F3 New Orleans

Author: Rudy

  • Runners, Ruckers with Cowbell ahead of schedule and somewhere in between Bushwacker!!! – from Shooter

    Last 2 weeks YHC has decided to strap up with a Ruck sack instead of Mosey at the Scramble.. Although the distance is far less for logging RunCajunRun mileage the mumble chatter is far easier and the change of pace for the Q is welcomed at the present.. Acceleration is a key component of F3, whether in Faith, Fitness or Fellowship (preferably in all 3 categories) YHC has enjoyed the latter with Akbar and JV on the recent Rucks… Sharing the likes of history and traditions enjoyed by my fellow brethren is always interesting.

    Warmup
    10IC Grass grabbers and Merkins along with 20IC Butt kicks, lmperial walkers and SSH..

    Thang
    The traditional route for the runners adding a 2nd loop and the Ruckers 17 mins out and returning. Arrived back at the AO with some of the PAX taking in extra loops for mileage. Rounded up the PAX to finish with some core all 25IC Mountain climbers, Flutter kicks, LBCs, Mountain climbers and Hello Dollies. Offered up intentions for the family who unfortunately lost a child in Slidell yesterday. As well as prayed for PAX safe travels and those celebrating the carnival season. YHC also prayed for the PAX to spread Mercy to those in our communities, workplaces and also those that cross our paths daily, most importantly (personal experience) having Mercy in our own homes..

    Appreciate such a great showing at the Scramble this Gloom from the PAX (9+Q) and welcome any takers for my lead at the A1c tomorrow..

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • The One and Only – from Baywatch

    Apparently all the other PAX went to stretch their groins this morning at broga. So I grabbed my ruck out of the the car and carried heavy stuff for 45 minutes and finished with some pull-ups at the House of Pain…you know, man stuff. Okwata 4life 💪

  • The Scrum Drum – from Bolt

    Music of course; much of which made Charmin cringe—mission accomplished.
    Warmup:
    SSH (25), Abe SLOWgodas (12x), arm circles forward/back, seal claps, overhead claps, Moroccans all 20x), self love (10); Toy soldiers, Hillbillies (15x)

    The Thang:
    Z90s: 5 thru 20 reps/4 exercises, mix crabs forward/back>bear forward/back between trees and switch exercise.

    Round 1: burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkin 15x, plank jacks 20x

    Round 2 (bear crawl): burpee, air squats, Peter Parker, Moroccan night clubs

    Round 3 (forward crab): burpee, Bonnie Blair, Parker Peter, overhead air presses

    Round 4 (crawl bear): burpee, R/L side squats, diamond merks, LBCs

    Chumbaburpee:
    SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH.

    COT. Welcome FNGs Pillsbury and Focker!

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG

  • 2sday – from Russo

    I had a much different plan for this morning at Granny’s that may or may not have involved a Fibonacci sequence. But as I was prepping my electronic winky, I realized 2day’s date and had 2 erase the whiteboard and start over.

    Great Pax of 8 HIM 2day 2 celebrate a once in a century event: 2-22-22, with a spring-like 65 degrees and slight breeze as our backdrop.

    Warmup (12x or 22x, all IC)
    – Sealjacks
    – Cherry pickers
    – Self love
    – Toe touches
    – Butt kicks
    – Grass grabbers

    Thang

    – 22 Freak nastys
    – Calf raises up the pilot house, 2 every 2nd step
    – 22 Freak nastys (IC, thanks Cowbell!)
    – Calf raises up the pilot house, 2 every 2nd step

    Mosey over 2 the busstop, where it was 22 step ups

    Mosey further 2 Coffee Street for 22 monkey humpers

    Mosey 2 the tunnel, followed by:
    – 11 patty cake merkins
    – Mosey down to the tunnel, shuffle step through the tunnel, back pedal back up
    – R&R those patty cake merkins and tunnel mosey

    Mosey back 2 Coffee Street for 22 Crab cakes
    Mosey back 2 the bus stop for 22 Donkey kicks
    Mosey 2 home for column suicides, 2 merkins at each column

    2 minute plank

    Slalom mosey

    Mary
    – 22 crunchy frogs
    – 22 wife pleasers
    – 22 gas pumps

    COT, Name-o-rama, announcements, and prayer wrapped us up.

    Announcements

    -Cowbell has RCR T’s for captains to be distributed.
    – Hammer and crew are fundraising for the Nehemiah project, check Slack for more info
    – Chainsaw is celebrating his eighth trip around the sun and has his VQ this Saturday at the Lakefront!
    – A week from today is Party Gras at Granny’s, post if you’re in town for some Fat Tuesday-themed fun

    The all-stars were out this morning. You all pushed me and for that, and the camaraderie, I thank you.

    SYITG

  • Once You Prop the Fun Don’t Stop – from Paradox

    Every group needs a prop guy ,I thought as a peered into my garage (“beatdown laboratory”) for Q inspiration. Heavy bar? old bands? Lonely kettlebell? Abandoned pool noodle? A plan formed for a “prop guy” workout at the Stage on a warm (return of the warmup sweat) bayou morning. The Pax assembled with some great assorted chatter about Mardi Gras festivities. Still riding a wave of energy from the record setting beatdown at the Peltch we dove in.

    WarmoRama
    The usuals with a few beat laboratory trials
    SSH, IW, Windmills, Invisible Chairs, Old Man calf stretch, Arm Circles
    Short bumper to stop sign mosey with a discussion about relative AO run distances.

    Disclaimer
    Pax were instructed to pick a prop with caution. (30 lb bar soft bar, 25 lb kettle bell, 15 lb resistance band, standard unit pool noodle (orange for safety)

    THANG 1 LOVELY DAY (RIP Bill Withers)

    Gave a short disclaimer that his song is a great alarm tone to wake up to. Use it to get your mind in a peaceful state and reminder that each day is another in Gods creation. Its also a groovy 70s tune.
    Cherry Pickers until chorus hits then grab your prop for a rep on Lovely days
    Bar Man: OHP
    Noodle Man: extended shoulder raise
    Kettle Man: KB swings
    Band man: curls (1 foot in band, forms a triangle)
    When the chorus drops we change props clockwise (instructed by Enron that counterclock rotation was borderline communism )

    Notes: split the last chorus because Bill Withers sounds like hes broken and the song is skipping but there are really just a bagillion lovely days.

    Goose went full Price is Right mode and had the high guess on 86 for number of Lovely Days in the song. Actually 95. His prize. Hold the Noodle for the Prop Run.

    THANG 2 Prop Run

    We took off from the stage and headed for parts unknown down rich mans loop with every man holding a prop
    Each light we used props for 10 reps as follows:
    Bar Man OHP Squats
    Noodle man- Canoodles (holding pool noodle acrose chest and doing American hammers )123- 1
    Band man- Straight arm raise ups
    Kettle Man: Swings

    Did roughly 8 rounds of these at light poles with a break for a mini burpee ladder
    5 burpees , run two poles 4 burpees, run back etc
    Great discussion about the future use and naming of the the blank canvas street for sprints.

    The PAX had a lively discussion about the pronunciation of a floating cajun vessel (pirogue?). Goose and Cardinal nearly came to blows but we north La guys were able to step in and keep the energy on burpees.

    Wrapped up with a mosey to the flag with our props and a few needed “prop switches”

    Thang 3 Prop Tabata

    Same props with 30 sec work, 10 second rest
    Kettle man- goblet squats
    Bar man- wide curls
    Noodle man- Canoodles
    Band man- Straight shoulder raises

    Completed 2 cycles

    Just enough time to for a Thunderstruck Burnout
    Merkins on Thunder, Plank on the rest
    Switch half way and did burpees on thunder and SSH on the rest ( YHC shows mercy)

    Wrapped up with COT and Goose prayed us out.

    Moleskin:
    Todays prop workout is a physical reminder that many of us carry burdens of different shapes, sizes and appearances. You never know what someone’s previous or future burden will be but being there ready to shoulder the load with them is the key. Don’t shoulder those burdens alone. Put faith in God to provide your strength and to provide your support system for the burden.

    Thanks for the opportunity to lead fellas
    SYITG

  • The Fittest Presidents – from Akbar

    3 HIM at the Marsh today for a celebration of the fittest Presidents.

    Conditions: 67, slightly muggy but comfortable

    PAX: Akbar, Russo, Waterpik

    Warm up: SSH, Self-Love, Grass Grabbers, Toe Touches, Arm Circles

    Thang:

    Celebrate our fittest presidents with Tabata. 46s on, 14s rest, to represent 46 Presidents to date. Almost all Presidents played golf, whether good or not, so some dynamic golf stretches were sprinkled in: Side step ups on bench, Inchworm merkins, lunges with upper body rotation, wife pleasers, single leg wife pleasers, Cat/Cow

    Start at center court, with mosey’s to the bench, playground, and intersections down Noah’s Ark. Return back the same way and finish at center court.

    George W Bush Running Run/Sprint between each block

    Woodrow Wilson Cycling Freddy Mercury

    All Presidents Golf Mixed in throughout

    George Washington Wrestling Bear Crawl
    Abraham Lincoln

    Barack Obama Basketball Bobby Hurley’s
    Jimmy Carter

    Ronald Reagan, JFK Swimming Scuba Steve’s

    George H Bush Baseball Nolan Ryan’s
    Jimmy Carter

    Teddy Roosevelt Wrestling/Boxing Boxers Squat (Al gore punches)

    Gerald Ford Football Up Down Merkins
    Dwight Eisenhower

    Richard Nixon Bowling Bowler’s Lunge

    FDR Rowing Supine pull ups/rows

    And the President credited with the most sports is…… Jimmy Carter.
    Tennis, basketball, track/field, baseball, cross country, golf, hunting, fishing

    Mary: Gas pumps, heels to heaven, Dolly, Rosalita, leg raises, LBC’s

    Count/Name, and Pik prayed us out

    Announcements: Run Cajun Run ends in 7 days – get your mileage in and record your numbers.

    Thanks for letting me lead, and appreciate the follow. Till next gloom,

    Akbar

  • It’s Too Slippery…that’s what she said – from Fast Tax

    El Diablo – 2/16/22

    Given the amount of unflattering commentary aimed in the Q’s direction prior to disclaimer, YHC knew it was going to be a day for penalty burpees. With disclaimer said, we moseyed out of the gate toward the rock pile. After the first stop for penalty burpees (Rudy), YHC called an audible and dispersed the warmups throughout the mosey to the rock pile: Abe Vigodas, mosey, Happy Jacks, punitive burpees (Hokie), mosey, Hairy Rockettes, final mosey to rock pile.

    After medium to heavy rock selection, we headed to the football field for the first exercise of the morning and a Fast Tax favorite, Field of Dreams.

    FOD: Partner up, PAX 1 begins to traverse the field as follows: lunge with rock to 25yd line, drop rock, do 10 merkins, bear-crawl to 75 yd. line, do 10 Crab Merkins (aka extended wife pleaser merkins, i.e. pushups while holding the crab position), lunge remaining 25 yds and do 50 BBS at goal line, repeat back. Meanwhile, PAX 2 does 15 rows, 15 curls, and 15 O/H press then runs to switch with PAX 1 (without bringing rock) who runs back and does the rows, curls, etc. Cycle repeats until they are back at the starting point.

    William Wallace on the tennis courts, previously known as Rock the Court, was the next event, this time without rocks to avoid the wrath of the tennis pros.

    WW: Divide into 4 teams, one at each corner. One PAX member from each team runs to the center and performs 10 reps of the first of five selected exercises (Burpees, Crab-Merkins, Plank Jacks, Floyd Mayweathers, and Absolutions) while the rest of the Pax are in a low plank (or other variations of plank). When he returns to his corner and low-planks, the next teammate runs to the center and does 10 of the same exercise. This repeats until all PAX on the team has had a turn, then the cycle repeats for the next exercise, and so on, until all five are complete.

    With time to spare, we headed to the playground for the Playground Scramble , another chance for YHC to deny his 50 years by proving he could still act like a child.

    The Playground Scramble went something like this: All PAX start in plank while first PAX soldier crawls up the spiraled tubular slide, down the ramp, through the small tunnel, then arm over arm across the monkey bars, across the balance beam, arm over arm across the next two overhead bar things then side scramble across the rock wall, all while not touching the ground. Anyone touching the ground had to do 20 burpees. Next PAX can start up the slide after the PAX ahead of him exits the slide at the top. PAX waiting at the beginning or the end had to do continuous BBS or plank until everyone made it through…at least that was how it was supposed to go.
    I think only two or three PAX, including yours truly, actually made it up the slide, the rest complained about it being too slippery [that’s what she said] and that YHC only made it b/c he was scrawny, and other lame excuses… Needless to say, there were a lot of burpees being done.

    As the last PAX completed the course, time was running out, so to the rock pile we headed, followed by a quick mosey to the flag for name-o-rama, announcements, intentions, and prayer. Coffeteria at PJs followed.

    Thanks for the fellowship and the opportunity to lead!

    SYITG