F3 New Orleans

Author: Rudy

  • Tabata Tabata Tabata – from Mobydick

    A Pax if 10 showed up for a seriously non cardio workout. Pretty simple really. Make it as tough as you like. An 8 exercise set of 60 sec work 30 sec Rest Repeated 4 x. Commence with brief 20x IC TT/TTwists/Cherry pickers. Then first round MC by Tabata app broadcast to Bluetooth speakers. CCB Coupons for Curls Squats Presses Rows. You (1/2 the PAC )pick the intensity for 60 sec each. The other half did core tension Table tops. Bridges. Pilates crunches and 100.
    The App maximizes the flow. Doesn’t sound too rigorous but the lack of mumble chatter says otherwise. The last 2 minutes filled with SSH in cadence. 40 reps worth. Namearamma and much appreciated 72nd B Day/5 yr F3 Anniversary wishes and Brownie with candle. COT. Thanks guys for my Life Health and Strength

  • Sudden Change at the Renaissance – from Triple Shift

    With no Q on the sheet I assumed that it would be a grab bag for leadership. When I arrived, I found out Heisenberg was signed up but he never showed up so I took it. I gave the disclaimer and we ran to the foundry to warm up instead of facing the bacon. Once we arrived at the foundry, we did some exercies to warm up and then headed to the path for a burpee mile. All the PAX performed 5 burpees and then ran for one minute. The front runners (Catfish) would plank up for the six when the one minute was up. Once everyone arrived where Catfish was planking, we would perform 5 burpees and then run for one minute. We did that for an entire mile!

    Once we got back to the foundry, we did some flexed arm hangs then hangs and then Mary. With 10 minutes left, we ran to the back of NOMA to do the traditional Sunday Mornings and them back to the flag. We welcomed FNG Drift (Backed Up’s son) and closed out with the countoff, namerama, and COT. Special prayers to F3 Alpharetta (Atlanta) where a PAX member lost their life skiing with another F3 brother.

  • Murph Training Week 3 – from Triple Shift

    Started off with a warmup and then did 3/6/9/12 (pullups, merkins, squats, and lbc) in 2 min intervals and went up to 7/14/21/28 for round 1. From there we did a mosey around the parking lot then did 3/6/9/12 (pullups, merkins, squats, and leg lifts) in 2 min intervals and went up to 6/12/18/24. From there we did a modified Quadrafilia. Run backwards up the levee and then run back down for 5 burpees x 4. Finished off with with a countoff, namerama, COT, and a very beautiful sunrise!

  • Rocking out at The real RC – from Mahatma

    Warm Up
    SSH
    Mnt man poopers
    Side lunges rt to lft
    Frinkle Swings
    Hillbillies
    Febreeze – 2/4 4/8 6/12…….10/20
    BB then hold legs 6” air press

    Grab rocks – 2 large the rest medium

    Head to the football field – with a little encouragement from Bogey that I didn’t bring the big ass speaker to look at YHC was connected on the Rock Playlist was on.

    2 to 10 starting at the goal line
    Kong out 5 yards 2 merkins 2 double unders 2 plank jacks then alt bear crawl 5 yards do 4 each then kong out 5 yards 6 ea then flip flop 5 yds 8 ea then 5 more yards 10 ea.
    Gas pumpers waiting on the 6 then 1 minute recovery the same way starting with 10 to 2 same alternating exercises.

    Now line up at a rock: tabata 30 on 10 off each pax to move down the line switch to the next exercise.
    Chest press
    Curl
    Over head press
    Squat
    Bus driver
    TriCep
    Chest press
    Curl
    Over head press
    Squat
    One round each completed

    5 poles 3 exercises
    Side to side toss
    Over head rainbow swap
    Curls
    5 pax perform exercise 5 pax timer run the length of the field 2 burpees then flip flop
    Bernie Sanders run back 4 burpees flip flop
    Bernie Sanders run back 6 burpees flip flop
    Rtn the rocks

    Head to the flag COT

    http://f3uk.net/bdgen/

  • All Around the Mulberry Bush – from Goose

    Three PAX gathered for another gorgeous morning on the hill at Lumen Christi after YHC came rolling in two minutes late (still figuring out how to pad time for lines of extremely slow trucks on bayou highways). So, no time was wasted jumping right into some SSH, WM, AC, SL, IW, high knees, and butt kicks.

    Thang 1: All Around the Mulberry Pond

    Moseyed to the edge of the small lake and partnered (throupled) up.
    -Round 1: Partner 1–Nur (run backward) while Partner 2 completes 5 flutter kicks and then sprints to catch up and take over nurring. Partner 1 then drops and does 5 flutter kicks before sprinting to catch, etc.
    -Round 2: Partner 1–carioca, Partner 2–5 scuba steve then sprint to catch
    -Round 3: P1–lunge walk, P2–10 mountain climbers then sprint
    Not easy, but not as hard as expected, so we added a nice, long 3-person Indian run back to the bottom of the hill.

    Thang 2: Jackass Webb
    Each PAX did ascending ratio of 1 donkey kick to 4 air presses up to 10 donkey kicks and 40 air presses. Fun! Donkeys were looking pretty lame toward the end.

    20 left leg step-ups followed by 20 right leg step ups before heading up the hill for some serious, non-stop Mary: gas pumps, big boys, flutters, wife pleasers, penguins, dying cockroaches, Nolan Ryans, and Jane Fondas.

    COT and YHC prayed us out.
    Grateful for the camaraderie and the beautiful weather. Thanks for pushing, guys!
    SYITG,
    Goose

  • Chop Dat Wood – from Mahatma

    Coming in hot…..YHC could hear Hokie give the disclaimer and direct the pax to the field for a warm up. Shamefully entering the circle of anxious pax YHC could allow his tardiness go un punished so 5 burpees for all OYO.
    Continue the……Oh no Gabby came rolling in late 5 more burpees for all OYO
    Now finish the warm up
    AbVagoda
    Imperial Walkers
    Front lung

    Mosey to the rock pile
    Line up along the running path 2-6-10
    Kong out 2 with rock – 2 merkins 2 double unders then Kong out 6 – 6 merkins and 6 double under then Kong out 10 – 10 merkins and 10 double unders

    1771
    Line up rocks in the middle of the field
    Start on one side 7 Burpee 1 V ups
    Run to the center 7 overhead press then continue to the other side
    7 v ups and 1 burpee
    Run to the center 7 curls then to the starting side now 6 burpee and 2 V ups
    Continue to repeat the above until the numbers on either side flip flop always adding up to 8.

    Grap your rock head to the parking lot
    Line up left to right spread out rocks

    Circle Up for ring of merkin fire – 1 to 60 with a little encouragement to perform best possible even if modified.

    Back to rocks – 2 to 10 merkins to standing squat press.

    Return the rocks – time for Mary
    Gas pumpers
    Low plank
    Big Boy Sit Ups
    Low plank

    Head to the flag for COT

  • A last minute call to group Q – from Mahatma

    As I approached the tracks my phone rings and it’s KenahBra….”Mahatma I didn’t check until this AM and see I have the Q at RC but I’m already at the Goldmine”…….it’s 5:27! “KenahBra stay where you at, we got this.

    So it goes I approach the pax in the bullpen tell them the news give a disclaimer and notice this will be a group Q. Pillsbury looks a little nervous as we mosey the rock pile.

    Warm Up round robin
    SSH
    AbVagoda
    Peter Parkers
    Grass Grabbers
    8 count body builder (if you had to guess who chose these?)

    Grab a rock head to the tree field behind the baseball fields

    Mahatma 1771
    Line up rocks in the middle of the field
    Start on one side 1 Merkin 7 jump squats
    Run to the center 7 overhead press then continue to the other side
    1 jump squat 7 merkins
    Run to the center 7 curls then to the starting side now 2 merkins and 6 jump squats
    Continue to repeat the above until the numbers on either side flip flop always adding up to 8.

    Bogey – grab your rock head to the gym
    20 squats with the rock 20 calf raises
    15
    10

    HandGranada – Stairway merkins up to the top and back down

    Pillsbury – crab walk out to the curb and back. Then arm circles, I think.

    Heisenberg – 10 Burpee 8 count body builders in cadence

    Mahatma – on the wall running man to air press

    Return the rocks – there was some Mary but memory is gone.

    Back to the flag COT

    Group effort complete

  • Extra Skinny – from Tinkles

    Keeping the skinny fresh isn’t easy. The pax seemed up for minor wrinkle so I went for it. The pace was a bit quicker and the Indian lines were never even but in the end it was a good workout.

    Warm up: SSH, Arm circles forward and back, Grass grabbers.

    Indian run to the bridge with an ab break for the 6 to catch up. Jog sprint alternating to the U drive in front of Tulane.

    Partner up for partner Dora. 100 burpees, 200 Floyd Mayweathers, 300 squats. Called early for time.

    Alternate forward and backward run to grassy knoll for some more Mary.

    3/4 mile Indian Run back to the flag.

    Count off, nameorama, intentions. Thanks to Landing Strip for picking up the next Skinny Q. Sorry if you posted and I didn’t record you. If you read this and let me know, I’ll buy you a beer!

  • Creativity Gone Awry – from Fast Tax

    The Uptowner 4/01/2022 – Yes, I know it’s late…

    Notwithstanding that YHC originally listed Battle Frisburpee on the website as a description for the day’s exercise, YHC was hoping to debut (or beta test) a few new ideas. However, the Pontiff custodians threw a curve ball, given that the usual gate to the field and our COT area was locked. No matter…persevere, adapt, and overcome.

    After disclaimer being said on the jogging path, we headed North along the fence for 30ish yards and stopped for warmups consisting of:

    Bat Wings
    Manatees
    Crab Merkins Plank
    Australian Mountain Climber (upside down, vertical mountain climber performed against the fence)

    While still against the fence, and having some success trying out the Australian Mountain Climber, YHC thought it was a good time to dive into his next creation – the Crazy Indian Chicken Pecker.

    All PAX against the fence (or wall of a building) in balls to the wall (BTTW) position. While all PAX are doing Chicken Peckers (aka upside down shoulder taps i.e. Feet up on the fence/wall, hands on the ground, lift your hand and touch your opposite shoulder) the last PAX drops down from BTTW and runs to the front of the line then gets back into BTTW position and continues the Chicken Peckers. Next PAX follows and this repeats until Q says to stop or PAX begin to mutiny. It took less than a minute for signs of an impending mutiny to be evident. Time to abort. Maybe retool and reintroduce later, maybe not.

    On to the next exercise, the Triple Check: Separating into teams of three, the first PAX holds the peoples’ chair, second man in front of him in plank, third man sprints 100 yards and back, then cycle positions, rinse and repeat times two more times.

    Final exercise before the game was the Mad Mad Race.
    Keeping the teams of three, each PAX in the team chose one of the following exercises: soldier crawl, broad jump, or crab walk – no duplicates. From the line, the teams had to traverse 40ish yards, switch positions, and come back. Losing two teams had to do 15 burpees and the winning team did five. With Bolt lamenting the lack of Burpee opportunities, we all added 10 more.

    With 25 minutes left, it was time for Battle Frisburpee. As YHC hopped the fence and began to setup the cones, the remaining PAX were running to the next gate, since the usual entrance was locked. Alas, entry to the field was not meant to be…all gates were locked. Quickly picking up the cones and vaulting them and me over the fence, we made it to the baseball diamond with about 15 minutes to spare.

    Battle Frisburpee:
    Team 1 – Pillsbury, PVC, Hand Grenada, and Bolt
    Team 2 – Boo-Boo, Bogey, Scantron, and Fast Tax

    Team 2 prevailed, 4-1 (I think…could have been the other way around or I could have screwed up the teams since it’s been 8 days since we played 🙂

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship! SYITG

  • War Eagle Would Have Been Proud – from Fast Tax

    El Diablo 3/23/2022 – Better late than never…

    As YHC was heading to El Diablo that fine morning, the plan was to introduce a few new routines that had bounced around my creative brain yesterday, together with some Fast Tax favorites. However, as YHC walked up to the flag and saw the 15 other PAX in attendance, that plan got tossed as YHC realized, with a little prodding from Rudy, that we have never had a 16 PAX game of Battle Frisburpee. Time for an audible…

    With disclaimers being said, we headed down the jogging path toward the rock pile pausing every 30 yards or so for warmups, consisting of:
    SSH
    Hairy Rockettes
    Swan Dives
    Crab Merkins Plank

    Once we arrived at the rock pile, and unwilling to jump right into the Battle, YHC began the day’s festivities with Fee Fi Fo Fum: PAX selected medium rocks then starting on a line with your rock, each PAX performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until Q said stop. Repeat back to the rock pile.

    Welsh Dragons were next.
    Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

    Next event was Wall of Fire: While PAX are doing People’s chair, take turns doing 10xmerkins 10xLBCs and 3 burpees. YHC quickly realized that 16 in a circle may be a little too much to hold people’s chair 3 times around…Time for Battle Frisburpee

    Battle Frisburpee:
    After laying out the cones and a quick recap of the rules for PAX in attendance, we divvied up into teams and began to battle. YHC later realized that with 16 people, the field should have been at least 5 yards wider. Thus, the new width guideline is 15 yds for 10 or less people, 20 yards for 12 – 14, and 25 yards for 16+.

    Team 1 (Shirts): Vagabond, Hawgcycle, Rougarou, Left Coast, MacGyver, Pilsbury, Bogie, Hand Grenada
    Team 2 (Skins): Hokie, Scantron, Rudy, PVC, Gabrielle, Boo Boo, Mahatma, Fast Tax

    The battle was hard fought and close. The “last one touched” rule (strategically hit opposing team members that guard too closely) was used effectively and often by both sides. The potential of the Baller to dole out punishment (vis a vis penalty burpees when the ball hits you) was best epitomized by Hawgcycle, who was by far the most promiscuous Baller in history. Also notable was Team 1’s (and maybe Team 2 once or twice) utter lack of regard for the 3-burpee contact rule.

    However, the most noteworthy was MacGyver’s expansion of the game into a full contact sport in a way that would have made War Eagle proud.

    In the end, Team 1 could not overcome Team 2’s superior strategy and execution.
    Team 2 carried the day with a final score of 5-4.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria and a discussion/clarification of the rules at PJs (See below).

    Rule clarification:
    1) If the Frisbee goes out of bounds in the air and then back in without touching the ground, it is still considered out of bounds and a turnover at the point it initially went out.
    2) If a PAX catches the Frisbee in the opposing team’s goalie box and is hit by the baller at the same time, THE TIE GOES TO THE FRISBEE RECEIVER.
    3) There is no interfering with the other side’s ball.

    Thanks for the fellowship! SYITG