F3 New Orleans

Author: Rudy

  • 3 Wise Men – from Hokie

    3 Wisemen were seen preparing for His birth by traveling with “gifts” on their back. They traversed from Kenner towards the City and every 10 minutes stopped for 12 squats 18 lunges (December 18th) and 7 legs crossed merkins (as children have their fingers crossed these next 7 days waiting for gifts). Out 30 minutes and back 30 minutes.We closed praying for Steven Lindsey & his family as he prepares to enter through the Pearly Gates. We also prayed for those struggling in their marriages and prayed with gratitude for Colby & Camille. Thanks Mahatma & Vagabond for joining me.

  • Lunges and Lungs at the A1C – from Einstein

    a little muggy and foggy at the 5:15 A1C this morning
    and after BBQ bragged about his oversized right arm and Moby counter-bragged about his oversized…the show was started

    and after a short disclaimer…

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shruggs, Imperial Walkers,
    Thumb Drives, Swimmers, Knee Highs, Butt Kicks, Grass Grabbers, Neck Rolls, Seal Jacks, maybe some more…

    Thang:
    On the Upper Deck of the Justice Center Parking Garage
    reverse lunge walk half way down the down ramp, back peddle back up
    reverse lunge walk all the way down the down ramp, back peddle back up
    forward lunge walk half way down the down ramp, sprint back up
    forward lunge walk all the way down the down ramp, sprint back up
    lateral lunge walk – North facing, half the way down the down ramp, sprint back up
    lateral lunge walk – North facing, all the way down the down ramp, sprint back up
    lateral lunge walk – South facing, half the way down the down ramp, sprint back up
    lateral lunge walk – South facing, all the way down the down ramp, sprint back up
    deep squat at every other parking space, half way down the down ramp, sprint back up
    deep squat at every other parking space, all the way down the down ramp, sprint back up

    Mary: hello dollies, box cutters, and V-up leg lifts.

    Count-o-rama
    Prayer was in the form of confession and admission of guilt, vowing in the future to post timely,coherent backblasts

    Thanks guys. Always extremely decent of you letting me lead.

  • Battle of the Bulge – from Hokie

    The Q was caught up reading The MiniVan Centurion and had to come rolling in hot but made it with 2 minutes to spare…. Reminder, the Q’s should be present at least 10 minutes before workouts to ensure guests are greeted.

    We started with a mosey to the Mardi Gras Fountain where we did warmup.

    The Warm Up

    SSH x 15
    Hillbillies x 15
    Abe Vigoda x 15
    Grass Grabbers x 15
    Mosey to the top of the levee for an explanation of Battle of the Bulge
    Dec 16, 1944 – Jan 25, 1945

    12 (for December) Hokies (Lay on your back with heels and backs of hands on ground like a giant X. Lift torso and bring in legs to a cannon ball position. Then back to X and repeat)

    Quadrophelia (aka Bernie Sanders) up the levee and at top of levee do

    16 Hand release merkins

    Bear crawl down levee toward street and do

    44 Squats and plank for the six (12.16.44)

    We took a brief moment to reflect on the start of the Battle of the Bulge was December 16, 1944.

    We then discussed the Battle’s end date of January 25, 1945 so we could then do

    1 (for January) Burpee

    Quadrophelia (aka Bernie Sanders) up the levee and at top of levee do

    25 Shoulder taps (2 is one) then

    Bear crawl down levee towards lake and

    45 Jump Squats and plank for the six.

    We took a brief moment to reflect on the start of the Battle of the Bulge ended January 25, 1945. So during the Battle of the Bulge there was no break so we did everything again without a stop after the 44 squats. 12.16.44 – 1.25.45 then plank for the six.

    Now that we all have the exercises down for the Battle of the Bulge, we discussed each time up and over the levee AND back again is one round and switching to talking about our beloved Saints, a round would be comparable to a quarter and since there are four quarters in a game, we will rinse and repeat 4 more times! (12.16.44 – 1.25.45 ) x4.

    Let the Football portion of the Battle of the Bulge begin so (12.16.44 – 1.25.45 ).

    At the end of the 1st quarter, our Q (the coach), eliminated bear crawls and modified the game plan to running down the levee.

    So the 2nd Quarter we ran instead of bear crawl (12.16.44 – 1.25.45 )

    Looking at his watch, the coach (aka the Q) made a half time adjustment for the 3rd quarter and switched all six exercises to 10 instead of 12.16.44 – 1.25.45 so 10 Hokies, quadrophellia, 10 hand release merkins, run down, 10 squats, 10 burpees, quadrophellia, 10 shoulder taps, run down and 10 jump squats….

    End of the 3rd quarter and looking at his watch the Q decided to run the 2 minute drill for the 4th quarter

    2 Hokies, quadrophellia, 2 hand release merkins, run down, 2 squats, 2 burpees, quadrophellia, 2 shoulder taps, run down and 2 jump squats….

    Timing was perfect for a mosey back to the flag where High Rise helped us recover and educated us on injury prevention with some mobility.

    Thank you for the privilege and honor to Q

  • 12…wait, no..20 Days of Fitmas! – from Goose

    YHC figured it would be good to introduce the Thibodaux PAX to the tradition of a 12 Days of Fitmas beatdown including some high energy Christmas tunes (Mannheim, Trans Siberian, etc.), but it was difficult to remember exactly how long these have lasted in the past. Did the 12-exercise inverse ladder take the whole 45 minutes? Was there a mosey involved that ate up some time and provided for a break? A quick glance at some of last year’s backblasts led me to believe that there may be no additional elements needed, but my confidence was not high.

    YHC was initially joined by Paradox and Enron, then Cardinal came in hot on two wheels just as SSH’s were beginning.

    Warmup: SSH, Windmills, Arm Circles, Imperial Walkers, Self-Love

    12 Days of Christmas (the first 12 days…); day number is the number of reps–start with Day 1, and then add the next day’s exercise along with the preceding days (back down to 1):
    Day 1. 1 One legged pistol squat (2:1)
    Day 2. 2 Bonnie Blair (2:1)
    Day 3. 3 star jumps
    Day 4. 4 Apollo Ono’s (2:1)
    Day 5. 5 Diamond Merkins
    Day 6. 6 HR Merkins
    Day 7. 7 mountain climbers
    Day 8. 8 LBC’s
    Day 9. 9 leg raises
    Day 10. 10 Freddy’s
    Day 11. 11 BBS
    Day 12. 12 8-count body builders

    Ultimately, it was pretty challenging, and all felt good about what they had accomplished, but we still had 15 minutes (and a good bit of excellent Christmas tunage) to go. So, thankfully my recent search into last year’s backblasts was fresh, and I was immediately able to pull up what I think was Steve’s (Northshore) 12 Days of Fitmas from last year, and brutality ensued. (YHC’s memory of doing this one last year at home wasn’t too traumatic, but I hadn’t done a whole other set of 12 days before it.)

    We started over with the new Day 1, and we made it up to Day 8 before time ran out. The modified burpees sucked the PAX’s will to live, but in true HIM fashion, we carried each other via a combination of comradery and competition to complete the following:
    Day 1: 1x Burpee
    Day 2: 2x Merkins
    Day 3: 3x Triple Jump Squat Burpees
    Day 4: 4x Monkey Humpers (IC)
    Day 5: 5x Sister Mary Katherine’s (2 is 1)
    Day 6: 6x Triple Merkin Burpees
    Day 7: 7x Sit-Ups
    Day 8: 8x T-Merkins

    Gratitude for a solid beatdown took a little longer than usual to set in, but pain brings unity and a shared sense of purpose, so our COT and prayer were sweaty but powerful. Gratitude for these men for being willing to embrace the pain together!

    SYITG (See You In the Gloom),
    Goose

  • The Secret Club Adds Another – from Ripple

    The secret 5:16am 10k added another member as Two Yutes joined Hawg and YHC for the whole 6.2. Mambo and Pai Gow ran the standard Wally starting at 5:30.

  • Crawlin’ Into Daylight – from Baywatch

    Another glorious Wednesday morning brought out 9 PAX to test themselves at The Foundry. The disclaimer was given and we moseyed over to the track for a warmup.

    SSH 30 IC
    Arm Circles F/B 15 IC
    Peter Parker 20 IC
    Parker Peter 20 IC
    Imperial Walkers 20 IC I’ll
    Hillbillies 20 IC
    Monkey Merkins 10 IC

    After an Indian Run to The Foundry, we paired up for 2 rounds of:

    G1–pull ups
    G2–Decline merkins
    G3–BBS
    G4–leg raises
    G5–Timer group runs to track and does 5 burpees.

    Then we moseyed back to the track stopping at each light pole along the way for 5 air squats. Once back at the track, the real fun started…Bataan Death Crawls!

    From the F3 Exicon—A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees,
    while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees, until the Q calls it or a certain distance has been reached.

    We did one full rotation. With PAX growing weary, we halted and did one last hurrah called Black Jacks. In short, it’s basically 11s but instead of 11s you do 21s. We did merkins on one end and BBSs on the other with about a 20 yard run in between. About halfway through the clock struck 6:15 and we headed back to the flag for COT.

  • No Bricks Were Harmed During This Beatdown – from Steve

    Pax of 8 over at Granny’s yesterday morning, including a new face , Pass Interference. This guy Q’d his farewell Q on Thursday in Atlanta only to then move down to Pearl River over the weekend and post at Granny’s on Tuesday? Huh. Impressive. Also impressive are Granny’s numbers lately. It’s hard to say exactly, what with the lack of backblasts and all (I don’t wanna hear it, Akbar!), but YHC would say it’s been 7 pax or more for over two months. What caused this sudden resurgence? Russo’s number-themed beatdowns? Or maybe Zoolander’s continued efforts to grow the pax finally paying off? Or maybe it’s Granny’s recent facelift? (She’s all dolled up with Christmas lights these days and has a new splashpad – which feels like two years in the making and hardly looks different.) Who knows, but regardless, it’s great having a bigger group out there.

    Anyhow. The beatdown.

    Warmorama: SSH, good mornings, IWs, hillbillies, arm circles, windmills, seal jacks, 10x IC. Usually I stretch this out in anticipation of a Cowbell – arriving in Cowbell time – but no need to today. He clipped the curb coming in five minutes EARLY.

    Thang:
    Started off making the block, stopping twice to do 10x kraken burpees.

    Then onto an incredibly well-organized circuit including “shit brick sliders,” which a visiting pax (from Birmingham?) brought down to us a few years back. The man on the sliders would be a timer, taking two bricks and sliding them down the trace in a bear crawl-like position until he made it through the tunnel of lights. Run the bricks back, and the everyone rotates. Clockwise. Or counter clockwise. Doesn’t matter, Akbar is gonna do what Akbar wants to do when it’s this early in the morning. The other stations might have been:

    Lunges
    Leg raises
    Merkins
    Freak Nasties
    Situps
    Jump squats
    Suicides

    Unbelievably, the bricks survived (Pik took it easy this morning). But we did leave some red chalky streaks down the trace that give a little horror vibe to all of the otherwise festive decorations at the trailhead. Anyway, after everyone got a taste with the bricks, we Lt Dan-ned our way down the trace until we reached the bus depot, where we stopped for one final set of 10x kraken burpees.

    Two minutes to spare for a rapid fire set of leg raises, dollies, rosalitas, lbcs, and freddies.

    COT where we informed Pass Interference of the upcoming Braveheart screening, Mathlete Q, and Nightmare Before Christmas. Pik prayed us out. Thank you men for the post and the push, it’s always a pleasure.

  • The 12 Days of FITmas (El Diablo edition) – from Bolt

    With a couple PAX keying off my self-promoting post offering the Bolt 3M guarantee, 7 PAX joined YHC in the gloom for a peek at what’s in my sack, like good little boys anxious for their gifts! Upon the disclaimer we moseyed to the goal line where we circled up for the warmup. At some point during the warmup War Eagle and Rougarou snuck in as if I didn’t see them—COAL for you; those who are late do not get fruit cup!

    Warmup IC: SSH (25), Abe SLOWgodas(10), arm circles forward/back, tclaps, MNC (all 20x), self love (15); Toy soldiers, Hillbillies (20x), Grumbling from Rudy about the length of warmup (hey, Rapper’s Delight is 7+ minutes—my Q, bro!)

    YHC explained each day of Fitmas would be performed alternating between the 50 and goal line via mosey (Day 1) and each day represented a different exercise and the corresponding number of reps matching the day of Fitmas, followed by each previous days’ exercises/reps. As PAX completed their mosey to the 50/goal line to await the six they were treated to milk and cookies, if milk and cookies were, in fact, SSH which allowed all PAX to open the next day’s gift from their Q together.

    Day 1: Mosey
    Day 2: Diamond merkins
    Day3: Shoulder Taps (2:1)
    Day 4: Reverse Lunges (2:1)
    Day 5: Burpees
    Day 6: Squats
    Day 7: Merkins
    Day 8: Big Boy sit-ups
    Day 9: Flutter Kicks
    Day 10: LBCs
    Day 11: Plank Jacks
    Day 12: Mtn. Climbers (2:1)

    Mosey to the bleachers and celebrate the eight crazy nights of Hanukkah with what else? Up and down a Merkin ladder of course, rungs one through eight adding a rep on the way up and decreasing a rep on the way down.

    Mosey to flag and circle up for Mary: 20 LBCs, 25 dying cockroaches, 30 penguins, 35 LBT. Don’t think I didn’t notice some unnamed PAX NOT performing reps at various points and Bogey even gave me a little side eye that I could only interpret as, “You gotta be Fitmas-ing kidding me!?” as he took a breather—or four…

    COT; honored to lead this group of fine men and thankful for each of you for pushing me—forward is the direction we go!

  • Back to the Boatyard – from TurboTax

    It was back to the boatyard with our coupons this morning in the Gloom after a warmup of Imperial Walkers, Peter Parkers, Hillbillies, Parker Peters, Seal Jacks, Shoulder Taps, SSHs and Merkins, all IC 10x, with 5 burpees OYO to wrap things up.

    Four cones spaced 10 yards apart comprised our playing field. Each round consisted of an exercise with the coupon first (swings, around the worlds, figure 8s, and V seated shoulder presses) followed by a coupon carry (suitcase, overhead or soldier), mixed in with various modes of travel (jog, backpedal, shuffle, skip, lunge, bear crawl, crab walk, frog jumps) and capped off by a 30 yard sprint.

    After six or seven rounds, we made our way back to the shovel flag with a few stops for Manmakers.

    Bean prayed us out after BBQ confessed to various offenses and then we were off to start our respective work days.

    Thanks for letting me lead guys. It’s always fun.