravine you come face to face with a pacific northwest rattlesnake and must wait while your partner runs through the jungle to get a machete.
    Round2: Partner 1 hold plank, Partner 2 10 jump squats traverse monkey bars, 10 jump squats
    Flapjack
    Your adrenaline is now torched so you stop by a stream for a sip of water andddd…..immediate dysentery. Your partner must go in search for the largest and softest leaf he can find. (shout out to Oregon Trail)
    Round 3: Partner 1 hold Al Gore, Partner 2 run to thunder dome for 10 freak nasties run back.
    Flapjack

    THANG 2 SPEED
    After recovering from dysentery you bump into a hive of Killer Bs (Canadian bees are different, its science)
    Canadian Killer B’s equal 5 Burpees, 5 BBSU, 5 Bonnie Blairs (2 is 1)
    During the duration of the song “I will survive” Gloria Gaynor

    All of this Killer bee commotion caught the attention of a grizzly bear and now the chase is on.
    Cones in Triangle formation at the Chimney
    Sprint to chimney, Nur to next cone. Bear Crawl back while Partner does R1 hillbilles, R2 MNC, R3 LBCs
    Several PAX wanted it known for the record that they would just take their chances with the bear instead of sprinting.

    Thang 3 STRENGTH
    You have successfully evaded the bear but your partner twisted his ankle and you need to get to the chopper evac zone.
    10 cones 10 yards apart
    Partner drag to cone. 5 power merkins, swap partner drag

    Care package Drop
    Another few miles and we’ll be home free.
    Indian Run, Last man drops off for 5 BBSU (care package) then catch up to front

    CHOPPER EVAC FINISHER
    While waiting on the chopper you and your partner decided to try out ice fishing and your partner fell in the lake. You have 5 minutes till the chopper arrives but you have to keep his heart rate up….

    Destinys Child- Survivor- SSH with Burpees on the word survivor. Finished very strong with the last 30 seconds of holding plank and merkins on the word survivor.

    Took the rescue chopper back to the Flag for some Mary: dolphin hops, BBSU, LBCS, penguins, Aus sweat angels, scuba steve. ALL IC X15-20

    Announcements: Continued preparations for our fundraiser the St. Vincent 500.
    Mudgear pre order coming soon.

    COT and Wet Tap prayed us out.

    I loved every minute of creating this one fellas. The effort for the JBL sponsored Survivor finisher was phenomenal. Congratulations! You all passed the Paradox survival camp and made it home to your families.

    Thanks for the opportunity to create and lead
    Till the next gloom
    Paradox

  • Frac in the Mist – from Fracsac

    Frac week came to close with a final Q at Misty Mountain. After a late night for many from the Barathon we had 4 HIMs show up for a solid beat down, 2 of which participated in said Barathon.
    After a brief disclaimer, Almonaster advised us to head to a Misty Favorite, the steps of a library on the Tulane Campus. Stop for a warmup in the grassy area en route for regular warmup stuff, finishing with 10 x 8 count Body builders.
    At the steps, incline ascending merkins up the 11 steps for 66 Merkins.
    Next were 11s with Big Boi Sit-ups at the bottom and Burpees at the top, bunny hopping up the steps each time. A little Mary at the request of Almonaster on the steps, then mosey back to grassy area for Jack Webb’s. Finish off with another round of Mary and mosey back to the flag for the COT.

    This was YHCs second appearance at Misty Mountain and his first Q.
    YHC had planned to head to regular mountain, very happy that Almonaster offered some veteran advice.
    Great 2nd F following the beat down at the Park.
    Thanks for posting with me and for allowing me to Q all week across the region! Love my F3 Brothers!

    SYITG

  • Frac Style Football at WPM – from Fracsac

    Frac week continued with a Q by YHC at WPM. 18 strong set out following a disclaimer. Circle up for some warmup stuff in the Rosy Palm Court. Count off in 1s and 2s. Then mosey to the Mountain for a two column Peoples run. Once up top, knocked out 3 x 10 Burpees EMOM, then back down the mountain where we set up cones and played keep away with the football where 5 complete passes was a point, two hand touch style.
    Mosey back to flag for COT.

    It was great to make it uptown to see some brothers YHC hasn’t seen in a while!

    SYITG

  • Can Do card workout again! – from BBQ

    Another beautiful morning at the AIC. Warm ups were the usual mix but focused on the upper body. Specifically shoulders in support for our recovering sling brothers, Einstein and Turbo. The deck of cards with the Can Do logo came out again. Each suit represented an exercise and each card dictated the reps 2-14. Hearts were hand release merkins. Diamonds were bouncy squats. Spades were gas pumps. Clubs were LBC’s. Hammer, Fletch and Frank the Tank led the cadence on their respective suit. Thanks for their help. Each of the 2 jokers had the PAX go across the parking lot doing Starjacks or lunges. These are favorites from our missing sling brothers. Nameorama. Hammer strongly prayed us out.

  • Saban Can’t Help Himself – from Mama’s Pride

    The night before this glorious morning, Saban decided it was appropriate to call out the Q for not being as active while he recovered from an injury. While I knew Saban simply missed me, there had to be consequences.

    We started off with a simple enough warm up of some SSH, grass grabbers, imperial walkers, arm circles, and self love. We moseyed to the base of the mountain for 25 push-ups, 25 squats, and 50 LBCs. Then the fun began. The group bear crawled up the mountain, indian run style, for two rotations. Again? It was Saban’s fault.

    At the top of the mountain we did 25 dips, 25 derkins, and 25 (2×1) Bonnie Blairs before moseying down the mountain for some Dora.

    The Dora included oh presses, curls, and flutter kicks, but had to be cut short to make it bad in time. On the way back, another one of my admirer’s, Kuch, caught up with us from his run to join us for the COT. Notably, no one gave Kuch any grief for his recovery despite not affording me the same sympathy. I guess it’s my youthful vigor and good looks.

  • 35s and 5/19s – Birthday Beatdown – from Enron

    YHC rolled up to the stage only to be greeted with 35th Birthday wishes from Percleator, Cardinal, and Paradox. I instructed them that we would need to unload not only bricks, but hoping that Goose would arrive soon, coupons as well. As Goose arrived, dangerously close to 5:30, the work began. YHC instructed the PAX that todays beatdown would be inspired by his newly acquired age, 35, or birthdate 05/19/87.

    PAX: Enron, Cardinal, Goose, Paradox, Perclator

    Warmup: the usual plus a couple with a mosey to the bumper then to the stop sign afterwards – SSH, WM, AC, Cherry Pickers, Grass Grabbers, IW

    Thang 1 and only 1: Grab bag 35s or 5/19/87s
    YHC picked up the “birthday” gift bag after quickly informing the PAX that he took some ridicule from his wife for using a Christmas decorated bag in the Birthday Beatdown. Appealing to Cardinals love of chance games, the following exercises were placed on strips of paper and placed in the bag. PAX took turns pulling the “gifts”, reading aloud, and then the group performing that gift. Most of the exercises were done on your own rep timing. This took the entire rest of the beatdown.
    35 Merkins
    5 Burpees 19 Squats 87 Night Clubs
    35 Yard Bear Crawl
    35 Yard Sprint
    35 Yard Crab Walk
    35 Yard Mosey
    35 Second Break
    35 Second Break
    35 Brick Shoulder Tap
    35 Dying Brick Roaches
    35 Coupon Curls
    35 Bonnie Blairs
    35 Squat Jumps
    5 Squat Jumps & 19 Coupon Curls 87 Self Love
    35 SSH
    35 Brick Butterflies
    35 Floyd Mayweathers with Bricks
    35 Big Boy Situps
    5 Blockies 19 Freak Nastys
    35 Coupon Presses
    35 Imperial Walkers
    35 Grass Grabbers
    5 Merkins 19 Freddie Mercuries 2=1
    35 Burpees
    35 Yard Coupon Carry
    35 Brick Moroccan Night Clubs
    5 Box Jumps 19 Incline Merkins
    5 Step Ups 2=1 19 Box Jumps
    35 Skull Crushers
    35 Curls
    35 Butt Kicks
    35 High Knees
    35 Wind Mills
    5 – 8 Ct Body Builders 19 Big Boy Situps
    35 Monkey Humpers
    35 Yard Mosey
    5 Squat Jumps – 19 Overhead Presses
    35 Wife Pleasers
    35 second Plank
    35 Second Al Gore
    35 Apolo Ohno’s 1=1
    35 Penguins 2=1
    35 LBCs
    35 Leg Raises
    35 Flutter Kicks =1
    Dealers Choice
    Dealers Choice
    Dealers Choice
    Dealers Choice

    COT and Goose prayed us out. It was a great experience getting to celebrate with these guys today. Thanks for the birthday wishes.

    Till next time in the Gloom,

    Enron

  • The Triumphant Return to Okwata – from Fracsac

    6 Pax at Okwata, disclaimer followed by mosey around the fountain and circle up in the grass for normal warmup.
    Mosey to the fountain for Double shots with Jack Webb at the Barre.

    Mosey to the levee top for Peoples disperse Run. Each pax got 2 turns to call an exercise where pax went down levee for 5 x exercise then gathered back up top.

    Mosey to House of Pain and partner up for stations.

    1 – Merkins x 20 and plank
    2 – pull-ups x 5 and then hang
    3 – bear crawl up levee x 5 burpees (timer)
    Rinse and repeat x 3

    Return to flag for Mary

    COT

    NMM

    -Frac week continued with the Pax stepping up to the challenge.
    -There was a nice breeze at 0525, then gone at 0530…..
    -Welcome back Surge! Okwata missed you!!

    Thanks for posting with me.

    SYITG

  • Afternoon Delight – 5-18-2022 – from Almonaster

    School’s Almost Out!

    PAX:

    – Blowout
    – FCOJ
    – Almonaster

    Mosey to the warmup spot on the Track.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Labyrinth:
    Dips – 10 IC
    Burpees – 10 OYO
    Incline Merkins – 10 IC
    Burpees – 10 OYO
    Decline Merkins – 10 OYO
    Burpees – 10 OYO

    Mosey to the Statue:

    Stop by Oak Alley for 20 LBC’S, OYO.

    Squats – 15 IC

    Take a lap.

    Right Leg Lunge – 15 IC

    Take a lap

    Left leg Lunge – 15 IC

    Take a lap.

    Mary:

    LBC’s – 20 IC
    Flutter Kicks – 20 IC
    Take a lap
    LBT’s – 20 IC
    Hello Dolly’s – 20 IC
    Take a lap
    Douille’s (Russian Twists) – 20 IC
    Burpees – 5 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • May the 4th be with You – from Boo-Boo

    YHC was finally able to get a Q spot for El Diablo around Rudy, Hokie, and Fast Tax who are locked in a race to be the first to add their name to the miniature bat Hawg received 10 years ago for being one of three attendees at a Zephyrs game.

    YHC lead the PAX on a short mosey to the field for a warmup consisting of ordinary warmup exercises. I added in MNCs since Frac was in attendance. Since there wasn’t 100% dance compliance, a 10 burpee penalty was imposed.

    As YHC was ready to move into the meat of the beatdown, he was met with significant resistance for not including Imperial Walkers in the warmup since it was May the 4th. Being a man of the people, YHC obliged to stop the bellyaching of the sci-fi sect of the group.

    With smiles on their merry faces, YHC led the group to the track for BLIMPS as a mode of transportation to the rock pile bc a mosey just wouldn’t be sufficient. The typically quiet and non-judgmental Rudy pointed out that YHC substituted plank jacks with another exercise. The poor guy forgot that modification is acceptable in the F3 world, and we were still able to spell BLIMPS correctly.

    Upon arrival at the rock pile there was the typical banter regarding rock size. PAX were instructed to figure it out as it is not YHC’s place to judge another man’s rock!

    Off to the 50 yard line for 10 Rounds of Tyson, which consisted of all exercises in cadence. At some point Macgyver showed up late and rockless. Initially he was instructed to rifle carry the “bat” until instructed otherwise, but Triple Shift quickly seized the opportunity to shed his oversized rock by switching with Macgyver. Other PAX, namely Rudy, also took advantage of the opportunity to share/shed his rock with the lad.

    While that was fun, all good things must come to an end. PAX returned their rocks to the rock pile and gather for some Mary in the vicinity of the rock depot.

    Mosey to the flag exactly on time! COT, prayer, OUT!

    It’s always an honor to lead HIM! Thank you for the opportunity.

  • An Impromptu Morning – from Fast Tax

    El Diablo 5/18/2022

    As YHC was getting ready to head to El Diablo this fine morning, it dawned on me that I was supposed to Q. Only two PAX were present as I rolled up to the meeting area, and I remember thinking “good, only 2 witnesses to YHC’s lack of planning.” Nevertheless, that was not meant to be as Hawg walked up as we were moseying to the rock pile and Rudy rolled in (4 minutes late mind you) followed by 3 others. Time to get the creative juices flowing with some impromptu creativity…

    Warmups consisted of SSH, grass grabbers, Nancy Kerrigan’s, Arm Circles, Crab Merkins, and of course, Hairy Rockettes, preceded by two penalty burpees incurred by Boo-Boo.
    After selecting medium rocks, we headed to the shelter for the first thing YHC could think of, Stations of the Chest.

    As there were 8 of us, each picnic table was a station (some had two) with an assigned exercise: Tricep Extensions, Overhead Press, Curls, Rows, Bench Press, Absolutions, Merkins, and Burpees. Initially YHC set the reps at 15, but after some input from Bolt, the Burpee station was the timer. Rotate and repeat until all stations were visited. It was apparent that, as Bolt basked in the compliments on his form, Rudy was feeling a little left out.

    As the exercise wrapped up, YHC had a flash of inspiration for the second event…let’s play chase. We set our rocks down and headed to the hill as I hastily put the concept together. The slope of the hill was the boundary (could not venture on flat ground) with one PAX being “it” and chasing the rest. Whoever was caught had to do 5 burpees, everyone else had to do 3 burpees. Though the concept could use a few beneficial tweaks, it seemed to work fairly well. After several cycles it was time to move on to the next PAX guinea pig event, which Bolt adroitly named 45 Degrees of Self-loathing.

    Holding a 45 degree angle with feet on the wall, PAX perform 4 count shoulder taps IC with a push up at the end.

    The final event was a series of exercises in the chair position holding our rocks with backs against the wall. After each 15 rep exercise (curls, overhead, etc.), we passed our rock to the PAX on the left, with YHC making changes (tweaks) as we went along, rotating cadence caller and direction of rock shifting.

    After dropping off our rocks, we paused for some unordinary stretches (swan dive and manatee) and headed back to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria.

    YHC would like to express his appreciation of the PAX willingness to be guinea pigs for his new creative exercises and their impromptu nature!

    Thanks for the fellowship! SYITG
    Bolt, BooBoo, Fast Tax, Hawg Cycle, Hokie, Mambi, Pike Al, Rudy