F3 New Orleans

Author: Rudy

  • Cub, Cub, Bear! – from Baywatch

    It was a blustery morning after a stormy night but 9 PAX made the trek to City Park. After the normal pleasantries, we moseyed to the track for a warmup:

    25 SSH
    20 Hillbillies
    15 Peter Parker’s
    15 Parker Peters
    12 Grass Grabbers

    Next, we moseyed to the Foundry for
    a quarter Murph. After all had finished, we ran over to the playground near the picnic pavilion for a new game called Cub Cub Bear. Heard of Duck, Duck, Goose? Well, this is similar, just with bear crawls. We circled up around the play ground with a plank as the static position instead of standing. As one person bear crawls around they tap each person saying cub or bear. If you get tagged as bear you must do 2 merkins then try and catch the other person while both bear crawl. The circle ended up being a little too large but the game was still fun. After everyone had been tagged, we moseyed over to the back of the art museum.

    Some of the PAX had never been to a Renaissance beatdown so I introduced them to Sunday Mornings. After several rounds we headed back to the flag for some Mary and COT. It’s always a pleasure leading you, brothers.

  • I got you buddy – from Bogey

    Brief warmup…
    Grass grabbers-10/AB-10/Squat Twist-10/SSH-20/AC for&back-10ea/PePa, PaPe, MC-10ea.

    To the gym…
    20-Merk/Calf raises/Monkey H. then a lap
    15-….
    10-….
    5-…

    To the Pavilion
    Rt leg step up-15/Dips-15/Lt leg step up-15/Dips-10/Rt leg-10/Dips-10/Lt leg-10

    Peoples Chair – 30sec/30 sec w/ air curls

    To the rock pile…
    All with rock
    15-Curls/Rows/Ov. Press/Triceps
    10-…
    5-…

    Frisbee Toss game

    COT

    Gratitude!

  • When Kuch is away, the PAX will play (aka fartsack) – from Baywatch

    Pothole and Saban joined YHC on a perfect morning at the Lakefront. I was a little surprised upon arrival to see no PAX given that it was the off week for Broga. Then a car pulled up and I asked Saban and he replied simply, “Kuch is out of town.” No more needed to be said. If your not aware, Kuch is the unofficial PAX herder for Lakeview. When he’s away, we apparently stray (not that I can say much as I’ve fartsacked my fair share lately).

    Nonetheless, three strong we moseyed around the fountain and stopped for a warmup. 25 SSH, 15 merkins, 15 Peter Parkers, 10 Abe Vagodas, 10 Grass Grabbers.

    Since RCR is done and Memorial Day will be here before we know it, it’s never to early to start getting ready for The Murph. So we moseyed over to the House of Pain. 5 rounds w/ each round including 5 pull ups, bear crawl up hill, 5 squats, run down, 5 burpees, bear crawl back up, 5 squats, run down and start over.

    Next we moseyed over to Canal Blvd and did some 4 corners with ascending reps each round—7 reps, 14 reps, and then 21. Corner 1 was shoulder taps, corner 2 was merkins, corner 3 was Jlos, and corner 4 was BBS.

    Then we moseyed back to the flag for some Mary at COT. Thanks gents!

  • When Kuch is away, the PAX will play (aka fartsack) – from Baywatch

    Pothole and Saban joined YHC on a perfect morning at the Lakefront. I was a little surprised upon arrival to see no PAX given that it was the off week for Broga. Then a car pulled up and I asked Saban and he replied simply, “Kuch is out of town.” No more needed to be said. If your not aware, Kuch is the unofficial PAX herder for Lakeview. When he’s away, we apparently stray (not that I can say much as I’ve fartsacked my fair share lately).

    Nonetheless, three strong we moseyed around the fountain and stopped for a warmup. 25 SSH, 15 merkins, 15 Peter Parkers, 10 Abe Vagodas, 10 Grass Grabbers.

    Since RCR is done and Memorial Day will be here before we know it, it’s never to early to start getting ready for The Murph. So we moseyed over to the House of Pain. 5 rounds w/ each round including 5 pull ups, bear crawl up hill, 5 squats, run down, 5 burpees, bear crawl back up, 5 squats, run down and start over.

    Next we moseyed over to Canal Blvd and did some 4 corners with ascending reps each round—7 reps, 14 reps, and then 21. Corner 1 was shoulder taps, corner 2 was merkins, corner 3 was Jlos, and corner 4 was BBS.

    Then we moseyed back to the flag for some Mary at COT. Thanks gents!

  • Bringin’ em Kids to Church – from Goose

    For only the third ever beatdown in the Houma area, a record five PAX gathered, anticipatorily subdued, in the gloom on Tuesday morning on the top of the hill at Lumen Christi. It didn’t take long to get the mumblechatter going, though, once Paradiddle showed up in a fly tanktop in sub 60 degree weather. YHC sadly lamented all the tanktops his M talked him into tossing not long into marriage, and then commenced the warmup.
    PAX: Tighty Whitey, Elmer’s, Picadilly, Paradiddle, Goose

    Warmup: (all in cadence) 20 side straddle hops, 20 windmills, 10 arm circles (fore, then back), 15 cherry pickers, 20 self-love (Michael Phelps), and 20 Imperial Walkers.

    Theme: Taking little ‘uns to church.

    Thang 1: From the parking lot
    Short mosey to the truck where official F3 coupons (stenciled cinder blocks) awaited. Partnered up to become married couples (or a throuple in one case) working to get the kids and their gear from the parking lot into the church.
    Partner 1 farmer carried two coupons (baby carrier, diaper bag, what have you) while the other did five big boi situps (bigger kids tying shoes, falling down, etc.) before running to catch up and swapping with Partner 1. Once arriving at our destination on the other side of the lake, we realized we got the service time wrong and it was already 3/4 of the way over, so rinse and repeat back to the top of the hill (the next closest church), but this time dying cockroaches instead of situps (kids on the ground throwing tantrums).

    Thang 2: Taking loud kids to the back, and forth
    Down by Souby Hall, just outside the huge windows for all inside to watch (just like at church when you have to leave with a screaming child), PAX completed a set of 7’s. At one end, started with 6 flutter kicks (tantrum) before backward-lunge-walking (genuflecting to the altar) to the other side for 1 goblet squat (squat with coupon held under the chin, like trying to quiet a 30 pound baby with sharp, concrete corners). Then, lunge walk forward (genuflecting to the altar) and upon arrival, completed 5 flutters (next tantrum) and repeating with 2 goblet squats on the other end and so on until 1 flutter and 6 squats.

    Thang 3: Sporadic Prayer
    In the same area, PAX completed a Jack Webb. (In full transparency, YHC took some delight in what seemed to these newer PAX to be a quick, harmless ascending ladder of 1 merkin and 4 air presses starting at 1:4 and ending with 10:40. I mean, how heavy can air be?) It was like the age-old pattern of getting down and dealing with squirmy kids, and then standing and praising the Lord for a few seconds before needing to get low to quell more squirmage. Needless to say, air is very, very heavy, and praising the Lord takes some serious effort sometimes.

    Thang 4: Back to the vehicle
    Rinse and repeat Thang 1, but 10 Freddy Mercuries on the way out (2 is 1), and 5 burpees on the way back. Finished at exactly 45 minutes, grateful for the chance to finally put the kids (I mean coupons) down and go home to take off those darn high heels and put our feet up. It was hard, but it was worth it!

    Thanks for joining, fellas, and for seeing the value in pushing hard on a Tuesday morning!
    See You in the Gloom,
    Goose

  • Ten by Ten – from Waterpik

    Warmup at the marsh then mosey to the trailhead. Stop at each block along a circuitous route for 10 reps of 10 exercises at each block. The exercises were merkins, sister mary Katherine’s (2 ct), Superman’s, crunchy frogs, leg raises, monkey humpers, hello dolly’s, smurf Jack’s.

  • Better Luck Next Time Calvin – from Paradox

    Better Luck Next Time Calvin

    YHC woke in a blind panic at 5:15 realizing my car was in the shop and this car had all my F3 props (cones, kettlebell, hickory stick). Had to scratch a fully formed beatdown with said props and jump into the beatdown laboratory for some quick inspiration. Two cups of unleaded later we were ready for an impromptu 3 man beatdown at the Stage. Goose provided some top notch coupons and apple music brought some fresh jams.

    Lots of discussion this morning with our QIC and the two PAX involved the great slide incident from a recent peltch beatdown. After a full incident report and lots of counseling we moved on and YHC reinstated himself as YHSC (your humble safety coordinator). Todays plan was to hit as many muscle groups as possible and I think we gave it a fair run.

    Warmorama
    SSH, IW, WM, AC, SL, HKs, BKs, Morrocan nights, mosey to bumper/stop sign
    Wrapped up warm up with a little MJ Beat it: Burpees on Beat it , Al Gore for the rest

    THANG 1
    Mini Dora #1
    50 Coupon Squat Presses, 100 Coupon Curls, 150 Coupon Calf raises alternating with mosey to bumper, stop sign

    Neck stretches 10 count, chin to shoulder , roll to side repeat

    Song
    Best Day of my Life: Side plank reaches then Mountain Climbers on “best day of my life- hook”

    Mosey to bumper

    Oblique Coupon Raises x10 IC

    Mini Dora #2
    50 Coupon deadlifts, 100 Coupon rows, 150 LBCs alternating with run-high knees-toy soldier-run around the track

    Just enough time for a true finisher
    Calvin Harris: Too Close
    Chest on ground for back pinchers constant with flutter kicks on the chorus beat drop
    Great effort from the PAX and we let Calvin know this was a weak attempt to break us.

    HR max: 159 (see you next time Calvin)
    Mumble Chatter: ultra low 14% (Perc and Goose are warriors and complaint is not in their DNA)
    Paradox Redneck Translations: Perc thinking I was saying EnDoras instead of Mini Doras because English is not YHCs first language.

    Strong Effort Fellas

    COT and Goose prayed us out
    As always I appreciate the opportunity to lead
    SYITG

  • Blue Abadeee – from Paradox

    YHC gathered some new props and an experimental new game for the PAX on a warm bayou morning.

    WARMORAMA
    SSH, IW, Windmills, AC, CP, BKs, HKs
    Wrapped up Warm up with Eiffel 65’s Blue
    Hold LBC formation and LBC crunch on Blue
    This is a long one, they get especially “broken” at the end.

    Thang 1
    Headed out to Sweat Grass Loop for a light mosey and we found some pre planned treasure in the straight away. YHC planted 10 cones on our course for my first attempt at 1st and 10s.
    Started the PAX at 10 yards with 10 diamond merkins and 1 burpee, sprint the remaining yardage, mosey back to 20 yard cone for 9 diamond merkins and 2 burpees…repeato
    NOTE**We only completed to 80 yard marker and capped off with merkin, derkin, werkin finisher due to YHC poor time management and wanting time for THANG 2 experiment.

    THANG 2 MEMORY GAME
    YHC was inspired by recent PAX creativity including Percolators sharpening of our mental fitness so we spiced up an old childrens game with a twist. 24 cards were organized with care and each had a mactching twin. Each pax took a turn flipping two cards, if they match we do just the exercise and they go into the bag. If they don’t its both exercises . Cards listed below. We only made it about half way here but looking forward to a PAX goal of finishing at a future beatdown.

    24 cards with Matches of:
    15 carolina dry docks
    25 werkins
    15 dips
    25 derkins
    25 sister mary K’s
    Bench sprint
    50 ssh
    25 flutter kicks
    50 LBCs
    1 lap track run
    25 Big Boy SitUps

    Only 3 minutes left so we wrapped up with a thunderstruck finisher (burpees on thunder, cherry pickers on rest)

    BIOSTATS
    Max HR: 179 thanks to Goose sharpening iron with his sprint effort
    Morale: 80% due to suprisingly warm weather
    Mumblechatter: 37% (YHC poor time management and underestimating 1st and 10s)
    Safety Level: 108% due to Tidy Whiteys flourescent hoody and YHCs approaching motorist etiquette

    COT ,
    Continued prayers for Ukraine/Russian conflict
    Thanks for another opportunity to lead
    SYITG

  • It Was A Painful Morning – from Fast Tax

    Saturday, March 5, 2022
    It had been almost a year since YHC Q’d Mothership so I was rather looking forward to it…at least Friday evening. After a long night entertaining the relatives and drinking waaayyyy too much wine, I finally hit the bed sometime around 1 or 2am. Needless to say, when the alarm went off at 6:00, I knew it was going to be a very painful morning. Nevertheless, Tax Credit and I managed to get there just in time.

    After disclaimer was given, 8 Pax moseyed to the parking lot for some warmups consisting of SSH, Abe Vigodas, Nancy Kerrigans, and Hairy Rockettes. YHC’s inability to do the left side of the Nancy Kerrigans did not escape the attention/commentary of those in attendance…

    Unwilling to jump right into the highly anticipated main event, YHC kicked things off with 50 ish yards of Welsh Dragons.
    Welsh Dragons: While remaining in plank position, PAX bear crawls forward 5 yds, does 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We continued until we got to 10 reps each (I think), holding plank for rest of PAX to finish.

    Next bit of fun was the Indian Crab Walk Snake with a crabby wife pleaser twist at the end.
    Indian Crab Walk Snake: While lined up on your six doing LBCs, the guy in the back crabwalks to the front, weaving in and out of the PAX as he makes his way to the front where he performs two crabby wife pleaser merkins. As each PAX makes it to the front, the guy in back starts, at least in theory…It seems this proved too difficult b/c when YHC got to the front and looked back, there were at least three crabs heading his way.

    With time to spare, YHC thought Indian Rabbit Hop , sure, why not…
    Indian Rabbit Hop: PAX lines up, face down in plank position, all facing left with 2-3 feet between PAX. Last man broad-jumps over the planking PAX to the head of the line, Indian Run style. We continued cycling through until Q said stop.
    After retrieving his balls and cones, and dishing out a few penalty burpees, we headed to the Great Lawn for BATTLE FRISBURPEE.
    After a quick recap of the rules for PAX in attendance, we divvied up into teams and began to battle.

    Team 1 (black shirts): Almonaster, Tax Credit, Willie, War Eagle
    Team 2 (non-black shirts): Boo-Boo, Fast Tax, King-Kong, Mahatma

    The battle was hard fought and close…ish. Several PAX took advantage of the “last one touched” rule to strategically hit members of the opposing team that guarded too closely (mostly YHC), forcing them to stop and do 3 burpees. Almonaster learned (repeatedly) that you can be hit by the Baller even if you aren’t holding the Frisbee. Meanwhile, more than once, War Eagle’s demonstration of full-contact Frisburpee in a prior game was revisited on him and his teammates.

    Even though YHC’s referee skills maintained a fair and level playing field, Team 2’s victory was decisive with a final score of 6 to 2.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Breakfast at Café Navarre followed for most.

    Thanks for the fellowship!
    SYITG

  • Kill 2 Birds With 1 Backblast – from Steve

    That’s right, YHC is incredibly lazy and, were it not for this group of upstanding men, I can only imagine how much lazier I might be. Not only is this a few days late, but we’re also gonna just roll Tuesday and Wednesday’s beatdowns into one BB.

    First up, Granny’s, 3/1 – Mardi Gras Tuesday.

    Russo was gonna throw us a party, but ended up unable to Q so YHC stepped in with a not-nearly-as-clever (and certainly not nearly as fun) beatdown. It was almost a solo outing (Shooter unfortunately experienced this the day before at the Marsh), had our new ultra runner not shown up. I had been scratching off names of all the out-of-town pax (no Waterpik, no Zoolander, no JV…), letting myself dream about potentially getting back to bed, when Cowbell rolled in. We wearily (and warily) eyed each other (“Are we really gonna do this?”) and then got down to it before either of us could back out. Usual warmorama, then into a tough ladder:

    10 burpees, mosey up the stairs and back, then 10 burpees, 20 freak nasties, mosey up the stairs in back. You get the idea. The full ladder would look like:

    10 burpees
    20 freak nasties
    30 merkins
    40 mountain climbers
    50 big boys
    60 squats
    70 ssh’s
    80 IW’s
    90 Apollo Ohno’s
    100 LBCs

    We only made it through 7 rounds because anything that consistently begins with 10 burpees is gonna eventually slow down. COT, nameorama, YHC prayed us out and we went on our way.

    Gipper, 3/2

    Again, usual warmorama and then a quick set of 20 merkins, 20 squats, 20 LBCs. Lap around the train depot so everyone knew the route, then started a partner, cinderblock routine. P1 laps the depot while P2 starts on the following exercises:

    Squirrels (curls + squats)
    Chest presses
    Windshield Wipers
    Alpos
    Squat Thrusters
    Kettlebell swings

    And then I believe it was nearing time, so we did another 20 merkins, 20 squats, 20 lbcs before returning the blocks and circling up for COT. Jose prayed us out, with gratefulness for this group and for these men. YHC seconds that – thanks for the opportunity to lead and get better with you gents.