F3 New Orleans

Author: Rudy

  • 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.

  • 12 days of Christmas and a 12 theme – from BBQ

    12 days of Christmas song and exercise rotation. Assorted warmups. 12 each. My cadence still needs improvement. We did an exercise for each of the 12 days of Christmas and in rotation like the song. We ended up doing 144 HR Merkins, 264 squats, 360 LBC’s, 32 burpees, 80 arm circles, 84 jump squats, 48 leg kicks, 40 torso twists, 38 SSH’s, 30 mountain climbers, 22 crunchy frogs and 12 star jacks. We ended right on time and 0600. Namearma. Hammer prayed us out. His message was helping others at Christmas and all year round.

  • Multiple of 3s – from Shooter

    Arrived at the Marsh to no fanfare but thankfully the previous day Waterpik had DM letting the YHC know he would be there.. So shortly after walking around the court sure enough out of the darkness Waterpik arrived and following brief chatter the clock struck 515…

    Warmup
    All 12IC Grass grabbers, Windmills, Good mornings, SSH, Arm circles and Cherry Pickers.. Followed by a warmup mosey around the block..

    Thang was simply 3..6..9..12
    12 rounds of 3 pull-ups. 6 Burpee’s and 12 Merkins breaking at round 4, 8 and 12. Ran
    around the block stopping for 12 squats 2x..

    Finished on time and closed with prayers for the Tornado victims and their families!!

    Appreciate the post Pik and till the next Gloom 👍🏼👊🏼✌🏼!

  • Inaugural Fire Fighter Challenge – from Bushwacker

    Since April 27 of this year YHC has been, for better or worse, persona non grata around the F3 northshore. I’ve done my best to show my face at least enough so that yous guys don’t forget what I look like. The Wacker of bushes has been on a journey to become a community servant as a Wacker of Fires. And thus, the long awaited, highly anticipated Fire Fighter Challenge has arrived!

    During academy, and from time to time on shift, we don our turnout gear – boots, pants jacket, hood, helmet, and mask – and go “on air” slinging a self-contained breathing apparatus and 4000 PSI air tank onto our backs – up to 80lbs! We then perform a series of strenuous activities which test our strength, stamina and endurance. And so it was with great preparation and only last minute planning that YHC brought to the men of the Lakefront a facsimile thereof as well as could be expected in the gloom. And, perhaps, a tradition was born?

    WARMORAMA

    In increasing reps starting with 12 (excepting for supersticious 13):
    SSH,
    High Knees
    Butt Kicks
    Cherry Pickers
    Windmills
    Fire Hydrants

    THANG

    We mossied to the gazebo for a few quick rounds of Merkin Waves and Squat Waves. This allowed for 2 things: QIC’s opportunity to count PAX for teams, and one of our resident byciclists, Turbo, to catch up to the crew.

    We then mossied to the shaft where, thanks to help from early birds Steve, Shooter, and Waterpik, the field was set! Breaking up into teams of appx. 3 the PAX lined up, each at a station including the Tire Toss, the Ax Chop, the Tire Flip, the Tire Drag, the Tire Pull, and Moby Chain Drag. While P1 was tackling the task, P2 & P3 was doing a specified exercise, including LBCs, Flutter Kicks, Mnt Climbers, High Knees, Leg Lifts and Gas Pumpers.Somewhere along the way, Waterpick split the massive log, and in a temper tantrum over having not been he who split the mighty oak, the lugubrious Shooter shattered the hickory handle of the ax! There was continuous conversation as men of all ages and capabilities gave it their all battling amongst a sea of black rubber with shimmerings of silver links, all covered in the grassy morning dew. After a couple of rounds, proving to edict that many a hands make light a work, the PAX loaded all the coupons back on the trailer from whence it came, and back to the flag we mosied.

    MARY

    With 3 minutes to spare, it was on your 6 for 20 Putins IC, 20 Flutter Kicks IC, and 100 100s OYO.

    COT

    Count and name-o-rama before naming FNG Dangerfield. Turbo prayed us out. (and Cowbell made it just in time for “Amen”)

    Gentlemen, it was a pleasure that I’ve missed, being back in the main event, and I want to thank ll of you for making F3 Northshore what it is, and allowing me the humble honor of leading you bunch of yahoos through a taste of a new chapter of my life.

    SYITG

  • Sweaty Bells – 12-12-2021 – from Almonaster

    Starting to feel like Christmas!

    PAX Attended:

    – Dinghy
    – Stork
    – Moana
    – Netflix
    – King Kong
    – Jingle Vader
    – Willie
    – Almomaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC

    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC

    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    LBC’S X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Battle Frisburpee 2.0 – from Fast Tax

    Battle Frisburpee 2.0
    It was a pleasantly coolish morning at the Uptowner as seven PAX arrived to close out the week. After a quick disclaimer, and ignoring PAX questions regarding any Battle Frisburpee rules changes, we moseyed to the field for warm ups:
    o Grass Grabbers
    o Bat Wings w/ MNC
    o Skydiving Snow Angels

    Unwilling to jump right into the highly anticipated main event, YHC kicked things off with 50 yds of Welsh Dragons:
    While remaining in plank position, PAX bear crawls forward 5 yds, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time (YHC did forget this part). Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We continued until we got to 10 reps each (50 yds), holding plank for rest of PAX to finish, then mosey back to the middle of the field.

    Thinking that PAX needed some warmup to their Frisbee throwing skills before the main event, YHC selected GO FETCH as the next thang:
    One pax throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then lunge-walk until they get to the frisbee. First PAXD there gets to throw the Frisbee, rinse and repeat except change out lunge-walk with bear crawl, crab-walk and walk-crab, which YHC apparently got backwards…

    With 25 minutes to go, it was time for BATTLE FRISBURPEE.
    Even though YHC posted the rules on at least three different sites/channels/threads, a reminder of the rules (and a few added clarifications), was still requested by PAX in attendance.

    The revised complete rules are produced at the end of this Backblast.

    With that out of the way YHC will finish the tale…
    Team 1 (shirts): Bogie, Boo-Boo, MacGyver, and Fast Tax
    Team 2 (skins): Scantron, War Eagle, Bolt, and Fast Tax
    Since we had an odd number, YHC switched teams halfway through.

    The battle was close and hard fought with a score of 0-0 at the half. With the transition of Fast Tax to Team 2, the game took a decidedly more one-sided and aggressive (War Eagle) turn. Boo-Boo perfected the slow burpee on top of the Frisbee, while War Eagle demonstrated what full contact Battle Frisburpee could look like. YHC accidentally exhibited where not to throw the ball at an opposing player after which Bogey revealed the depths of his tenor – sorry Bogie. Team 2 pulled ahead and closed out the game 2-0.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria at PJs.
    Thanks for the fellowship! SYITG

    Battle Frisburpee – The Concept:
    A blend of ultimate Frisbee, soccer, and dodgeball, with an emphasis on individual burpee punishment, played running the width of a football field (sideline to sideline) as the length and the 5 and 20 yard lines as the left and right boundaries. Each side’s goal begins at the sideline and has a depth of 5 yards in from the corresponding end. This equates to a field 160 yds from end to end, excluding a 5 yd end zone on each side, and a width of 15 yards (or more if more than 10 players). The Goalie Box extends from the back of the end zone to the sideline plus 5 yards in, or 10 yards deep in total.

    Battle Frisburpee – The Rules:
    To score, a PAX must catch the Frisbee in the opposing team’s end zone (duh).
    When a team scores, the entire opposing team must do 3 burpees.
    If the Frisbee is dropped, i.e. thrown but not caught, the last person it touches (usually the one throwing it or the one who muffed the catch) must immediately drop and do 3 burpees. The Frisbee is still “live” and is treated as a fumble, any nearby PAX from either team can pick it up and resume play.

    If the Frisbee goes out of bounds, the last person it touches (usually the one throwing it or whoever it hits on the way out) must immediately drop and do 3 burpees. The Frisbee is “dead” and is treated like a soccer ball that went out of bounds, i.e. the opposing team now stands at the spot it went out and immediately resumes play (without waiting for burpees to be completed).

    If either of the player’s feet or any part of the Frisbee itself crosses the boundary, it is deemed out of bounds (clarification provided for Frac’s sake).

    Each team must appoint a “Baller” to act as a goalie of sorts. The Baller must stay in the Goalie Box if they are holding the ball and can throw the dodgeball at any approaching opposing team member, whether that person is holding a Frisbee or not. A player hit with the ball, must immediately drop the Frisbee, if carrying one, and do 3 burpees. The Frisbee is still “live” and can be picked up immediately by anyone else.

    The player is only “hit” if the ball doesn’t touch the ground first.

    The Baller is the only one who can throw the ball at an opposing player and the Baller must throw only from the Goalie Box.

    The Baller can leave the Goalie Box to retrieve the ball or teammates can retrieve for him. The opposing team cannot interfere with the retrieval of the ball.
    At any time, the Baller can elect to act as a player and run down the field but he must leave the ball in the Goalie Box, thus leaving the Goalie Box unguarded.

    If the Baller accidentally throws the ball at an opposing player’s family jewels, the hit player gets a free pass on burpees. (For Bogie)

    A player carrying the Frisbee can throw the Frisbee at an opposing player (that is guarding too closely) resulting in that player having to immediately drop and do 3 burpees.

  • Baywatch and his annoying bearcrawls…ugh – from Baywatch

    13 PAX joined yours truly on a fine, balmy December morn to get after it at the mother of all AOs…Mothership. It was a chattery bunch at first but that chatter soon turned to huffing and puffing. A disclaimer was given and we moseyed to the peristyle for the warmup:

    1. Arm circles F/B 15 IC
    2. SSH 30 IC
    3. Monkey Merkins 15 IC
    4. Imperial Walkers 20 IC
    5. Hillbillies 20 IC
    6. Peter Parkers 15 IC
    7. Parker Peters 15 IC

    Next came the fun. It’s not a true Baywatch Q without some bear crawls. So, we proceeded to the corner of the great lawn to begin. The thang:

    1st corner: Dying Cockroaches 25 IC
    Run to next corner
    2nd corner: 25 leg raises IC
    Bear crawl to next corner
    3rd corner: 25 flutter kicks IC
    Run to next corner
    4th corner: 25 LBCs IC
    Bear crawl back to start…oh what fun!

    Next we headed over to the parking lot for some modified suicides. The 4 suicide markers were the handicap crosswalks (about 80-90 yards to the last crosswalk marker). We started at the baseline and crab walked to the first marker and returned. Do 5 burpees. Lungewalk to the second marker and back. Do 5 burpees. Hi knee skips to the third marker and back. Do 5 burpees. Finally, run to the end and back. Do 5 burpees.

    Now that the group was less chatty, we did an Indian run over to the fountain in front of the art museum for some Aiken legs. No rest in between– 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). With that completed, we did an Indian run back to the peristyle to close it out with some ab work. We circled up and did 20 reps IC of penguins, slow wife pleasers, LBTs, and a 6-inches variation exercise by Fracsac that was quite unpleasant. With the clock striking 7:15, we headed back to the flag to close it out with a COT.

  • Better Late than Jump Squats – from Goose

    YHC rolled up hot, about three minutes late, just before Enron could take over and lead the group in 45 minutes of straight jump squats. (He’s fired up to get everyone feeling his pain after posting solo on Saturday and completing 150 jump squats after a three mile run. I can only imagine what the last 30 or so looked like and what the ED White cross country team thought.) PAX consisted of Paradox, Enron, Cardinal, and YHC.

    Warmup: SSH, Windmills, Arm Circles, Imperial Walkers, andSelf Love (a.k.a. Michael Phelps)

    Thang:

    Started with a run around the front loop (with the really big houses) completing one burpee at the first lamppost and adding one at each consecutive lamppost (got up to 13 for a total of 91 total burpees and plenty of concrete dust in my bellybutton).

    Moved on to two Ring(s) of Fire(s):
    -First Ring–PAX held plank in a circle while each took turns doing 10 reps of Merkins, then Plank Jacks, then Reverse Plank Mountain Climbers, then Mountain Climbers.
    -Second Ring–PAX held Al Gore position in a circle while each took turns doing 10 reps of Jump Squats, then Apollo Ono’s (1 is 1), Twinkle Toes (heel raises in Al Gore position), and Lunges (1 is 1).

    Then, PAX partnered up for some partner action:
    1.) Partner 1 held a 6 inch hold while Partner 2 cariaocaed across the field and back (about 40 yards and back), switched, and then repeated with a backwards run there (a.k.a. “nur”) and sprint back.
    2.) Then, Partner 1 held a Mission Impossible Plank while Partner 2 cariocaed and then nur/sprinted the field.

    Had about five minutes left for Mary, and after some comments about gratitude for how much easier core workouts are, we proceeded to complete the following, all IC (“in cadence”) 4-count: 20 Heels to Heaven, 40 Flutter Kicks, and 30 Static Wife Pleasers.

    COT, gratitude for answered prayers, and Enron prayed us out. Extremely grateful to be on the journey with you men!