F3 New Orleans

Author: Rudy

  • Just another Renny – from Vagabond

    Warmup
    Burpee Suicides
    Step-ups
    20 mins of Mary/Core with coupons
    Sunday Mornings

  • Co-Q: Silver Hair & Bama Boi – from Vagabond

    Vagabond recruited War Eagle to share the Q at T – 12 hours and picked him up to make sure he’d show

    Entire beat down on great lawn

    Typical warmup routine 10 mins

    3 Man Tag Team (runner was timer)
    -end field: burpees Pax 1
    -bear crawl zone/run Pax 2
    -end field: prisoner kneel Pax 3
    -run/bear crawl zone

    Merkin suicides x10 palm trees

    Pax Choice 100 of something
    -100 sit-ups
    -100 shoulder taps

    Ring of Fire
    -Al Gore
    -Bonnie Blair

    Bear crawl tag – 3 rounds (I think)

    10 burpees + 10 8Counts

    COT

  • Murph Week 3 ~ with a little “H8” running – from Hokie

    YHC struggled getting out of bed this AM and came in hot at 0529 for the 0530 Q

    Earlier in the week, I posted asking who wanted to continue with Murph training and who wanted to train for the H8. The brief discussion had one vote for Murph and no votes for H8 so off top the “House of pain” we 5 moseyed.

    Two minute intervals
    2-4-6; 3-6-9, 4-8-12, 5-10-15, 6-12-18 and 7-14-21 (Pull Ups – Merkins – Squats) after completion on the three exercises; rest for the remainder of the two minutes.

    Effort was called upon to focus on form with full extension and chin above the bar on pull ups.

    After the 6th round of 7 pull ups, 14 merkins and 21 squats, we ran to the home of the H8 for one “lap” running up the hill, bear crawl across the neutral ground, run down the far side and across and back up, bear crawl across the neutral ground, then run down toward Lake Pontchartrain and back to the house of pain for round 2.

    After round 2, we ran to the Mardi Gras Fountain and back to the flag for 10 burpees and one final lap around the Mardi Gras Fountain.

    Thank you to Mahatma for the tunes and encouragement!

    Thanks to all pax along with some assists for those of us who need to cross our legs and get assistance with pull ups.

    Next week 3-6-9, 4-8-12, 5-10-15, 6-12-18, 7-14-21 AND 8-16-24 and a Double H8 run!!! I will bring the bands for those who need assistance with pull ups.

  • Burpeepalooza 2022! – from Goose

    Everything had come together. It was time. Late night event meant YHC didn’t have much time to plan for the next morning’s beatdown, and the newer guys were dropping like flies with excuses as to why they weren’t gonna make it. So, knowing that there would just be three to four warriors in the gloom ready for a challenge, the time had come for YHC to pull out the Burpeepalooza.
    In January, 2021, YHC participated in the Make America Burpeee Again challenge (100 burpees a day for the month), and came across an all-song, all burpee beatdown from the guys in St. Louis. After some tweaks (improvements), it’s now a fun/painful way to trick the PAX into completing over 200 burpees in 45 minutes without complaining (too much). It’s amazing what the body can do when the mind is distracted!

    After a quick, but thorough warmup of the usuals–SSH, WM, IW, AC, SL, high knees, and butt kicks, the playlist began.
    Here’s a link to it on Spotify with the following instructions: https://open.spotify.com/playlist/1lix6fRtQYiLIfOwT0QuXg?si=lB1LqA5UQVmu9hDlhwIE7w

    “Flower” by Moby–burpees on every “Down”
    “Tubthumping” by Chumbawumba–every “I get knocked down…”
    “Black Betty” by Ram Jam–every “Black Betty”
    “Peaches” by The Presidents of the USA–“Peaches”
    “Roxanne” by The Police–“Roxanne”
    “Get Back Up” by Toby Mac–“Get back up again”
    “This is Who I Am” by Third Day–“This is who I am”
    “Thunderstruck” by AC/DC–“Thunder” (includes “Thunderstruck”)
    “I Got You Babe” by Sonny and Cher–“Babe”
    “Up Down” by Morgan Wallen–“Up Down” (keep count–they come quick!)
    “Ring of Fire” by Johnny Cash–“Ring”
    “Red Solo Cup” by Toby Keith–“Cup” and “Up” (didn’t get to this one–warmup lasted too long, I guess; probably would substitute “Black Betty” with it if I did it again)

    The variety and the need to pay attention to the lyrics took the PAX’s mind off much of the pain and repetitiveness of the burpees–that and the reminders to keep good form to avoid straining knees, back or wrists.
    It was a joy to share this experience with these awesome guys, and I’m grateful the stars aligned to make it the perfect morning for it! Thanks, for letting me lead, fellas!

    See You in the Gloom,
    Goose

  • Run or Ruck!! – from Shooter

    4 PAX ultimately responded to the red pill 💊 on this beautiful spring Gloom.. YHC anticipated rucking after confirming with Murdock at the Gipper that he intended to post and Ruck. An audible was in the making as Cowbell came rolling in Hot 🔥.. So after a warmup of 10IC and 15IC Windmills, Toe touches, seal jacks, Butt kicks, high knees and grass grabbers Cowbell and Zoolander ran the regular route adding in another loop through Lake Hermitage as YHC and Murdock rucked out for 18min and returned..

    Count, announce of the busy upcoming April, COT

    Appreciate Cowbell for praying us out and until the next Gloom 👍🏼💪🏼✌🏼!!

  • The Rudy Special – from Rudy

    Alas, YHC forgot to check the schedule – until 515 as I got into the car to head to RockCity. “Who’s the Q?” Oh, I was. Shoot. No time to build out something for the day (Dora 321 for 3/21? Celebration of ND bball victory over Bama – at least we beat the SEC in something!) Instead, I guess it’ll be the usual…

    Heading over the tracks, YHC was a wee bit surprised to look up to his right and see the bright BRIGHT lights of the train that looked to be ALMOST RIGHT ON TOP OF HIM. Only then did the red lights start flashing and the arms descending. I guess the train was a bit further away than it appeared, but not by much. Safely on the right side of the tracks, YHC joined Bogey at the flag.

    Tick tick.

    YHC and Bogey. Bogey and YHC.

    Tick tick.

    5:30: a PAX of 2 moseyed off to the rock pile while the train continued to rumble along the tracks. Circle up! (Line up? 2 Dots up?) Anyway, lets start warming up. Train finishes rumbling by and 3 more PAX trickle in. Welcome HG, Marlin, Pai Gow. Now that we have a full crew, we can get started.

    Grab a rock and mosey to the field.

    Hand Grenada senses Rudy’s lack of originality and calls out the exercise long before we get settled. Yup, 11s. Burpees on one side, BBSU on the other. 10 Overheads with the rock when we pass it one way, 10 curls when we pass it the other way. Go. Bogey proceeds to smoke the field, and is rewarded with the opportunity to add 11 burpees to his total.

    Head over to the Gym Stairways for a bit of mountaineering. Bear Crawl, Crab Walk, Crawl Bear, Walk Crab – up the stairs, 5 merkins, mosey back down. Rinse and repeat. Some PAX grumbling about “waaaah.. Too much shoulders”.

    Return the rocks, circle up for 2 rounds of mary including sloooow wife pleasers. Then back to the flag, where we were joined by Triple Shift and Tenderloin – who continues to push forward and shed those pounds!!!

    COT. Happy almost bday Marlin, turning RespectRespect on Tuesday! Finish up with our prayer (thanksgiving, generosity, and endurance).

  • “Gloves recommended” only for some Bushwacker! – from Shooter

    With special thanks to the sky Q, it appeared we survived the turbulent weather from the night before on the Northside of the lake.. Keep those in the destructive path in NOLA and St Bernard in your thoughts and prayers today.

    Arrived to at the Old Winn Dixie with Bushwacker sleeping in the upright position in his truck with his foot on the brake.. Thankfully the truck was turned off, how one knew this is there was no headlights on and only brake lights as the hoodie wearing Bushwacker came too as I blew the horn.. YHC had wondered from the previous night if there were any lights on up there, as he could NEVER get a clear response of our meet up, “Hello MCFLY”!! Nevertheless he exited the vehicle and jumped in for our journey to the Gipper..

    We arrived at the empty shell lot and wandered over to the breezeway.. Within moments the headlights started shining through as more PAX arrived.. First up being Murdock, who clearly has taken the Red pill 💊 and committed since being introduced at the Gipper a few weeks back by our recently deployed HogsBreath.. Quite impressive to hear he has already read “Freed to Lead” and announced this gloom a GoRuck event he committed to in September out in GA and get this already paid for 🤑…. If interested be sure to ask him, as I believe he has committed to posting at 4 AO’s this week alone… Next Akbar and BBQ emerge out of the darkness followed by Barely legal and Moby, by the way the latter soon to be 73, but for now he will remind you it’s only 72.99996…

    YHC prepared the PAX with the disclaimer and the recommendation of gloves, which all seemed to be prepared -1…

    Started with a warmup of SSH, Grass grabbers, Cherry Pickers, Self-love, Monkey 🙈 and Butt kicks all 15IC..

    PAX gathered are coupons and corralled back under the breezeway..

    5 Eight count Body Builders
    10 Squat thrusters
    15 Kettle swings
    20 Overhead presses

    Shoulder our coupon to the backside of the Justice center where we partnered up..
    P1 did curls for the girls while P2 moseyed to the stairs for bunny hops up and returned to pickup count. 150 was the count..

    Re shouldered our coupons and journeyed to the front of the Justice center.. P1 step-ups on benches while P2 utilized the rails on the ramps to rail crawl.. 150 total count..

    Indian marched back as the last PAX extended coupon overhead.. PAX each got 2 rounds of the overhead..

    Upon return we R/R what we started as has become the recent theme started with Steve a few weeks back.. Returning the coupon with 2 mins remaining we completed 20IC Mountain climbers and closed with a blank..

    Count, Announce, COT

    Thanks to Barley legal for the prayers and thoughts to those that experienced the unusual tornado event last night!!

    Appreciate the follow gents and until the next Gloom 👊🏼💪🏼✌🏼!!

  • Recycling: Good for the Earth, Good for the Soul – from Steve

    Rolled up a little early to secretly unload a few cinderblocks this morning, only to find Russo and and Murdoch already on the lookout. This was my first time meeting Murdoch, and YHC assumed he was visiting from another region because a) he looked fairly fit and, b) he was already wearing an F3 shirt. But no! Akbar named Murdoch last Wednesday and, with talk of four posts this week, it’s pretty clear he’s all in! Great, we need some new faces at Granny’s. But hey hey hey – let’s not pass along a shovel flag just yet guys.

    Little bit of catching up about the Nehemiah Project’s 4x4x48, about the SLU / Ole Miss game, and about JV doling out life lessons to ignorant teenagers who hit a car and run. Hey, they can’t all be as upstanding as Grover.

    Warmorama: Torso twists, SSH’s, IW’s, windmills, arm circles, seal jacks, cherry pickers, maybe some other stuff.

    Mosey to the stage for the main event.

    Now YHC will admit, recycling old beatdowns has become something of a pattern lately. And by ‘old,’ I mean, last week’s beatdown, maybe one from the week before. It’s not that I’m lazy, or that the beatdown was even that good, it’s… it’s just that… well, ok, yes, YHC is just lazy. And maybe a bit unimaginative. Mostly lazy though. Anyhow, what we did: a rotating circuit with one guy doing 20x burpees as a timer (JV loved this the first time, so you can imagine his delight in repeating it this morning), while the other pax were performing:

    – Curls
    – Squat thrusters
    – Chest presses
    – Lunges

    Because we didn’t have as many guys this time, once we had all completed the above, we set a one minute timer and knocked out big boys and plank jacks, which were part of the original circuit.

    Then a short mosey around the trailhead before returning to… that’s right, rinse and repeat. Somewhere in there, Russo and JV checked the wall of the stage for the scrawled out wisdom of teenagers. A sort of bathroom stall version of Men Are From Mars, Women Are From Venus-kinda thing that can’t be repeated here provided some good laughs (though god help any small kids who stumble upon this – maybe we’ll have to paint over

    After the second run, we kept the burpees (though we downsized to 15x this time) and threw everything else out in favor of:

    – Alpos
    – Rows
    – Goblet squats
    – Monkey humpers

    JV suspected there was some leftover animosity from the Ole Miss game in the way Cowbell kept shouting out: C’mon JV!! No time for the additional exercises this time, stashed away the blocks and circle up for some Mary: leg raises, Rosalita’s, and crunchy frogs to close it out.

    COT, announcements (April 9th, Northshore’s SIXTH anniversary convergence – be there!), and JV prayed us out. Thank you men for the opportunity to get stronger along side you, and the chance to lead. I appreciate it brothers.

  • Working on the Alternator – from Hawgcycle

    Conditions:
    71 degrees, Humidity 93%, Wind 15 mph from SE

    Pax:
    Tenderloin, Frac, Half-Baked, Pai Gow, Thumb War and YHC

    Warmup:
    800m jog followed by 4x50m accelerations

    The Thang
    • 800m @ 10K pace
    • 200m recovery
    • 300m @ 5k pace
    • 300m recovery
    Repeat 3-4 times

    COT:
    Prayers for those with health issues.