F3 New Orleans

Author: Rudy

  • Who’s got the Q? – from Mobydick

    I arrived, prepared with the deck of death, rocking to a 10 minute version of Prince’s “little red corvette”. I didn’t know that Moby picked up the Q, so after a bit of back and forth, we decided to do a round robin 4 corners. 5-10-15-20 reps at each corner. Burpees, knuckle pushups, freak nastys, leg raises, calf raises, lunge walk the entire parking garage, basically a burpee at each parking stripe, core exercises galore. And after 45 minutes, an epic beatdown was finished. Moby prayed us out, Shout Out to Speedy and all the other Covington High Lions graduating tonight. Y’all remember, Kick Ball tomorrow.

  • Qsource Ruck – from Fracsac

    A Qsource ruck was held where men experienced the 1st F, embraced the 2nd F, and shared the 3rd F. There were some runners that ran. Be on the lookout for next week Qsource!

  • The Dawn of Darth Kilo – from Kilo

    As YHC was prepping for his VQ the night before, an all-out manhunt was conducted in search of Lifejacket. The search spanned far and wide from the deserts of Tatooine, to the seas of Kimino, and finishing in the dreaded lava rivers of Mustafar. The treacherous search bore no fruit. YHC concluded the search with the solemn realization that Lifejacket had vanished like a cowardly sidekick when it came time for its dual against the legendary duo, Anker and JBL. YHC made his concessions and altered his plans as necessary.

    YHC pulled up at The Peltch to 6 eager, yet cautious, PAX. They had no idea what was required to properly prepare in advance for Star Wars Day, May the Fourth, but YHC had arrived to show them the way with both a red and a blue lightsaber in hand.

    Warmup: X-Wings (SSH), Darth Mauls (WM), General Grievous (AC), IW, Anakin’s Mom (Self-Love)

    Thang 1:
    Imperial March (High Knee Mosey) to the Thunderdome. Right from the start, this proved to be much more difficult than YHC expected. Worried for what was to come, Paradox made a suggestion to Mos Eisley (Normal Mosey) when it came time to depart the Thunderdome. The merciful YHC took note, but would remember the Imperial March for later use.

    Star Wars Trivia: 15 questions, each with their own exercise. A correct answer decreased that exercise by half.
    • 40 X-Wings
    • 30 Mountain Climbers (2 is 1)
    • 20 Merkins
    • 30 Freak Nastys
    • 30 Jar Jars (flutter kicks)
    • 20 Burpees
    • 30 – second mid plank
    • 40 squats
    • 20 BBS
    • 20 leg raises
    • 60 – second wall sit
    • 30 X-Wings
    • 20 Merkins
    • 30 Freak nastys
    • 30 LBCs
    YHC was generally pleased with the level of Star Wars knowledge held by the PAX, but was thoroughly impressed by Cardinal’s ability to summon the knowledge and wisdom of the Jedi Order when threatened with Burpees.

    Thang 2:
    Mos Eisley (Mosey) to the chimney.

    AT-AT Race (Bear Crawl Race): PAX AT-AT raced back and fourth multiple times between lightsaber markings (about 30 yards apart). This yielded much suffering from the Padawan PAX. Two 10-Counts were necessary to deter mass asphyxiation.

    Thang 3:
    Light Side / Dark Side: (Basically like “Never have I Ever” but begins with “Sith Lords have…”). 10 questions. Sith Lords do full exercise, Jedi do half.
    • Sprint to Chimney
    • 40 X-Wings
    • 20 Burpees
    • 20 BBS
    • 20 Jar Jars
    • 20 Burpees
    • 40 Squats
    • 20 Mountain climbers (2 is 1)
    • 20 BBS
    • 30 – Second MI Plank
    YHC was pleasantly surprised to see that the majority of PAX were on very similar moral ground.

    Mos Eisley through Thunderdome and back to the Flag for a solid 5 minutes of MARY.

    COT and Cardinal prayed us out.

    Thank you for bearing with me on my VQ. I hope it was as enjoyable for all of you as it was for me. Darth Kilo has shown his face…and Darth Kilo will return.

    See You in the Gloom,
    Kilo

  • BREAK IN THE RAIN – TABATA – from PVC

    WARMORAMA:

    Imperial walkers
    Hillbillies
    Abe vigoda
    Low slow Squat
    Forward arm circles
    Reverse arm circles

    The Tabata Thang
    1 minute on 20 second recovery

    Burpees,
    Lunge,
    Peter Parker,
    Bear crawl,
    Jump squat,
    Bear crawl,
    Mountain climber,
    Lunge,
    Burpees,
    Lunge,
    Shoulder tap,
    Bear crawl,
    Monkey Humpers,
    Bear crawl,
    Plank,Lunge,Burpees,Lunge,Parker Peter,Bear crawl,Squat

    COOLORAMA:
    1/2 LAP MOSEY
    Imperial walkers
    Hillbillies
    Abe vigoda
    Low slow Squat
    Forward arm circles
    Reverse arm circles

  • Mixed bag Scambler – from Shooter

    6 PAX joined the YHC on this humid Gloom to journey through the streets of Mandeville.. It was a mix of speedsters, moderates and the anchors.. PAX warmed up with some Abe Vogadas, self ❤️, Toe Touches, SSH, grass grabbers and some corrected runners yoga 🧘 poses along with some down dawgs…
    Q called out the route for this mornings run. Down Messina and a left on Monroe to West beach take a right to lakefront left to Lafayette and back to Monroe looping into Hermitage and back down Messina to the AO.. Returned with 4 mins for Mary of LBCs, left/right oblique crunch, Nolan Ryan’s left and right, Hello Dollies and closed with Rosalitas some 10IC and some 15IC..

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

    Thanks to Bird for the COT!!

  • Cinco de Mayo Murph – from Hokie

    6 pax including an FNG, Seacrest, met for Murph training.

    15 rounds … 7 pull ups – 14 Merkins – 21 squats…

    The only thing tougher than 105 pull ups, 210 merkins & 315 squats was the naming process of our FNG Seacrest who plays and coaches lacrosse, got married and spent the 1st year in COVID lockdown, does advertising in the medical field, is based out of Philly … and then we discovered he auditioned for American Idol, alas Seacrest.

    Thank you for the opportunity to lead

  • Rocks, Benches, Stairs, Repeat – from Akbar

    YHC arrived to a lone Moby Dick, stretching with a block. It seemed it would be us two, then Legal showed up and Hammer strolled in from a lone prethang mile. Maverick made 5 and we got to work.

    PAX: Akbar, Moby Dick, The Hammer, Barely Legal, Maverick

    WU x15 IC SSH, IW, Butt Kicks, High Knees, Grass Grabbers, Self-Love

    Rock Garden: Curls, Rows, Shoulder Presses, Goblet Squat x 15 IC.

    Carry rocks to Justice Center, enjoy the smell of bacon from Lola’s.

    Benches:
    Dirkins, Bulgarian Split Squats, Freak Nasties x 15 IC
    10 Box Jumps OYO

    Stairs:
    High skip to the stairs for a good laugh when the courthouse video is reviewed, perform 5 calf raises on each step with 10 Jump Squats at the top. Recovery run around perimeter.

    Skip to the stairs, 20 Merkins at bottom, 20 Jump Squats at top, recover

    Rocks: Curls, rows, shoulder presses, Goblet Squat x 15 IC

    Benches:
    Dirkins, Bulgarian Split Squats, Freak Nasties x 10 IC
    10 Box Jumps OYO

    Stairs: Run to stairs, 20 Irkins at bottom, 20 Monkey Humpers at top, recovery run

    Drop rocks off at the garden, mosey home for 20 LBC IC and 20 Little Manny Crunches IC

    Count, Name

    Announcements: F3 Kickball Saturday at the Lakefront

    Hammer prayed us out with prayers for Einstein’s recovery and Mavericks neighbor.

    Thanks for letting me lead,

    Akbar

  • Simple Yet Effective – from Tinkles

    Light crowd even for a Monday. Jazz Fest? Personally dealing with a gimp shoulder, I wanted to offer a lower body focused beatdown with the option to modify the pace. The pax seemed to dig it and a good sweat was had by all.

    Warm Up: SSH IC x 30, Forward Arm Circles x 20, Reverse Arm Circles x 20, Imperial Walkers x 20.

    Beat Down: Simple circuit starting at the flag and run to shelter/benches for 20 step ups with each leg, continue down the gravel path past the band stand to the main loop for 30 LBCs, continue loop back to flag for 10 lunges with each leg. 20 step ups per leg were a source of debate with the leaders of the pack questioning the diligence of some of the other pax for their attention to counting. They did take a disproportionate amount of time. Most got at least 1.5 miles in.

    Count off, namorama, and intentions. For their efforts, the Pax were rewarded with a voluntold Q spot in the coming weeks!

  • “Scissor me Softly” by Jose 10k – from Shooter

    Being out of sync with attendance the last few weeks YHC was refreshed to post at Grandmas on this Gloom..Since the start of the new year most credit goes to Russo for rejuvenating attendance at one of the Northshores original AOs… T👏🏼 to his dedication and persistent posting in leading our F3 brethren on the Northside.. As I recently signed up for multiple AOs over the weekend my brain 🧠 was in constant taught on what to bring or do on this gloom.. With the trusted Exicon and some assistance from Cowbell anything is possible… Hopeful of a Bushwacker showing, YHC figured the PAX would stay in proximity of the Firehouse in case of course there might be an A.L.A.R.M… With No Bushwacker in sight, the only alarmingly moment of the day would be Jose 10k suggesting some scissor ✂️ action with the Q on the benches while completing get this “Freak Nasties” by the Treen center.. He has most obviously gained great knowledge of recent Inclusion training, appreciate the compliment 10k 🤗😉…
    Enough of that so here is the breakdown…

    Warmup
    15IC Cherry Pickers, Moroccans, Toe Touches, Abe Vagodas, Grass grabbers and Imperial walkers…

    Thang
    1st A.L.A.R.M (Bus stop)
    25 rep count Incline Merkin, Step ups, Donkey kickoffs, run to the stop sign and return to the bus stop for Merkins. (Cowbell)
    2nd A.L.A.R.M (Treen center)
    25 rep count Freak Nasties, Squats, American Hammers run around the building and finish with Monkey Humpers. (Cowbell)
    3rd A.L.A.R.M (Rusty Pelican)
    25 rep count Carolina dry docks, Box jumps, LBCs run to stop sign towards the Marsh and return for 3x 10 sec Mission impossible hold. (Cowbell)
    4th A.L.A.R.M (Trailhead)
    25 rep count Burpees, Lunges, 2/1 Mountain climbers, run around the trailhead and concluded with a Monkey crawl up the steps..

    4 mins remaining PAX completed 15IC Crunchy frog, Oblique cross crunch, 💯s and Flutter kicks Cowbell style..

    Thanks to Murdock for traveling down from Pearl River and congrats on the new job as he closed us out with COT…

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

  • Dagobah – from Paradox

    Dense bayou gloom surrounded the stage this morning for what was planned to be a traditional beatdown. YHC and JBL were in the middle of some light stretching when a bus full of PAX arrived: Eminem, Led Zeppelin, the Peppers, AC/DC, and Axel Rose stepped off a tricked-out tour bus and a thunderous rock beatdown commenced.

    Warmorama: Traditional Goose warmup (SSH, WM, IW, AC, cherry pickers, self-love plus a bumper mosey.

    The Thang
    25 squats then bear crawl to the top of the stage for 15 freak nasties , high knee back repeato x4
    4×4 merkin/mountain climbers then track lap repeato until playlist was done

    Thunderstruck Finisher – high knees, squats on Thunder
    Mary with 5 reps bicycle, 5 reps LBC repeat during

    COT , Axel prayed us out, and the tour bus disappeared into the gloom.

    Moleskin:
    With the fog plus Kilos epic star wars beatdown fresh in my mind I couldn’t help but imagine this was jedi training on Dagobah with JBL as my Yoda.

    See ya in the next gloom fellas
    Paradox