F3 New Orleans

Author: Rudy

  • Lundi Gras and Mental Gymnastics – from Percleator

    YHC had some fresh ideas to keep the PAX on their toes this morning. The exercises included some references to Mardi Gras and some tasks that required everyone to be awake and alert (YHC hopping that some PAX were hung over from parades).

    PAX: Cardinal, Paradox, Goose, Pope, Coyote, Kilo, Percleator

    Warmuparama
    SSH, WM, HK, AC, Chinooks (called here “throw me somethin mista”), CP, IW
    A good warm up Indian run around the neighborhood (the Sweat Loop?) w/ 7 big boys before the sprint. Indian run devolved into an all out foot race on the last leg. YHC loves this energy so no penalties were given.

    PAX arrived back at the Stage for 3 rounds of 21s. 21 SSH in unison but only the first 5 were counted out loud. If PAX stopped at 21, an easy exercise. If anyone went over, a punishment exercise for all.
    1st round: squats x10 or squat jumps x15
    2nd: Merkins x10 or Derkins x15
    3rd: Plank Jacks x 15 or Burpees x 10

    Lucky for the PAX everyone kept the count. Coyote was especially lazer focused. YHC tried to force a punishment but didn’t have the heart.

    “Memory Game”
    PAX stood in wide circle performing a repetitive exercise (SSH, high knees, Moroccan night clubs, hold Al Gore) . One member runs to middle of circle and performs 3 reps of any exercise. Next member does three reps of that exercise and adds 3 reps of another exercise. Each member must preform the string of exercises from memory and add another. No talking or counting. Mumblechatter to a minimum.
    This was a trial run for the concept. First round was no stakes. Just see how long we could do it. Then if PAX couldn’t go all the way around once, a punishment exercise. There were also plans to punish the one who goofed up, but that ended up being YHC… YHC would be honored if other PAX might take this routine and tweek to make it better.

    Played Iko Iko by The Dixie Cups
    Hold plank position, when you hear “hey now” do a merkin, “Iko Iko” or “Jackamo” perform mountain climbers until phrase is over.

    Relay
    Partnered up. PAX 1 bear crawled down field. PAX 2 sprinted in same direction, touch cement, turn around, run until you touch cement again, turn around, catch your partner. Then switch so that the crawl is done as a team, the full length of the field, there and back. Luckily for the PAX there was just time for one round because alligator walks were next.

    Mary: Nolan Ryans, American Hammers, Crunchy Frogs

    COT and Goose prayed us out.
    It brings YHC much joy when others seem to like being the guinea pigs.
    Thanks for the opportunity to lead.
    SYITG

  • Tit Rex Run – from Tinkles

    6 Pax shook off their Thoth Sunday hangover to get a glimpse of Tuesday’s Rex Run course. It will be a technical layout that will require you to run counter clockwise for 1.8 miles. Get ready! Other than that we did some warm ups, upper body work, and some ab work. Got over 3 miles in so a good way to finish up Run Cajun Run. Be safe finishing up Mardi Gras.

  • Rain, Pain and Gain – from Kenna Brah

    5 PAX Showed up on a gloomy, misty, chilly or my Renaissance vQ.
    Started with Imperial Walkers 20
    Low Slow Squats 15
    Arm Circles of 4 varieties @ 10 each
    Tin Soldiers @ 16

    THANG
    Stacking Exercise – Repeat the previous exercises at each stop along the way, stacking the movements.
    As we mosey around the lake:
    Start with 5 Burpees, Mosey
    ADD to Burpees, 10 Merkins, Mosey
    ADD to the prev ( You get it now) 15 LBCs, Mosey
    ADD 20 Lunge Walks, Mosey
    ADD 25 SSH, Mosey
    ADD 30 Dive Bombers, Mosey
    ADD 35 Freddy Mercury
    Jaunt over to the back of the museum for SUNDAY MORNINGS
    10 AIR PRESS in PEOPLES CHAIR Position
    5 Donkey Kicks, hold last kick , then go into BALLS TO WALL for 1 press or hold 10 sec.
    Did 4-5 rounds
    Mosey to side stairs and up, 5 dips at the railing corner, then to Finish with MARYs

  • Cornhole Gras – from Cardinal

    A beatdown on the Saturday of Mardi Gras weekend couldn’t leave the PAX unprepared for the festivities that awaited them. So out of charity for the brothers, YHC couldn’t let them down for his first Q.

    The indisputable best way to pass the time as you’re tailgating waiting for the next parade is a rousing game of cornhole, so the PAX assembled at the Peltch for a cornhole beatdown like no other to ensure that they’d be pros by the time we finished.

    First, the basic warmups of the usuals: SSH, IW, AC and CP, WM, and SL.

    After that, we moseyed on over to the chimney for a more focused set of strength-training exercises. Even the most basic cornhole player knows that it’s all about the stance, the slight squat, the balancing arm (with or without a beverage in the other hand) (but definitely with). So we did some one-legged squats, nice and slow in cadence, 10 per leg, to get the balance of the throwing arm. To strengthen your core stability to ensure a clean throw, 20 big boy sit-ups followed. And to make sure you wouldn’t land a bag 3 feet in front of the board, a nice long stretch of air presses (35 in cadence).

    But because we didn’t want to just be average cornhole players, but legendary, we went into round 2: A set of 15 genuflections in cadence to really get the legs pumping, 20 American hammers in cadence to solidify the core, and 30 Moroccan night clubs to get that power throw down.

    To close out the preparatory exercises, and to get our minds in the right place, we listened to the hit single by Rhett and Link called none other than “Cornhole Song.” Truly an experience to listen to as a pump up before an intense game. The PAX held Al Gore position and dropped for a burpee every time “cornhole” was said. Sufficiently prepared, and thinking of themselves as “Don Cornholio,” we moseyed to our final destination – a set of cement cornhole boards that the PAX had never known was actually there the whole time.

    Now, YHC had high expectations after such expert training. Each PAX got 5 throws (1 warm up and 4 throws) to try to score 7 points. If they succeeded, they were gifted with a slightly easier reward. And if they didn’t, the whole group paid for it.

    Round 1: 6 or below: bear crawl around a nearby square court, with 5 diamond ‘mericans at each corner. 7 or above: run around with 5 regular mericans.
    Round 2: success got them a Carioca around the field with 10 smurf jacks at each corner, while failure got them an attempted murder bunny around the field, with 7 jump squats at each corner
    Round 3: if they were good, nur around the field with 10 LBC’s at the corners, and if they weren’t, crab walking around the field with 7 leg lifts at each corner.

    Each PAX got the chance to throw, cycling through each round, and YHC was sorely disappointed by the general performance (including his own). The threshold of success was quickly lowered to 5, and then to 3. Sometimes we succeeded, mostly we didn’t, but fun was surely had by all.

    To close us out, and to show that all he needed was a solid warm up round, Enron nailed a very respectable 7 points, and at that we moseyed back to the flag (which, I have to confess, was shamefully left in my car during the workout – forgive me, Father, for I have sinned).

    Closed out with a little bit of Mary: penguins and crunchy frogs. COT and Paradox prayed us out, and welcome to Piccadilly – a unquestionably Spirit-given name to our new FNG.

    Looking forward to hearing about all the cornhole games won by the PAX in the coming days.

    SYITG,
    Cardinal

  • Help you RCR Miles out – from Mambi

    Knowing YHC hasn’t done as many miles as he planned or wanted given the opportunity to Q and add miles is always to plan. YHC showed up to the Flag hearing things like “I told you, a little faith Hokie”, “I thought I was going to win this bet”, “Then I hear Q needs to be here 15 minutes before working to welcome the PAX and any guest.” OK, well, “Welcome” then YHC waiting a few minutes did the disclaimer and instructed the PAX to grab a rock then head to the football field for warmups.

    YHC lead PAX in various warmups and a little stretch. Then instructed the PAX on the THANG.

    Somewhat of a BLIMPS but modified.

    B= x5 Man makers Blimpy with a Rock overhead
    L= x10 Lunge Twist with a Rock
    I= x 15 Isolated Curls with a Rock
    M= x20 Merkins alternating hands on Rock
    P= x25 Bent-over Row with a Rock
    S= x30 Squats with Rock
    Run 1 Lap

    Repeat until time expires

  • Rucking > Running – from Baywatch

    2 PAX joined YHC in the gloom for an early morning Ruck. It was a straight out and back over the bridge beside the bayou. We did merkins, squats, and overhead presses with our rucks at the turn. YHC also threw in some bear crawls up the mountain on the way back. We finished it out with some flutter kicks and BBS, with the rucks of course.

  • Challenge accepted and completed BBQ!! – from Shooter

    It was nice to get back out in the Gloom with my brethren a little further toward the North.. Plan initially was to Q the Gipper this week, but with a change to YHC plans Bubba graciously stepped up and covered, so seeing the Q sheet open for the A1c I simply shifted days.. Knowing the location in Covington always has coupons, I planned the beatdown with that in mind… From past backblasts post I knew to grab 4 coupons and that should be good as my interest were to partner up and share the coupons for today’s challenge.. PAX quickly swelled to 6 after my arrival at the 2nd level with Moby, Sonny and Jose 10k awaiting. I intended on heading to the top, but the softies of Covington like to meet under the covered portion when there is a little sprinkle 🌧 🥶! Just kidding of course because if it’s not necessary to get wet in low 50 degree weather than why should we… As for the other challenge of getting this BB completed, top this BBQ 2 hours following the beatdown.. “Anything you can do, I can do better!” 😬

    Warmup
    20IC SSH, Cherry Pickers
    10IC Windmills, Grass grabbers
    20IC Hillbillies, Imperial walkers, Butt kicks

    Thang
    Partnered up utilizing each of the 2 garage lanes. 3 stations

    First round
    25, 50 and 100

    25 Man Makers with the coupon each partner completed there own rep count.
    P1 did called exercise while P2 Sprinted out and then returned back pedaling.

    50 Squat Thrusters
    P1 did called exercise while P2 Carioca down and back.
    100 Curls for the girls
    P1 did called exercise while P2 Back pedaled up the incline ramp then sprinted down..

    Each group cycled through all.

    Second round (cut short on time only completed 2 stations) however BBQ did grab a rep after it was called on the alternating block Merkin..
    25, 50 and 75

    25 Alternating block Merkins.
    P1 called exercise while P2 Bear crawled 2 parking spaces, bunny hopped 2 parking spaces and crab walked 2 parking spaces. R/R
    Moseyed back.

    50 Kettle bell swings
    P1 called exercise while P2 lunge walked 2 parking spaces sprint 2. R/R down the parking garage and Mosey back.

    75 Tricep extensions
    P1 called exercise while P2 Bunny hopped 4 parking spaces and Bear Crawled 4 parking spaces returned with a Mosey…

    Ran short of time to cycle all groups through the 2nd round..

    Count, announce, COT with Moby taking us out!!!

    👏🏼👏🏼 To getting in the work gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • The 210 Stomp – from Rudy

    Its Twos-Day, 2/22/2022. As promised, a new route led to an easter egg on the Strava map (yes, a 2 mile out-and-back that formed a 2). And what better way to celebrate than by running in my tutu… Thanks High Rise for pacing and pushing me!

    And congrats to the Half Marathoners (Snooze, Kuch, Saban) who have really been pushing themselves through the Run Cajun Run!

     

  • Dirty MacDiablo – from Rudy

    Weather: 70 and humid. Feels more like early summer than winter, which we were in just a few short days ago (and apparently will be in again within a few days). 9 PAX gathered around a giant piece of wood (thanks to Scantron), while we awaited the tiny piece of wood that is now the namesake of the Wednesday workout. with 30 seconds to spare, Fast Tax appears carefully carrying the bat (carefully to ensure we don’t accidentally break it by dropping it).

    So 10 PAX head out of the gate towards the rocks. As YHC nearly breaks his ankle stumbling over a tree route – he remembers the Disclaimer. Quick stop for a disclaimer and a reminder to watch your step. Then back to the rocks, perhaps a bit more carefully than a moment ago.

    Quick warmup with some very slow stretching, which seemed to put Vagabond to sleep. So lets get to the thang. Grab a rock, feel free to go heavier as we won’t be running with it (once we get to the football field). As expected, Rougarou did not go any heavier than normal.

    At the field, circle up for the Dirt McDeuce: 4 sets. Each set is 3 exercises followed by a lap. Most of the exercises (arm/core/leg) will be in cadence, and often it will be 12 count. But YHC was clear that he would be modifying as desired. Overhead, BBSU, Squats, Lap. Curls, FK, Lunge, Lap. Rows, Twists, Monkey Humpers, Lap. Chest, LBT, Calf Raises, Lap. YHC had the distinct pleasure of feeling War Eagles soft and delicate tushy during the Monkey Humper stage. Pillsbury looked on in sheer terror, wondering just what he’s gotten himself into.

    Last thing: groups of 3 (while Hokie chose to just lay on the soft grass and stare at the sky): PAX1 takes a rock 50 yards down and starts Chest Press. PAX2 starts rowing. PAX3 sprints to PAX1. And so it repeats. One pax running, one chest pressing, one rowing. Got about 8 mins of this. Then it was time to return our babies and head back to the flag.

    COT: announcements and intentions. In particular, YHC is asking for peace, serenity and healing for in-laws while they navigate a recurrence of CLL. ANd also asking for empathy for he and his M as we together try to help her parents through a very difficult time. Thank you all for your prayers and thoughts this week!