F3 New Orleans

Author: Rudy

  • Fun and Frac at the Foundry – from Fracsac

    8 Pax posted to the Foundry knowing what was coming, and they still showed! A brief disclaimer followed by a mosey to the track.
    Warmup was mostly normal stuff, including MNC where dancing was highly encouraged.
    There were no SSH for good reason. They came with 1st COP:
    Shock and Awe with SSH x 5 per round, 10 burpees descending downward. Since we never do 1 burpee, it was 10 at the bottom of the round for 64 total. Cap it off with 6 more to get to 70.
    Partner up with Catch Me if U Can on the Track. Pax 1 starts running backwards while Pax 2 does 3 burpees and then sprints to catch Pax 1. Complete 4 rounds for 12 more burpees.
    Set cones in a circle in the field and split up for two teams of 4 pax. We played a game of keep away with the football where 5 complete passes gets a point, two hand touch style. Fun times!
    Finish off burpees to get to 100.

    Mosey back to flag for COT

    NMM

    -100 burpees sort of sucks, while 100 burpees with a fun game rocks!
    -We get up early to be challenged, and we want to have fun. Adult male recess is something you won’t find at a gym. Keep challenging each other, support one another, and fun! Laughing and burpees? It’s a thing!

    Thanks for allowing me to be part of F3, and know that you are all loved.

    SYITG!

  • Trilogy completed – from Shooter

    YHC signed up for 5 AOs two weeks ago and today concluded the trilogy of his thoughts.. With the Marsh and the A1c both experiencing the 2 min drill the Gipper was all that remained.. YHC was rewarded by 2 other PAX in Akbar and Moby getting a second dose and newcomers Barely legal, BBQ and Cowbell were able to get a sample of a simple 2 min interval workout that can prove to be effective..

    Simple warmup of 15IC Cherry Pickers, Moracans, Self Love, Grass grabbers, SSH and Butt kicks with a Mosey around the block..

    Work consisted of Jump rope, plate swings, squat thrusters (block), chest press (block), curls (block) and eight count body builders (block).. In between intervals ran down the the ole railway and around the trolly..

    YHC prayed out the PAX with prayer intentions for BBQs mother Jan with her upcoming procedure and prayers of safety for the journey of Cowbell to Boulder CO and fellow PAX Grover for his trip to AR..

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Coupon Love – from Goose

    YHC was too lazy to unload the coupons from the truck after yesterday, so we used them again this morning. A lot.
    PAX: Paradox, Paradiddle, Elmer’s, Tighty Whitey, and Goose

    Warmup: SSH, WM, AC, IW, SL, all while staring at the ominous pile of blocks on top of the hill.

    Thang 1: Hazy 8’s
    Partnered up at the bottom of the hill for three rounds of the following:

    -Round 1: Partner 1 did 8-count body builders until Partner 2 rifled carried his block up the hill, did 12 overhead presses, and carried it back down. Flapjack.

    -Round 2: Partner 1 did figure 8’s (swing coupon around and through the legs in a figure 8, switching hands; like with a basketball, but it’s heavy concrete with sharp corners–many jokes about clearance), while Partner 2 ran to the cross at the top of the other hill and completed 10 genuflections before running back. Flapjack.

    -Round 3: Partner 1 did Dr. W’s (8-count ab exercise–look it up), while Partner 2 did Block and Bear (bear crawl while dragging the block between the legs/arms every few steps) up the hill and ran down. Flapjack.

    Thang 2: Indian Running with a Rifle

    PAX lined up for an Indian Run, but the man in front kept a block overhead in rifle carry position until the last man in line did 5 merkins and caught up to relieve him. It was great. We’ll definitely revisit that one.

    Thang 3: Bridge of Coupon Hate, Tunnel of Coupon Love

    -Round 1: PAX on their backs, shoulder to shoulder, handed all five blocks over, conveyor belt style, back and forth a few times.

    -Round 2: PAX got shoulder to shoulder in plank position and pulled the coupons through the tunnel with one hand, and then back through with the other. Rinse and Repeat three times.

    We filled the last 5 minutes with Colt 45’s, Bolt 45’s (15 curls/goblet squats respectively from mid to high, 15 low to mid, and 15 low to high) and some Mary: gas pumps, LBC’s, wife pleasers, Australian sweat angels, and Scuba Steve’s.

    COT with lots of details on the upcoming St. Vincent 500 (Aug. 12-13 at The Stage) and lots of sizable prayer intentions. Tighty prayed us out.
    It was an awesome experience breaking these guys into some new coupon work and grinding them out together. Thanks for joining, fellas!

    See You in the Gloom,
    Goose

  • Good Morning……Burpees – from Fracsac

    It’s been a long time since YHC visited the 610 Stomp. Good morning burpees needed to make an appearance during Frac Week, and the Stomp was just the place to make it happen. Rules are simple, stay as a group and say Good Morning to everyone we see. A Good Morning reply is 5 burpees, no reply is 10 burpees and harassing a pedestrian is 15 burpees. YHC was the only one that came close to harassing a paddle boarder, that’s not technically a pedestrian.
    3.5 miles and 100 burpees later we met up for the COT.

    Fun times!!

    NMM

    Come on out to the Foundry for the final appearance from BayWatch before he moves.

    RevSox was especially fond of the Burpees, even more so than Bongo.
    Hawgcycle is even going to have Breadsticks print some shirts commemorating this iconic event.

    Frac Week continues…..

    SYITG 

  • Speed Check – from Mahatma

    On a Sat afternoon at the GCC with Disclaimer and his family we were discussing various workouts and speed. A member named Billy overheard our conversation and interjected some comments upon which we attempted and immediate EH to F3. That lead to the up coming Walley Sprint where upon YHC checked and saw the date unfilled…..Disclaimer committed to attend and show he still had the speed! Well neither of those happened!!
    Standard 1 mile jog – warm up
    Approx 100 yards of extended leg stretching:
    Walking toys soldiers
    Alternating side lunges
    Alternating High step open leg wings
    Thrusting skips

    Warm up sprints
    Recovery Walk back with a minimum of 1:30 recovery
    3 – 50 yard
    25-50%
    50-75%
    75-100%

    3 – 100 yard
    25% to 50 then 50% thru 100
    50% then 75%
    75% then 100%

    1 – 150 yard
    75% thru 100 then 100% thru 150

    Full recovery

    All out – 2 minute recovery between
    2 50
    2 100
    1 150

    Solid work! Thanks to @pia gow for keeping this important AO going as it does impact your overall fitness.

    COT

  • Surprise I’m the Q – from Kenna Brah

    After recovering form the shock of sudden Q syndrome, we mosy’d to the Blue playground for warmups

    Arm circle circuit
    Sloooow Vigodas
    Twists
    Imperial Walkers

    Magic impromptu Dora variation
    Set 2 teams of 4 A,B,C,D 3 Rounds, each PAX does each station 3x
    Team 1
    Pax A 20 BB Situps as counter
    Pax B Traverses balance Beam
    Pax C Static hold on parallel bars
    Pax D Australian Pullups

    Team 2
    Pax A 20 KBS as counter
    Pax B Coupon OHP
    Pax C Coupon Rows
    Pax D Coupon Curls

    Next Set each PAX does each station 3x
    Team 1
    Pax A 5 Each leg explosive step ups as counter
    Pax B Agility drill over balance Beam
    Pax C Assisted bunny hops between parallel bars
    Pax D Watch you balls over the “fence”

    Team 2
    Pax A 20 Coupon Sumo DL as Counter
    Pax B Coupon Split Squats
    Pax C Coupon Side Lunge
    Pax D Coupon Front Squat

    COT!

  • Frac Rocks the City – from Fracsac

    Frac week continued with a stop at the AO known as Rock City, The Rock City, The Real Rock City. The theory that Slaughter proposed would once again be put to the test.
    Warmup started with the typical stuff, including 31 SSH and of course MNC where dancing was highly encouraged.
    Mosey to the rock pile.
    Circle up for a little modified shock and awe.
    SSH IC x 5 followed by 10 burpees OYO
    SSH IC x 5 and 9 burpees OYO
    Stop at SSH IC x 5 and 3 burpees OYO
    That gets us to 52.
    Partner up and grab a rock, a big Rock, a Real Big Rock! Heisenberg took this quite literal!
    Partner 1 Carrie’s the rock ahead while partner 2 does 5 squats and 2 Merkins then sprints up to swap. Out about 250 yards and back.
    Throw the rocks back and mosey to the field.
    EMOM x 5 with burpees. 10 for first 3 minutes and 11 for last 2 minutes. That’s another 52!
    Last we played a little variation of ultimate football followed by some Mary with Catalina Wine Mixers x 10.

    COT

    NMM

    The pax proved again that Slaughter was wrong. These men were not soft in the 1st F, they were strong in the 2nd F and they exploded with the 3rd F!
    Thanks for joining me today as YHC celebrates his latest journey around the Sun!

    SYITG

  • Surprise! It’s a Cinder Block! – from Goose

    YHC arrived later than a Q should, and Cardinal and Roughneck were just starting to compose a lament to top the one I wrote last Monday after being jilted at The Stage. So, YHC hurriedly threw open the tailgate and said, “Grab a coupon,” missing the blank look on Roughneck’s face that would have reminded me that he’s never attended a coupon beatdown before. I usually deliver a pitch acknowledging the awkwardness of running, squatting, gripping, adjusting, etc. with a cinder block, and raving about the benefits of all that it entails (both interior and exterior), but in my haste, the pitch wasn’t given, and Roughneck was left trying to figure out the “right way” to do it all. YHC gave some pointers as far as using your legs, saving your back, etc., but the vision for just raw “gettin’ it done” and the benefits of muscle confusion and getting strong in ways you wouldn’t in the gym was left unsaid until the very end. But, again, Roughneck stepped up and powered it out with the help of the ever relatable, always willing Cardinal.

    Warmup of the usual with a mosey to the bumper and back.

    Thang 1: 11’s
    One end was the stop sign closest to the bumper, and the other end was the next light post. Curls at one end and goblet squats at the other; rifle carry there, and random coupon carry back between the two.

    Thang 2: Keep it Movin’!
    Round 1–While Partner 1 did continuous sets of 5 tricep presses, 5 block situps, and 5 block swings (kettlebell style), Partner(s) 2 executed the ol’ block and bear (bear crawl while dragging the block forward from between the legs every couple of steps) to the benches and back.
    Round 2–Partner 1 did the same continuous aforementioned exercises, but Partner(s) 2 traversed the field and back using Murder Bunnies as the mode of transportation.

    Short Mary filled the remaining two minutes with leg raises, and hello dollies.

    COT w/discussion about the relationship between F3 and cinder blocks, and about the awesome growth in popularity of the Tuesday beatdowns in Houma. YHC prayed us out with gratitude for awesome weather and awesome brotherhood.

    Till next gloom,
    Goose

  • Frac Week Kicks Off – from Fracsac

    YHC arrived at the Renaissance and planted the shovel flag early in order to welcome the Pax that dared show to the kick off of Frac Week. Surge, Heisenberg, Vagabond, BayWatch, Tool, MacGyver and YHC were ready to roll at 0630. The disclaimer included the standard modify as needed, but no “Whiskey-Dicking!”

    Face the bacon for standard warmup which included some arm circles and MNC where dancing was highly encouraged!

    Mosey to the field for a little EMOM with 10 burpees x 5 minutes. The pax easily completed this task, questioning YHCs stopping at 5 minutes!

    Mosey to the hill near the LCM for some gravity derkins and Big boi sit-ups. Then circle up for some bear crawl and Catalina Wine mixers x 10.

    Mosey back toward NOMA with Good Morning Burpees fun. YHC found a young lady walking and veered in that direction. BayWatch yelled good morning from about 50 yards away, which did not earn a return good morning. Said lady seemed to pick up her pace in the opposite direction. 10 burpees for the pax!
    Mosey to NOMA where more good mornings were called out. Total at this point was 80 burpees.
    Set up some cones in the field for a few minutes of ultimate football with burpees . It was 3 on 4, with YHC, Vagabond and Surge thumping the other team. It’s YHCs week, so slight bending of the rules are allowed….

    Back of NOMA for 5 x Sunday mornings.

    Good morning Burpees again on the way back to the flag!

    Roughly 100 burpees complete on top of the other awesome stuff.

    COT

    NMM

    – If you listen to the F3 COT podcast, you heard our Nations Nant’an (Slaughter) questioning if the Pax were getting soft on the 1st F. Frac Week will determine if that is true. The HIMs at the Renaissance proved him wrong! Solid work from these Pax!
    – What is “Whiskey-Dicking” you ask? From the F3 Lexicon it is the Tentative execution of a task. In other words, not completing the burpees because you don’t want to. Are you modifying or are you Whiskey-Dicking??
    – Thanks to the 6 Pax that joined to kick off Frac Week!

    SYITG!

  • Murph training with a twist – from Baywatch

    With my time in Nola winding down, it was nice to Q my last workout at Okwata. It’s been a pleasure to serve as the site AO the past few years. This morning proved to be quite pleasant with a nice breeze from the lake. After the pleasantries, we moseyed over to the waterfront for a warmup.

    SSH x 20
    Imperial Walkers x 20
    Grassgrabbers x 10
    Arm circles f/b x 10

    We’ve been doing Murph trading lately at Okwata, which we continued. But first…bear crawls! We lined up at a light pole and bear crawled to 9 consecutive poles stopping at each to do ascending burpees (1 at pole 1, 2 at pole 2, etc). That’s what I call a nice warmup for Murph training.

    Then it was off to the House of Pain. With tunes turned on and the timer set (1:30 per round), we did 15 rounds of 5 pull ups, 10 merkins, and 15 squats.

    Back to the flag for COT. As always, thanks for the push gents.