F3 New Orleans

Author: Rudy

  • We ran – from Rev Sox

    Some ran, some walked, it was the Wally Run. I have nothing else to add.

  • Did I say Frisburpee? – from Fast Tax

    I could detect a hint (or was it a modicum) of disappointment in the air emanating from the 11 PAX assembled as YHC arrived to Q El Diablo this morning. Alas, what tragedy was responsible for this burgeoning discontentment? Apparently, it was seeing my hands bereft of any battle balls or Frisbee. It did not take YHC long to remember (or be reminded) that the workout description for today said “Battle Frisburpee Likely.” Not today – Sorry…

    After disclaimer, we moseyed to the rock pile area for warmups consisting of:
    • Grass Grabbers
    • 5 Penalty burpees – Rudy renaming Q’s exercises
    • 5 Penalty burpees – Rudy renaming Q’s exercises AGAIN
    • Mountain Man Poopers
    • Nancy Kerrigans – YHC was not the only one having trouble standing on one leg while sticking the other leg back and rotating both arms in circles…
    • Hairy Rockettes

    Following rock selection, we headed to the football field and lined up on the goal line for the first event, Colt 45s.
    Colt 45s are basically a broken down curl (with rock) performed IC:
    • 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
    • 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
    • 15 reps start at the bottom of the movement and complete a full range of movement all the way up.

    Red Barchetta was the next event, enhanced by the musical accompaniment of Rush’s 1981 hit – Red Barchetta. PAX line up on the goal line and perform the following sequence OYO no resting:
    • 10 O/H Press; 100 yard dash, 100 SSH, run back to goal line
    • 10 O/H Press; 75 yard dash, 75 mountain climbers (2 is 1 of course), run back to goal line
    • 10 O/H Press; 50 yard dash, 50 LBCs, run back to goal line
    • 10 O/H Press; 25 yard dash, 25 merkins, run back to goal line
    • 10 O/H Press; 10 yard dash, 10 Burpees, run back to goal line

    After a 30 second breather, it was time for Captain Thor, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep, typically 10 reps. Noting the lack of gasps and groans halfway through, YHC thought we could use a couple more reps…so let’s make it 12. For those who don’t want to do the math, the last rep was 12 BBS & 48 Amer. Hammers for a total effort of 78 BBS and 312 Amer. Hammers.

    Digging deep into his repertoire of exercises for something interesting and entertaining, YHC selected Vertigos.
    PAX run to the 50 yd line but with each step you rotate so that you are always spinning as you move forward (clockwise or counter-clockwise, your choice). On reaching the 50 yd line, and letting the dizziness subside, we performed 10 absolutions and ran Vertigos back to the goal line.

    With a few minutes to spare, we paused our mosey back to the rock pile for 5 Welsh Dragons.

    Then it was back to the flag for count off, name-a-rama, announcements, and prayers.
    Happy Birthday to @Belloq

    Followed by Coffeteria at PJs.

    Thanks for the fellowship!
    SYITG

  • Just Chillen’ (literally) at The Ho – from Baywatch

    Fracsac and Kennah Brah joined YHC for a cold and windy beatdown at The Ho. The temp was around 40 but the wind off the lake made it feel much colder. With disclosures given, we circled up for a much needed warmup.

    25 SSH IC
    20 Mountain Climbers IC
    15 Imperial Walkers IC
    15 Arm circles (F/B) IC

    The Thang (Part 1)

    There were 5 trees along one side of the parking lot equally spaced at 10-15 yds apart. So we lined up at one end and did some modified suicides. Crab walk to first tree and back. Do 5 burpees. Lungewalk to second tree and back. 5 burpees. High-knee skip to third tree and back. 5 burpees. Run to last tree and back. 5 burpees. Now that we were all thoroughly warmed up, we moseyed over to the levy (we unfortunately didn’t have a Chevy to keep us warm).

    The Thang (Part 2)

    Elevens were on tap. Star crunches (aka Rower crunches) on one side. Bear crawl up. Do 5 squats. Run down and do burpees on the backside. Bernie Sanders back up. Do 5 squats. Then run down to start again.

    The PAX were able to finish with a minute remaining so we moseyed back to close it out with the COT. Thanks for pushing me gentlemen!

  • HUMP day!! By the way Moby, what are you wearing? – from Shooter

    Having missed the last few Gipper beatdowns, YHC knew he had no excuses if he took the Q… Meeting up with Steve at our WD location to carpool. Minus one of our other brethren in Bushwacker the ride produced some small talk and not the normal rambles of chatter on the drive north.. Upon arrival Steve and YHC noticed we were the first at the AO until the likes of Barely legal came rolling in.. After planting the shovel flag the 3 of us started out for a pre miler running through the streets of beautiful Covington talking some sports and mumbling about the upcoming challenge that one (unnamed) of our own is setting out to achieve.. Although the insanity of the challenge he has bestowed upon himself seems impossible, the 3 of us all agreed it will be accomplished knowing the natural desire and determination of this individual.. Beware Covington of possible Wolverine sightings in your future!! Returning to the shovel flag 4 more PAX, plus Sonny awaited as we started in our warmup..

    All 15IC SSH, Toe Touches, Cherry Pickers, Arm circles, Imperial walkers, Hillbillies and Butt kicks…

    YHC chose 2 coupon workouts from the Exicon, so we gathered our blocks then returned under the breezeway for FLORA 123.. Partnering up we completed the 100 200 and 300 rep count of Derkins, planks, LBCs, 6inch holds, Goblet squats and holds..
    Sonny was extra motivated on this Gloom as he tried getting in some of his own versions of Monkey Humpers with mans best friend.. Not sure where the motivation came from but maybe it was the cologne or soap, which prompted other PAX to inquire about the secret aroma for potential attractant at home with the M… Not sure if it would work but let’s just say it was in the air at the Gipper on this day with the abundance of attempts displayed by ole Sonny (Turbo dawg) on this HUMP day!!!
    After finishing we took our blocks to the parking area/boat yard soon to be attorneys office for the finale.
    Gorilla Complex was on tap with one modification. YHC was not sure of one of the said exercises in the rotation, so substituted Rows instead.. The just is 8 rounds of 5 exercises with 8 reps followed by a 50 yard sprint between each round.. With coupon 8 curls, 8 rows, 8 shoulder presses, 8 squat thrusters and 8 Merkins then sprint/mosey for 50 yards.. R/R 8x

    Hope you got your monies worth gentleman and until the next Gloom 👍🏼👊🏼✌🏼!!

    file:///var/mobile/Library/SMS/Attachments/f0/00/D12E9C60-7555-4962-9A92-CFC65436388C/tmp.gif

  • Crazy 8’s – with a detour – from Reluctant Yankee

    A cold and damp gloom for a beatdown.
    I had the Q for a wet one ….ran to the Field across from the ZOO.
    Then we did a COP warmup
    SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

    Mosey to the road that leads to the ZOO from Magazine.
    12 hard release merks at the crossing

    Mosey to the Birdwatcher statue (Audubon)
    Here we did a plank based exercise x 24 for each lap
    1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

    Run back to the mid point of the 8. 12 hand release merks again.

    Mosey to the Magazine St entrance to the ZOO.
    1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

    Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
    I completed 6 loops. Others completed 7.

    At the end we did Low Country Crab x 20.

    Run back to the FLAG. At the FLAG – we planked for the 6.

    COT:
    Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

  • Where’s the red carpet….??? – from Gabrielle

    With plenty of preparation, YHC informed site AO Q that he would be making his triumphant return to the Bells that are most Sweaty and to plan accordingly. So imagine, to my great surprise, the lack of welcoming for YHC. Where’s the red carpet? Needless to say YHC was disappointed but fear not neither my plans nor my enthusiasm were changed. Maybe next time (next year?). Off we go!
    Stay at Flag for Warm Up:
    • Halo’s 10 clockwise and 10 counter clockwise
    • Around the World’s 10 clockwise and 10 counter clockwise
    • Open Gates I/C X15
    • SSH’s I/C x20
    Suitcase carry to end of median then Indian Run to Levee.
    At Levee Everest 7’s
    • At Bottom 6 Alt Clean and Press
    • Lunge Walk with Squat up Mountain
    • At Top Alt KB Swing
    • Suitcase Walk back down to bottom
    LBC’s and Flutter Kick’s IC while we wait for the six
    Mosey to soccer field for Chest/Back for 1 round
    • Chest press to skull crusher in boat position IC X20 4 count
    • Plank Rows IC X10 Each Side 2 Count
    • Merkin RH on Bel IC X10 LH on Bell IC X10 2 Count
    • Bent Over Row IC X10 Each Side 2 Count
    Time is running out! Tricep Extensions and Shoulder Presses while we suitcase carry to the Flag.
    Count off, Name-o-rama, announcements, intentions and prayer.
    Thank you for letting me lead!

  • What’s the Ladder with you? – from Russo

    Not-quite-as-cold-as-it-has-been 45 degrees this morning, slight drizzle that Steve lamented was relenting. 4 HIM tackled the ladders Granny set up this morning.

    Things we learned this morning: Rummel has/had some fantastic lunch options, none better than daily square pizza and bi-weekly chicken parm on Thursdays. Raider Pride! This statement was confirmed by all 2 Raiders present, and before Pik could disagree and let the Metairie scum know how much better Jesuit fare is. There were no Crusaders, Cavaliers, Purple Knights, Eagles, or Tigers present to object, so by unanimous consent, Rummel is the undisputed king of lunchtime for the old school Catholic league. Print the shirts!

    Warmup (all IC)
    22 SSH
    22 cherry pickers
    11 grass grabbers
    11 good mornings
    11 imperial walkers

    Thang
    Ladders
    Rounds 1 and 2 (rep count 1 to 7, then rep count 7 to 1 next round)
    7 and 1 Freak nastys
    6 and 2 Step ups (2 is 1)
    5 and 2 Derkins
    4 and 4 Bulgarian split squats
    3 and 5 Shoulder taps
    2 and 6 Urkins
    1 and 7 Hip slappers

    Rounds 3 through 9 (start with the count below, then next round, move the 1 rep “up” to the next exercise, replace first exercise with 7) – rinse and repeat until each exercise completes 28 reps
    7 Burpees
    6 Deep squats
    5 Merkins
    4 Nutcrackers (2 is 1)
    3 BB sit-ups
    2 Mountain climbers
    1 Star jump

    Ladders 10 through 12 – Pax killed the planned ladders, so we added exercises and reps. In addition to the above, we worked through 8 monkey humpers, 9 groiners, and 10 Supermans.

    Ladders 13 and 14
    7 and 1 Hello Dollys
    6 and 2 LBCs
    5 and 3 American hammers
    4 and 4 LMCs
    3 and 5 Scissor kicks
    2 and 6 Leg raises
    1 and 7 Dr. W (a terrible, awful, no good exercise to cadence by the way)

    Certain rounds got a bonus mosey between them to break up the monotony and give us a chance to mumblechatter.

    After ladders, Pax climbed up the pilot house, 2 calf raises each step.

    COT, name-o-rama, announcements, and prayer closed us out.

    Reminders included RCR, Krazy Ivan 2/3 @8, and sign up to Q!

    Another superstar group this morning, thanks for letting me lead.

    SYITG

  • Pax Choice: Truth or Lie – from Vagabond

    Warmup

    Truth or Lie:
    – confessor stands in middle and says truth or lie about himself
    – others call out whether they believe or think it’s B.S….lie red light; truth white light
    – pax who are correct 15 merkins
    – pax who are wrong 5 rock burpees at tree line 20 yards away
    – if everyone guesses confessor accurately then confessor gets 10 burpees (ie, hand Grenada)

    btw- some pax believed I had 1 testicle (sheesh)

    Then onward to Gazebo circle up and pick cards from dish round circle:

    10 burpees, or…pick 1:
    30 merkins
    30 big bois sit-ups

    10 burpees, or…pick1:
    25 dips
    20 box cutters (4 count)

    10 burpees, or…pick1:
    20 thrusters
    30 curls

    10 burpees, or…pick1:
    20 tricep extension
    20 forward lunges (2is1)

    10 burpees, or…pick1:
    20 American hammers w/rock (R/L = 1)
    25 overhead press

    10 burpees, or…pick1:
    30 step ups (4 count) w/rock
    20 decline shoulder taps (2is1)

    10 burpees, or…pick1:
    20 V-ups
    25 LBCs (4 count)

    10 burpees, or…pick1:
    8 rock burpees
    30 rows

    10 burpees, or…pick1:
    15 reverse lunges (2is1) w/rock
    bear crawl gazebo perimeter

    10 burpees, or…pick1:
    Sprint to gym and back
    10 Bulgarian split squat (R/L)

    10 burpees, or…pick1:
    20 plank jacks (4 count)
    30 squats w/rock

    10 burpees, or…pick1:
    15 imperial squat walkers (4 count)
    20 side step squats w/rock (1is1)

    10 burpees, or…pick1:
    50 side straddle hops (OYO)
    30 Bobby Hurley (OYO)

    10 burpees, or…pick1:
    20 kettle bell swings (1is1)
    15 wife pleasers w/rock (4 count)

    10 burpees, or…pick1:
    20 Plank rock slide R/L (1is1)
    15 London Bridge (4 count)

    10 burpees, or…pick1:
    Double time rifle carry rock around hill
    20 flutter w/rock (4count)

    COT