F3 New Orleans

Author: Rudy

  • Brick Block Burner – from Akbar

    6 strong at the Gipper this windy gloom for a tabata burner. 30 seconds on, 15 seconds rest, 40 exercises working the full body. Single arm exercises were with bricks, the rest were with blocks.

    PAX: Akbar, Barely Legal, Einstein, Fletch, Maverick, Moby Dick

    Lower Body

    Goblet Squat, Side lunge switch, sumo deadlift, 1.1/2 Sumo Squat,Staggered squat right, Staggered squat left, Squat step right to squat, Squat step left to squat, Suitcase Squat, Half Squat pulse

    Back/Bi

    Alternating curls, block swing, alternating bent over rows, Hammer curls, Good Mornings, Supine row, Renegade Row Merkin, Rear delt flyes, RDL + Bent over Row, Circle curls

    Shoulders

    Single arm squat thruster R, Single arm squat thruster L, , Upright Row, Arnold press alternate press, lateral raises, hammer press, snatch to Merkin R, Snatch to Merkin L, 45 degree press, Alternating Iso press

    Chest/Triceps

    Tricep Press reverse grip, Skull crushers, Chest press twist, alternating hammer press, brick flyes, diamond press, brick Merkin, Alternating pec squeeze, diamond merkin
    overhead tri extensions

    Mosey to put the blocks/bricks back, head to the Wall for Australian Mountain Climbers AMRAP OYO. Mosey to the corner of E Gibson and N New Hampshire for LBC’s and Freddy Mercury’s x 10 IC. Mosey back to the flag for Hello Dolly, Leg lifts, Heels to Heaven, Leg Raises, and Rosalita’s x 10 IC.

    Announcements – Northshore Convergence April 9th at the Lakefront

    Maverick prayed us out with thoughts of taking our strength to others.

    Moleskin

    – YHC was worried about the time some exercises were combined, but we finished with 10 minutes left which worked out great.
    – Several compliments were given on the well thought out workout, but I had to tell the pax it was copied from a pre-made dumbbell workout and modified for coupons.
    – While doing the skullcrushers, comments were made about not letting the block slip or we’d all be giving Waterpik some business.
    – Moby was thankful YHC took the time to share the pain with others.
    – Einstein held strong with a sore shoulder and modified as necessary, but kept up the whole time.

    Thanks for putting up with my spreadsheet workout, always a pleasure to be with you guys.

    Akbar

  • Best Warm Up Ever … words not heard – from Hokie

    YHC arrived at El Diablo and at 0529 gave a disclaimer including we would push ourselves but not hurt ourselves.

    We moseyed to the football field and Rudy was kind enough to get his speaker and 311 playlist.

    Today’s Tabata Style workout would have a leg portion, then shoulder portion and would close with an ab portion.

    YHC “claimed” the leg portion would serve as a warm up. Fast Tax, Boo Boo and Rudy mumbled and chattered indicating they did not agree.

    Each portion would have 7 exercises with 45 seconds of work and 15 seconds of rest. We would do each portion twice through. 14 minutes per portion.

    Tabata #1 – Legs
    2 rounds, work for :45, rest for :15
    – Bobby Hurley’s
    – Speed Humpers
    – Low slow Squats
    – Bolt 45’s
    – Lunges
    – Bear hold
    – Scorpions (L 1st time, R 2nd)

    Tabata #2 – Shoulders
    2 rounds, work for :45, rest for :15
    – Apollo Creed Burpees
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – Angle Grinder (Merkin/Knee tsp)
    – Bear crawl/crawl bear

    Tabata #3 – Abs/Core
    2 rounds, work for :45, rest for :15
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – Big Boy Sit Ups
    – v-ups
    – Box Cutters

    I love F3 and thank you for allowing me to associate with you all.

  • Jump & Jive(talk) at the A1C – from Einstein

    Nice and cool at the A1C with temps in the 40s. Planet Venus blazing away in the southern sky.

    after some chit-chat and a short disclaimer we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Shoulder Rolls, High Knees, Arm Circles,
    Thumb Drives, Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, maybe some more…

    Thang:
    To the ramp for side shuffles down and lunge walk backwards halfway up – then sprint up the remainder, repeat facing opposite direction on the 2nd shuffle

    Then using the parking lot stripes for a squat at each stripe and 20 push-ups at each of the four corners of the parking lot,
    varying the push-up technique with pike push-ups, dive bomber push-ups, 3 point push-ups, and bird-wing antagonist-type push-up.

    Then for the second round – starjack jump at each stripe, and core exercises at each of the four corners of the parking lot,
    including 20 hip rolls, 20 double crunches, 20 v-ups, and 20 scuba steves for the antagonist.

    While “on the stripes,” we vintage pax had a significant/topical conversation about heros from our era; Rocky & Bullwinkle vs Boris Badenov & Natasha Fatale…
    Dudley Do-Right vs. Snidely Whiplash, Get Smart and Agent 99 vs. Chaos…and it so happens that Fletch can do a spot on imitation of Dudley Do-Right of the Canadian Mounties

    Count-o-rama

    Moby led us out with a prayer.

    Thanks guys. Always good to start the day with you chaps.

  • “SUPER 21” – from Shooter

    Still recovering with soreness from accepting my 2.0s change of pace for some gym work on Saturday and Waterpik’s previous Monday Q of constant reps at the Marsh, YHC selected an oldie but goodie from the Exicon.. Arriving at the AO with 4 PAX already assembled in the freshly updated splash pad area I quickly jumped out and planted the shovel flag and began listening to the chatter of college baseball between Russo and JV.. Both hopeful of a Cowbell sighting, so that he could be reminded of his recent Rebels series loss over the weekend to the Volunteers..As to not disappoint the illumination coming down Girord street soon revealed the conversation would indeed be continued..

    Warmup
    All IC10 Cherry Pickers, Arm circles forward and back, Toe touches, Hillbillies, Imperial walkers and a brief mosey around the block back to the other side of the breezeway..

    Super 21
    After a short winded like Bushwacker explanation (if that’s even possible) PAX was given instructions on the exercises and break work between.. Instead of sticking to 2 body movements YHC decided to incorporate 6 different movements hopefully to accomplish total body work..

    Utilizing the breezeway pillars throughout its entirety we started with 1-7 Carolina dry docks and Donkey kickoffs.. Met at the stage for 21 recovery 8count body builders. 8-14 Merkins and Mountain climbers 2×1 again meeting at the stage for 21 recovery 8count body builders. 15-21 SSH and squats closing with 21 8count body builders.. Time remaining was 7 mins and after a slow recovery walk back to the splash pad 6 mins of Mary was left to close.. 15IC Crunchy 🐸, alternating elbow to knee both sides of course, Cowbell edition flutter kicks, Little Manny crunches and finished off with 100 OYO 💯s!!

    Count, announced all the great activities coming in April, COT

    Appreciate JV for closing out the PAX in 🙏🏼

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Spring Cleaning – from Paradox

    6 PAX cut their path through the gloom this morning to sharpen iron at the stage. YHC gave a short disclaimer to modify with coupons and check your form on coupon swings.

    WarmoRama: SSH, IW, WM, AC, Cherry Pickers, Self Love, High Knees, Butt Kicks- Bumper/Stop Sign Mosey. (Brief investigation of the CIA van turned out to be a gloom walker, carry on )

    Todays Task was training for Spring Cleaning. The LA spring weather is upon us and with it comes copious amounts of grass cutting, gutter cleaning, attic boxing, and car repairs. Never fear YHC is here to make sure your body is ready.

    THANG 1
    Got into the spirit early with some “Here comes the Sun” by the Beatles. Side plank Reach for the sun during the song with Merkins on “Sun”.
    Followed by a Man Maker tutorial by local F3 Lexicon Specialist/Historian Goose. 7 Man makers followed by track mosey then 6, 5,4 etc. Solid burn here with great discussion on the track.

    THANG 2
    Split into partner groups and everyone was assigned a coupon. (5 official F3 emblazoned Coups, and 1 unlicensed Cindy). Lined up and completed partner duo Spring Cleaning practices:
    1. Mow the Lawn: One to cut the grass, One to flip the clippings in your neighbor’s yard: 1 man takes coupon via rifle carry to halfway cone and does 5 coupon rows, benchmark and 5 more rows then rifle carry back. All while 2nd partner is doing coupon swings.
    2. Restock the kitchen: Your M called and wants all the toxin Debbie cakes out of the house for that spring diet. Time for a grocery run. Everyone knows you only need 1 trip. Farmer carry 1 side coupon, switch at bench, farmer carry back. While partner puts those groceries away with Squat jumps.
    3. Get Attic decorations: time to put up the 3 week old mardi gras boxes and look for the easter bunnies in the carnage you left in the attic crawl space after Christmas. 1 man does coupon overhead presses to “lift boxes” while the other lunge walks to the cone and back. Must have balance on that rickety attic ladder.
    4. Time to change the oil. Slide under that 2011 GMC and get a greasy oil pan: 1 man Coupon bench presses while the partner goes to change the inspection sticker at the DMV- sprint to outhouse, mosey back.

    Wrapped this one up with just enough time for Mary- Dolphin Hops and Penguins

    COT – Prayers for Ukraine, those travelling to Archbishop installation
    Perc prayed us out.

    Great to have Wet Tap back in the early group. Yankee Joe is becoming a regular and YHC can see the beatdown fever is setting in. His VQ will be upon us soon.

    Great effort and solid Monday morning posting fellas

    A privilege as always.

    SYITG

  • The Louisiana PureChest: Life, Liberty, and the Trivial Pursuit of Alligator Merkins – from Paradox

    The mindset: After a few months of baptism by fire beatdowns at the Stage YHCs first Peltier Park Q was set with great anticipation. Was the confidence there? Was my cadence on point? Enough props? What if it rains? Will Cardinal ask fine print questions? Will Goose undoubtedly question my form? The questions swirled as I pulled up to the peltch on a lovely spring morning. The JBL was charged. The props were set. Now just add PAX and its gumbeaux time.

    The mission: Take the PAX on a geographical, historical and cultural journey through the time and space of Louisiana history while giving multiple muscle systems two options: Fight or Run.
    The Pax: An impressive display of Gentleman with scattered 2.0s to make up 13.
    The warmup: 18 for all IC- (LA joined the US as the 18th state) SSH, IW, WM, Cherry Pickers, Self Love, High Knees, Butt Kicks
    Disclaimer was given for those recently minted PAX and reminders of modifications and safety were given for all. Lets get to it.

    THANG 1
    Mosey to the Thunder dome for a Cajun classic warm up. Louisiana Saturday Night- Tin Soldiers the entire song, Bonnie Blairs (boths sides) on “Louisiana Saturday Night”. We got down the fiddle, we got down the bow but most of all we danced in the kitchen.

    Next YHC explained that the LA Purchase doubled the size of the US. I could not gift the men land but I did promise a certified Louisiana PureChest after todays beatdown merkin variety (I worked on this dad Joke for months and the laughter was minimal, PAX were lazer focused). We assumed ring of Fire formation and completed 100 incline merkins, 75 Decline merkins, and 50 diamon merkins.

    Capped this off with Calling Baton Rouge just to make sure everyone had the juices flowing. High knees during whole song, Burpee on “Baton Rouge”, “Operator”, and “Louisiana”.

    THANG 2
    Mosey to the Football field for the Main event: Paradox Trivia. 4 cones set up 25 yards apart in a square. Each corner would be a trivia question. If correct we complete the associated exercise (see below). If incorrect we complete the exercise plus the punishment by traveling to the middle gumbo pot. When we arrive at the gumbo pot the PAX make a group decision to take 5 burpees or pick from the pot. (soon to learn the pot had some extra bay leaves). Mode of travel between all corners is 10 alligator merkins followed by bear crawls. Disclaimers: YHC used a childrens LA history website and Wikipedia for all sources and discrepancies were dismissed immediately.

    1. Who is LA named after? King Louis 14- Wide Merkins- Correct!
    2. How long is the causeway bridge? 24 miles. No mercy for 23.6 miles so the PAX had the first incorrect. (YHC wanted to test the gumbo pot). 50 SSH were selected and performed.
    3. How many parishes in LA? Local Theologian Goose came in strong with 64 and saved the PAX. 64 shoulder presses in squat position.
    4. Edwin Edwards # of terms and prison years? 4 terms, 8 prison years. Incorrect so we did 8 prisoner squats and alligatored to the pot for a selection. 10 diamond merkins
    5. How much $ for LA purchase? Pope came in with early correct answer (15 million) BUT was questioned by the PAX. Learned a lesson about listening to the quiet confidence in a group. PAX selected 17 million and paid with a trip to the gumbo pot for 15 carolina dry docks.
    6. NO is how far below sea level? 8 feet: 8 Jump squats. Pax guessed 12 and took another gumbo trip. This time fear of the spice was growing, and PAX accepted the 5 burpee offer.
    7. Highest point in LA? Mount Driskell- 535 ft. PAX got this correct and unlocked a special Paradox challenge. JBL whipped up a tune and the pax were instructed to start mountain climbers. If they can guess the song, artist, AND movie the song was played in they would reduce the pain to 1 minute. In a moment of pure astonishment our beloved parish priest came through with “miley Cyrus, The Climb andddd The Hannah Montana Movie” only 10 seconds into the work. Cardinal is truly gifted at reducing the pain for the PAX at all costs, even embarrassment.
    8. Name the distinguishing characteristics of alligator vs crocodile? Answered correctly and we advanced for the last set of alligator merkins.
    9. This LA animal recently transitioned from Endangered to Threatened list: La black bear. This pax again got this one down and earned bear crawls to the next cone.
    10. Official state song of LA: you are my sunshine. Enron shamed 318 by labeling Jefferson Davis as the artist of the song but quickly corrected to Jimmy Davis. (all is forgiven). YHC showed off some rather shakey sunshines (seated position with hands behind head and touching elbow to the ground) and an even shakier cadence. Promise I will shelf that one for a while
    11. Official boat of LA: Correct- Pirogue- 25 Scuba steves
    12. LA state dog: Correct- Catahoula leopard dog: 13 carolina dry docks
    13. La state fruit: Correct – Strawberry- alternate 25 superman and banana boats

    Circled up for the FINISHER***
    The Cajun Classic “Jumbalaya” with burpees on Bayoooo, calf raises on the rest.

    Mosey back to the flag for COT and Cardinal prayed us out.

    Moleskin: This one produced some great mumble chatter as the PAX worked on communication to get a “final answer”. Learning that correct answers can often come with early confidence from some of the younger or less experienced voices.

    An absolute joy to bring this one together and share it with the PAX.
    The opportunity to lead you men is a blessing.

    SYITG

  • Good with Coupons, Bad With Counting – from Logo

    A Foggy Morning Beatdown was enjoyed by 11 Pax in the friendly confines of Pontiff Field. We started with a warm-up of Side straddle hops, grass grabbers, Hillbilly’s, Abe Vigodas, and arm circles. Moseyed to the field with our rocks for a little “It’s all about the Benjamins workout 25 chest press, 25 walking lunges (with coupon) 25 chest press, 25 lunges back to the start, planking for the 6. 25 Curls, 25 walking lunges (with coupon), 25 curls, 25 lunges back to start, planking for the 6. 25 shoulder presses, 25 walking lunges (with coupon), 25 shoulder presses, 25 walking lunges back to start, planking for the 6. 25 kettle bell swings, 25 walking lunges (with coupon), 25 kettle bell swings, 25 walking lunges back to start, planking for the six. Then we moseyed over to the parking lot and did a farmer’s carry relay race. Unfortunately, the pax had trouble counting 1,2,1,2,1,2, so we ended up with 6 2’s and 4 1’s, so the 1’s took the race. Each pack took a relay turn farmer carrying 2 coupons the length of the parking lot and back while the remaining pax did rock work and Mary – chest press , LBC’s , Shoulder press, box cutters, curls, American hammer. Losing team was supposed to do 20 burpees, but we ran out of time, so we’ll make those up next time. Back to flag for COT.

  • Fog of the Scrum – from Mambi

    Got a text from Kenna Brah asking if the YHC had the Q. He asked knowing YHC has been absent in the gloom for many weeks. With a quick one-word response YHC responded, YES! On the ride to the Scrum, the fog was thick with very little visibility. YHC’s next text was “going to be late.” YHC arrived at 5:30, gave the disclaimer, then moseyed to the main field.
    YHC lead PAX in various warmups. Then instructed the PAX on the THANG.
    The Sheldon Cooper
    With the fog as thick as it was, YHC had to adjust the run.
    10 burpees, 10 Squats, 10 Merkins, 10 Squats. Run to the fence about 120 yards and back. Then 9, 9, 9, 9 of same. Count down to 1.
    As the “6” (which was YHC) was completing the final rounds the rest of the PAX was doing random Mary.
    Once YHC completed his last round PAX Circled up for RING OF FIRE.
    3 rounds – Hold the Al Gore with 10 Squats
    3 rounds – Hold a plank with 10 Merkins
    Moseyed back to the Flag
    COT:
    Count off
    Name-o-Rama
    Announcements
    Intentions
    Prayer
    Thank you all for supporting me back to the gloom.

  • From No Q to Q School – from Hokie

    YHC saw the schedule with “Q needed”

    So while in route to see if PVC was posting solo while Frac was out of town, I thought about Q School.

    Upon arrival I was greeted by PVC who was all alone.

    So we started with a disclaimer and Q school as me moseyed toward the path around the stadium with periodic stops and showing PVC various styles of workouts using SmartWOD… EMOM, AMRAP & Tabata

    We also discussed cadence vs OYO.

    As we wrapped up our 45 minutes we found Kenner Brah

  • Party of Four! – from Gabrielle

    YHC wasn’t sure what the attendance would look like for his Q for Misty Mountain. Lot’s going on in the City including NOLA Bourbon Fest (not gonna see Willie, Moist, Whopper and King Kong at beatdown). I was happy to see two Misty stalwarts, Subprime and Almonaster and one Kotter, Landing Strip eagerly waiting to be lead this gloomy gloom. So without further adieu, we are off to the races!

    Mosey to Thomas Hall for Warm Up:
    • Forward Arm Circles
    • Reverse Arm Circles
    • Toy Soldiers
    • Cobra Kai’s Left and Right
    • Imperial Walkers
    All exercised IC X12

    Mosey to Shelter for:
    Red Hot Chili Pepper
    • Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
    • Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
    • Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
    • Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2

    Mosey to Iggy statue for Dirty McDeuce

    1st Set
    • Merkins
    • Monkey Humpers
    • Crunchy Frogs

    1 Lap to top of 1st level of parking garage

    2nd Set
    • Staggered Right Merkins (Right Foot over Left Foot)
    • Tik Tok Lunges
    • Hello Dollys

    1 Lap to top of 1st level of parking garage

    3rd Set
    • Staggered Left Merkins (Right Foot over Left Foot)
    • Alternating Side Lunges
    • Tempo Flutter Kicks

    1 Lap to top of 1st level of parking garage

    4th Set
    • Diamond Merkins
    • Genuflections
    • GasPumps

    1 Lap to top of 1st level of parking garage

    All of the above exercises done in I/C X12
    Mosey Back to Flag
    Count-off, Name-o-rama Announcements and Prayers
    Thanks for the honor of letting me lead.