F3 New Orleans

Author: Rudy

  • 5 For the Ruck/Run – from Rev Sox

    3 runners, 2 ruckers/walkers for the Wally.

  • Foundered It! (Foundry 2021-12-22) – from Catfish

    Conditions – Rather Chilly

    The Thang

    Quick Mosey over to the pad for a warmup:

    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    8-Counts x 20 (in cadence)
    Peter Parker Peters x 20 (in cadence)
    Burpees x 5 OYO

    Mosyed to other side of track, got on sixes for:

    Flutter Kicks x 20 (in cadence)
    Leg Lifts x 20 (in cadence)
    Flutter Kicks x 20 (in cadence)

    Kept moseying around the back road to the foundry. Grabbed 10 burpees at the entrance to the Celebration in the Oaks tunnel, then another 10 at the exit.

    Stopped at Foundry for an OYO quarter murph. Grabbed some LBTs and Pengin Toe Taps while waiting for the six.

    Moseyed to the museum and grabbed some stairs for:

    Calf Raises x 20 (in cadence)
    Side leg raises x 20 (in cadence)
    Side leg raises (other leg) x 20 (in cadence)
    Calf Raises x 20 (in cadence)

    Moseyed to back of museum for:

    Donkey Kicks x 20 (in cadence)

    Moseyed back to flag zone. Did a modified jack webs, starting at four, then doubling each round. We got to 16. 5 OYO burpees for the finish.

  • Reindeer Games – from Russo

    Temperature was down to 37 this morning at the Gipper, which was not quite low enough for a winter wonderland (or sleeves for YHC), but cold enough for some reindeer games.

    As a kid, if you asked me what the best part of Christmas was, the easy answer was presents. From Legend of Zelda II: Adventures of Link to a Commodore 64 and its floppy disks, from Castle Grayskull to Optimus Prime, nothing beat the joy of ripping open wrapping paper, fumbling to tear apart boxes, and hoping you wouldn’t have to deal with the nightmare of shrink wrap. I got really, really good at feigning joy when clothes or books were the end result.

    As I got older, the best part of Christmas (besides the whole Jesus in a manger thing) moved from gifts to sleeping late because there was no school for two whole weeks, then to holiday parties, and then again to where it currently resides: eating. And more eating. And then eating some more.

    But because the gifts are a staple of the holidays, YHC was in a giving mood today, serving as the MC for a few rounds of Dirty Santa!

    Warmup (All IC, either 12x or 21x to honor today’s date as a palindrome – 12-22-21)
    – Seal jacks (not plank jacks)
    – SSH
    – Cherry pickers
    – Grass grabbers
    – Imperial walkers

    Thang
    Your basic Dirty Santa / White Elephant. The rules are simple:
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from Santa’s bag (in this case, Santa was slumming it with a quart sized Ziploc) and performs said exercise while the other HIM perform the standard (e.g. merkins).
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts”:
    -10 merkins
    -20 jump squats
    -30 squats
    -8 Hand release merkins
    -20 hello dollies
    -20 leg lifts
    -30 monkey humpers
    -25 plank jacks
    -4 krakken burpees
    -8 SMCs
    -15 murder bunnies
    -20 bear crawls
    -10 diamond merkins
    -50 high knees
    -24 Apollo ohnos
    -15 scissor kicks
    -12 star jumps
    -20 freak nastys
    -1 burpee
    -2 calf raises
    -20 hip slappers
    -12 hallelujah squats
    -2 gas pumps
    -33 cherry pickers
    -6 donkey kicks

    Between rounds, Pax also moseyed around the courthouse and square to provide for some strategizing.

    A mosey back to home base, COT, name-o-rama, announcements and prayer closed us out.

    T claps to Fletch for also playing Santa and gifting us with his famous hot sauce.

    I don’t often have a chance to make the Gipper because of weekly commitments, so I appreciate you all joining me and letting me lead you all.

    One final note: I had an opportunity to watch The Chosen’s Christmas program, and the theme was “People must know”. People must know about the wonder of the Nativity, and who Jesus is, and how blessed we are with a Savior.

    My goal in the new year is to use that theme of “People must know”, not only regarding the gospel, but also about the benefits of F3. We all know them, and have been EH’ed at some point, and if you’re reading this, it stuck with you. I challenge us to continue the EHs, step out of our comfort zones, and spread the word.

    SYITG

  • 51 – from Akbar

    Another year in the books as YHC turned 51, joined by 8 HIM who woke up early Monday morning – some after Sunday’s Nightmare Before Christmas. The theme was 51 on paper, 5 sets, 5 exercises 10 reps each, with the last exercise being a 10 second hold. Sometimes paper doesn’t translate in reality so there were some modifications.

    Tunes accompanied courtesy of Grover’s Camp playlist.

    Rd 1: Block press, shoulder taps, squat press, Alpo’s, 10 count mid-way hold.

    Rd 2: Block row wide, block row narrow, supine row, renegade block row L, renegade block row R. 10 count hold.

    Rd 3: Merkin, chest press wide, chest press narrow, right arm single block press, left arm single block press, 10 count hold.

    Rd 4: Block curl wide, block curl narrow, forearm curl, left arm block curl, right arm clock curl ( the single arm curls did not happen). 10 count hold

    Rd 5: Diamond merkin, overhead block extension wide, overhead block extension narrow. 10 second hold.

    Mosey to the stop sign and back, circle up for Mary

    Squats x 20, Lunges x 20, LBC – leg raises, dolly x10

    Count, Name-o-rama, and YHC prayed us out with thoughts of focusing on unselfishness this week and thanks for accountability.

    Thanks for letting me lead, it’s always a blast.
    Akbar

  • It’s All Fun and Games Until Jingle Bell Time – from Goose

    Six PAX gathered Saturday morning at a thickly decorated Peltch with high hopes that a game would provide a needed break from what had been a grinding week of brutal beatdowns.

    It didn’t.

    Warmup: SSH, WM, AC, IW, SL (the favorites)

    Thang:
    A 3 on 3 game of ultimate frisburpee started with Team Dawson blasting to an early lead in what looked to be a total blowout requiring some team switching to make things more even. But, after Coyote’s trash talking lit a fire under Enron, an epic comeback was underway. YHC offered to end the game after 20 minutes with a tie score of 10-10, but a tie was not the fulfillment Enron and Cardinal were looking for, so Goose and his Goslings promptly scored another goal.
    The new Southshore rules made for a faster, more competitive game (last person to touch the frisbee when it lands does 4 burpees, and the frisbee is live for either team), though we weren’t able to incorporate the dodgeball throwing goalie without a few more PAX on the field.

    Moseyed to just north of the Thunderdome where we planked up for some Christmas action to the song “Jingle Bells”: stayed in plank with Merkins for every “Jingle”, and a different exercise for each verse:
    Verse 1: Mountain Climbers
    Verse 2: Australian Sweat Angels
    Verse 3: Flutter Kicks
    Verse 4: Plank Jacks

    Quick mosey to the Diamond where PAX partnered up for a “catch me if you can” around the bases: P1 bear crawled around the bases while P2 completed 15 180-degree jump squats (spin halfway around at each jump) and 10 Big Boi Situps, then P2 ran to catch P1 and take over bear crawling. P2 ran the rest of the way home to plank up while waiting for P1 to get there. Flapjack and repeat.

    Then, PAX lined up in handstand position against the dugout fence for a Balls the Wall Indian Crawl: first person in line dropped and bear crawled to the end until all PAX had a turn.

    Last element–PAX lined up on the first base line for suicides: Nur (backwards run) to the pitchers mound and run back to complete 1 triple jump squat burpee; then, to the second base line and back with 2 triple jump squat burpees, then halfway through the outfield w/3, and then to the wall and back with 4.
    The way YHC wrote it up, it was only going to be 1 triple jump squat burpee at every return to the baseline, but since Enron was excited enough to ask, “Only 1?”, YHC though it an excellent moment to teach the new PAX about the dynamic of mumblechatter. There would ultimately be four total modifications due to mumblechatter, and the PAX was grateful for the opportunity to be drawn deeper into the culture of F3…

    After moseying back to the flag for some Mary, count off, COT, and prayer, YHC explained some of the reasoning behind the ramping up of intensity over the past week or so:

    One of the things I’m most grateful for about F3 is that, though it provides a deep sense of shared purpose and accomplishment, rarely does participation in F3 inflate the ego. I usually leave a beatdown both humbled and grateful, which provides me with the perfect mindset for my role as husband, father, employee, friend, and most importantly, a child of God. So, if the beatdown doesn’t humble us, we miss out on a great gift, not to mention that one of the greatest obstacles to true companionship is a swollen ego.
    So, I’m deeply grateful for F3 and for you men for giving me the opportunity to be humbled together with you.

    SYITG,
    Goose

  • Bowl season has begun – from Shooter

    For those lovers of the game of football, this week will prove to be one filled with decisions.. Wether it be watching a bowl game of teams with a 500 or less record in a bowl named after the Iconic play toy Mr. Potato head (Famous Idaho potato bowl) or say The Dukes Mayo bowl for you mayonnaise fans, perhaps you might want to checkout the Cheez-it bowl if your a snack er.. There is also the option of the NFL doubleheader tonight due to postponement from COVID protocols… Whatever one decides, it appears the networks have you covered with either choice.. So, the YHC decided to have a beatdown reflecting the week ahead.

    Warmup
    Alternating 20IC and 10IC PAX completed SSH, Cherry Pickers, Hillbillies, Grass grabbers, Imperial walkers and slow Mosey to OLL.

    Thang
    Utilizing the parking strips in front the Church we completed 1st and 10 from the Exicon. Starting at the 10 yard line PAX completed 10/1 Merkins and Burpees. Sprint 90 yards returning with a mosey to the 20 9/2. Return to the 30 8/3 etc. etc. At this point YHC calls out Russo who was actually doing it as detailed from the Exicon Merkins one end and the Burpees at the other like 11s.. Maybe next time the YHC will read the proper instructions a 2nd or 3rd time so he gets it right..Upon completion we picked up a Mosey back around the block stopping at another parking lot with curbs for our next round.. PAX should know by now that YHC hates the Ascending count of a called exercise so instead of doing Ascending curb crawls we did Descending curb crawls.. Started with 13 Irkins bear crawl 12 Derkins back with the bear crawl 11 Irkins back with bear crawl 10 Derkins , etc. etc. etc. back to 1.. Moseyed back to the breezeway for the wrap up of Donkey kickoffs 10 followed by 20 2/1 Mountain climbers. R/R descending by 2 on the rep counts to 4 donkey kickoffs and then finishing off with the return to 10/20 again..

    Count, announce, COT

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Traversing the Birth Canal – from Fast Tax

    Traversing the Birth Canal

    It was a crisp, cold morning at Rock City as eleven PAX joined YHC for his 50th birthday Q.
    After disclaimer, we headed near the rock pile for warmups.

    Warmups consisted of:
    o Abe Vigodas X 10 IC
    o Nancy Kerrigans X 10 IC
    o Hairy Rockettes X 10 IC
    o Grass Grabbers IC 10
    o SSH IC 10

    Sufficiently warmed, we headed to the rock pile, grabbed medium rocks (most of us) and headed to the playground in search of YHC’s lost youth.

    The first event, which I am very uncreatively calling “Rock the Court”, pushed the bounds of comprehension/attention for many of the PAX in attendance (resulting in 10 punitive burpees before we even began) and went like this:
    Divide into 4 teams with each team occupying on corner of the tennis courts enclosure and four rocks (one for each team) placed in the center. One PAX member from each team runs to the center and performs 10 reps of the first of five selected exercises (O/H Press, Curls, Tricep Lifts, Rows, and Burpees) while the rest of the PAX are in a low 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.

    Leaving the tennis courts behind, we circled up for a round of Rocks Up (IC 15) and then it was off to the playground for YHC to deny his 50 years by proving he was still a child, or at least could act like one.

    The Playground Scramble went something like this:
    PAX start in plank while first PAX soldier crawls up the spiraled tubular slide (aptly but alarmingly described by Bolt as climbing out of the birth canal), 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 (because it’s hot lava of course). 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 until Q called plank or some other exercise.

    As we prepared to bring the rocks back, for a little extra entertainment, YHC thought “what kid doesn’t like a game of Indian Run?” With rocks of course. After 1 ½ cycles, YHC lost interest…time to drop off rocks and mosey to the flag.

    With a few minutes to spare, and YHC still trying to cling to his youth, we circled around the tree for Duck-Duck-Burpee, which Willie apparently forgot how to play…

    At 6:15 we headed to COT for name-o-rama, announcements, intentions, and prayer, followed by Coffeteria at PJs with a special treat (homemade coffee cake) by Mrs. Fast Tax, now affectionately called “Audit.”

    Gratitude to Bogey, Bolt, Frac Sac, Hand Grenada, Jingle Vader, King Kong, Mahatma, Scantron, Tax Credit (my 2.0), Vagabond, and Willie for being part of my birthday Q and making it so enjoyable.

    Thanks for the fellowship!
    SYITG

  • Shurley you Jest ~ VQ/Farewell Q – from Hokie

    Shurley joined F3 NOLA on 10.14.19 after being EH’d by Sea Man. Hurricane Ida sent him evacuating to KCMO where he has been Plucking the Duck selling supplemental insurance to companies and their employees, much to the dissatisfaction to The Duck.

    He was in town to help his family pack and relocate and 12.19.21 was going to be his farewell to F3 NOLA.

    Your’s Truly discovered Shurley had never Q’d and coerced him to step up so he could be Freed to Lead in KCMO.

    After some amount of confusion changing cadence during the warm ups of Abe Vigodas x 10, Grass Grabbers x 14 and SSH x19 (10.14.19) we moseyed to the grassy field for The Thang.

    Starting at the 1st tree, 10 reps of Peter Parkers
    Bear Crawl two trees then 14 reps of Mountain climbers
    Bear Crawl two trees then 19 reps of Daniel Son (Stand on one leg, kick while switching legs… aka Daniel Son Crane kick)
    10.14.19 complete for his start date
    Now turn back towards NOMA to start 12.19.21 portion

    12 reps of Whacky Jacks with Vagabond
    Bear Crawl two trees then 19 reps of Goofballs with FracSac
    Bear Crawl two trees back to our starting point then 21 reps of Dying Coach Roaches with Mambi

    2 burpees for the two years of F3 Fun

    Rinse and repeat except change the distance to three trees in honor of Shurley’s 3 2.0’s

    Rinse and repeat a 3rd time until 7:05 when we stopped and honored Rummel’s class of ’92 with both Mambi and Shurley with 92 Shoulder Taps (we at least thought of Vagabond as per did #87)

    Heading back to the back of NOMA for Sunday mornings until time ran out.

    COT included lifting up Mahatma’s friend Stephen Lindsey & his family as Stephen gets ready to join Our Heavenly Father at the eternal banquet table. We also lifted up Shurley and his family and their new life in KCMO where we all expect Shurley to step up and lead and plant new AO’s

    Shurley closed us out with a heart felt gratitude for his time with us in NOLA.