Author: Rudy

  • Afternoon Delight – 12-8-2021 – from Almonaster

    Christmas in the air!

    PAX:

    – Big Willy
    – Coast Rat
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Tonight was the night to Mosey around the Track and sing Christmas Jingles from workout station to the next. Perfect weather and clear night!

    Incline Push/Pull Station.
    3 Sets

    Stop at the Bridge.

    Pull through Lunges Right Foot – 10 IC
    Pull Through Lunges Left Foot – 10 IC
    Squats – 10 IC

    Box Jump Station.

    Box Jumps – 10 OYO
    Dips – 10 OYO
    Pullup bar, knee pullups – 10 OYO

    Stop by the Golf Cart Path.

    Merkins – 10 IC
    Bird Dogs – 10 IC
    Bird Dogs Opposite – 10 IC

    Stop by final Curve
    Mary

    LBTC’s – 20, IC
    Flutter Kicks – 20, IC
    Douille’s (Russian Twists) – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • Clearing at the Park… – from Shooter

    YHC arrived to a clear park with all the debris cleaned up at the AO including our previous weeks coupons removed… Zoolander seemed to be the only man posting on this Gloom but then he shared that Bird had EHed him, so at that point I knew we would have at least 3. Then out of the darkness Waterpik arrived getting back to his old ways of running to the AO..

    Brief warmup of all 10IC Good mornings, Toe Touches, Peter Parker’s, Parker Peters, Butt kicks, SSH and Mountain climbers.

    Different route through Mandeville for 3.9 roughly..

    Appreciate the post gentlemen..

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • The Wood – from Rev Sox

    After YHC’s run on Tuesday, he was exhausted. He comforted himself with the knowledge that tomorrow was Wednesday, and he could take the morning off, sleep in a few minutes, and do some reading.

    At 12:06pm on Tuesday, YHC received a text
    Hawg: Reminder that you have the Q at El Diablo tomorrow.
    YHC Response: Oh I forgot.
    Hawg: You are good? You can do it?
    YHC Response: None sent

    YHC awoke at 4:50am this morning with zero desire to run around Pontiff park and lift rocks. YHC wanted to sleep. YHC wanted to sleep and read. Thanks to Hawg and his stupid texts, he got out of bed, dressed for F3, walked out into the rain, and drove to Pontiff Park.
    YHC prayed a simple prayer on his drive to Pontiff. “Please Lord keep everyone home, so YHC doesn’t need to Q this morning. Encourage my brothers to rest or at least go to other AOs today.” In the Lord’s goodness, He did not give YHC the answer he sought. 7 Pax join YHC this morning.

    Following the most encouraging disclaimer in F3 NOLA history, “I don’t want to be here. I am not looking forward to this, and I made no plans for this workout. This is obviously not a professional workout. Don’t hurt yourself.” The Pax was off to mosey to the rock pile.

    The Warm-Up
    SSH – 27
    Imperial Walkers – 20
    Shoulder taps – 20
    Annies – 20
    Hillbillies – 20

    At this point Mahatma mentioned that he brought the wood, so YHC made an audible and decided to do something from different from his initial workout plans of nothing. Pax! Mosey to Mahatma’s truck.
    Sadly there were only six wood pieces in the back of Mahatma’s truck, so with eight Pax in total, YHC went the Dora route to make use of the wood.

    Dora on the Football Field
    Pair off for 100 rows, 200 curls, 300 chest press all with the wood. The partner runs forward to mid-field and backwards on the return trip to his partner while the partner knocks out the exercises.

    Route 66 but Not Really
    Drop the wood off at the flag, mosey to the rock pile, grab a rock, and go to the field lined with trees.
    10 trees are our markers. One shoulder press with rock at tree one. Two shoulder presses at tree two… Between the trees do one genuflect after the shoulder presses and then lunge walk to the next tree. Final set with 10 shoulder presses, so not a true Route 66.
    Return your rocks

    Mary
    Flutter kicks – 20
    Wife pleasers – 20
    Hello Dolly – 15
    Penguins – 15
    Mosey Back to the Flag

    The Closing
    Count-Off, Announcements, Intentions, Prayer in a Sweaty Ball of Man
    Thank you men for allowing YHC the privilege to lead. He didn’t want to be there, but as always, the men of F3 make YHC a better man, and he can only hope to do the same for all of you.
    And Rudy said my book is the 2nd best book he has ever read after the Bible.
    – Rev Sox

  • Seven…seven…7…seven…7….(holds up seven fingers) 7! – from Russo

    55 degrees and chilly drizzle greeted Super Ants JV and YHC this morning for a few rounds of 7s. Plenty of Raider Pride to go around.

    Warmup (primarily IC, 15 to 20x each)
    – SSHs
    – Arm circles
    – Hillbillies
    – Toe touches
    – Cherry pickers
    – Mosey 400 yards-ish around the warehouse

    Thang
    7 was again the magic number, a biblically perfect number of reps for the 7th day of the month.

    Multiple rounds of 7 alternating exercise, with a different movement to get us from column to column.

    7 merkins
    Nutcrackers between the 7 columns
    7 LBCs (Round performed 2x)

    7 hip slappers (2 is 1)
    Bear crawl between the 7 columns
    7 gas pumps (Round performed 2x)

    7 plank jacks
    Reverse lunges between the 7 columns
    7 monkey humpers

    7 shoulder tap merkins
    Hallelujah squats between the 7 columns
    7 Hello Dollie’s

    Between each round, we moseyed around Granny’s, each round a longer mosey than the previous. YHC was often distracted by the twinkly lights for Christmas.

    After round 6, we wrapped up with a customary trip up and around the pilot house as a modified round 7 for the completest.

    COT, Name-o-Rama, Announcements, and prayer closed us out.

    T claps to my partner in crime JV for keeping me focused and entertained.

  • Remembering Pearl Harbor on this 80th anniversary of December 18, 1941 – from Hokie

    On this day we welcomed Triple Shift, War Eagle, Short Bus, T-Square, McGyver and Netflix to remember and honor Pearl Harbor … on December 7, 1941, the residents of Honolulu, Hawaii, awoke to the sound gun fire. At 8 a.m. that morning, Japanese planes flew over Pearl Harbor – the U.S. Naval base located just outside the Honolulu – and dropped bombs on the harbor and the surrounding airfields. More than 1,500 crewmen died and two battleships sank to the bottom of the harbor. USS Arizona (BB-39) and USS Oklahoma (BB-37)

    The Warm Up on this 80th anniversary… 80 reps
    20 Imperial Walkers
    20 Side Straddle Hops
    10 Slow Vagodas
    15 Forward Arm Circles
    15 Backwards Arm Circles

    The Thang

    B.O.M.B.S. – 12 reps at 7 Stations with 19.41 yards (12.07.1941) of Mode of Transportation between the 7 stations

    7 Stations with 12 reps at each station as we moseyed down the mall. At end, do shoulder TAPS waiting on the six

    President Franklin D Roosevelt said, “December 7, 1941 — a date which will live in infamy — the United States of America was suddenly and deliberately attacked by naval and air forces of the Empire of Japan.”

    B – Bicep Curls | 19.41 yards of Rifle carries with coupons between each station
    The attack killed 2,403 service members and wounded 1,178 more, and sank or destroyed six U.S. ships,. They also destroyed 169 U.S. Navy and Army Air Corps planes. The Japanese losses included 29 aircraft, in addition to five midget submarines, and 129 attackers were killed and one taken prisoner

    O – Overhead Press | 19.41 yards of Lunges with coupon between each station
    USS California
    A number of other boats were sunk in the attack, but later recovered and repaired.
    M – Merkins ~ Staggered | 19.41 yards with mosey carry coupon any way you want
    USS West Virginia
    USS West Virginia (BB-48) was sunk by six torpedoes and two bombs during the attack on Pearl Harbor, but in May 1942, was salvaged from the seabed by draining the water from the hull.
    B – Burpees | 19.41 yards with mosey carrying coupon on shoulders like a ruck carry
    USS Cassin and USS Downes
    USS Cassin (DD-372) and USS Downes (DD-375) were Mahan-class destroyers. The two destroyers were in dry-dock at Pearl Harbor during the attack, when an incendiary bomb ignited fuel tanks on Downes. Cassin slipped from her keel blocks and rested against Downes which were both destroyed by uncontrollable fires. Both ships were considered lost, but their machinery and equipment were salvaged and sent to Mare Island Navy Yard where entirely new ships were built around the salvaged material and given the wrecked ships’ names and hull numbers.
    S – Squats | due to time… we stayed and did 80 squats on the 80th anniversary

    USS Oglala
    USS Oglala (ID-1255/CM-4/ARG-1) was a minelayer and was the flagship of the Pacific Fleet Mine Force. Japanese torpedo planes of the first attack surge hit the cruiser with a single torpedo, and Oglala rapidly took on water and sank. She was later salvaged in 1942 and continued service until 1965 (after being redesignated as an internal combustion engine repair ship ARG-1).

    COT
    Discussion on December 18th and whether event was purely social or workout included
    1st mention of crazy Ivan… date to be confirmed (speculated as January 15th)

    Thank you for opportunity to pay respect to all those who have served and do serve.

  • SwoleFest has Backblasts too – from Thumb War

    Mosey over the bridge to the Labyrinth for Warmup:

    SSH
    Hillbillies
    Grass grabbers
    Peter Parkers
    Parker peters
    Mountain climbers
    Arm Circles F & B
    Self love

    *All In Cadence

    THANG – DORA:

    *Partner up with 2 blocks. Pax 1 carries the block for a trip up and leaves at the top for Pax 2 to pick up return the block back to the start when it’s his turn.

    Exercises
    50 block burpees
    100 Block Merkins
    200 LBC’s no block
    300 Squats with block
    200 Freddie mercuries no block (2 is 1)
    100 block swings
    50 thrusters

    Saban’s team finished up first and he started some Mary as the pax finished up.

    YHC’s team finished up as Six at 6:13 with just enough time finish this week’s edition of Swole Fest with guns work and Colt 45’s. (Visit Exicon for description).

    COT with spoken prayer intentions for Gabby’s family still grieving the loss of his Father in Law and for the Pearl Harbor anniversary and former, current and future veterans. Announcements:
    -City Park Clean up this Saturday after The Ship
    -F3 Christmas celebration next Saturday. Bring the M’s and 2.0’s

    *YHC had a playlist to push us through and Amnesty approved!!

  • Time Killer with the River Stones – from Rudy

    10 PAX, including 1 FNG (welcome Slab!) and 1 Kotter (good to see you back, Spawning!), at the Mothership on a uncomfortably warm and humid December morning. YHC sporting Jesuit gear in hopes of inspiring any Jays in the crowd. But seems that the regular Jays crowd must be sleeping in to get ready for a big day of tailgating. But the PAX who were present were in for a good start to Championship Saturday.

    Mosey to the Great Lawn to get started. SHOOT. Didn’t take too long for YHC to get confused about the plan. Quick pivot – lets mosey over towards the Fountain for a quick warmup. SSH, IW, and some back stretches. Bat Wings – but much to FracSac’s dismay, YHC cut off before we got to the Dancing Night Clubs. We’ve got to get moving.

    Grab a Stone and head to the Great Lawn.

    The Thang: 12 step ladder. Starting at the path on one end, there are 11 trees down the lawn. Each round, we will add one more tree and exercise to the circuit. Carry the rock from tree to tree. Most exercises used the rock. But even if it didn’t, you were on the hook to haul it along.

    + At the sidewalk, start with 1 8-Count Body Builder (thanks Hawg, for the demonstration to our FNG. YHC forgot about that).
    + Add 2 Block Burpees at the first Tree.
    + Add 3 Thrusters at the next tree.
    + 4 Curl-Presses. YHC had a total brain fart on this. There was something planned for 4, but YHC could not remember. PAX held a plank for about a minute while YHC tried in vain to recall. War Eagle suggested Curl-Presses instead, so that works. These had been planned for 7, so this gave YHC a few more rounds to remember.
    + 5 Big Boy situps
    + 6 Squats
    + 7 Cross-over Merkins. THIS WAS WHAT SUPPOSED TO BE AT 4. YHC remembered just in the nick of time.
    + 8 American Hammers
    + 9 Rows (Hawg gracefully corrected PAX form. Many thanks)
    + 10 Lunges
    + 11 Flutter Kicks – HOLD THAT ROCK OVER YOUR HEAD
    + 12 Burpees at the far sidewalk.

    YHC had estimated that this was going to take about 30 minutes. So we had another exercise planned. But it was now 7:26. So lets hustle the rocks back to their resting place and get back to the (virtual) flag.

    Finish up with COT – named our FNG Slab (he runs Kitchen Depot on Airline). War Eagle then took us home.

    YHC noticed that these river stones offer a much different challenge than Rock City. They are smooth, lacking finger holds. It pushes different muscles to carry the rock for nearly an hour without those finger holds. My forearms were sore for the rest of the weekend. I will be using these again!

  • Uptowner 2021-12-03 – from Catfish

    Conditions – Foggy and Cool

    The Thang

    Got a quick jog around the track with some high knees, butt kicks, side steps, and karaoke. Moved to grass for:

    Abe Vigodas x 15 (in cadence)
    Grass Grabbers x 15 (in cadence)
    8-Count Bodybuilders x 10 (in cadence)

    On to faces for:

    Peter Parkers x 20 (in cadence)
    Shoulder Taps x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Moved over to the playground for a quarter murph – 25 pullups, 50 merkins, 75 squats.

    Grabbed a bench for some dips x 20 (in cadence)

    Moved to gym steps for Calf Raises x 20 (in cadence) on the steps. Moved to top of stairs for a round of deep-sea divers. Moved back to steps for:

    Right-Leg Calf Raises x 15 (in cadence)
    Stair Irkins x 20 (in cadence)
    Left-Leg Calf Raises x 15 (in cadence)

    Bear Crawled to other side of the lot to relieve the leg burn. Stopped for Low Slow 8-Count Merkins x 10 (in cadence).

    Moved back to playground, grabbed a bench for:

    Left-Leg Bulgarian Split Squats x 20 (in cadence)
    Derkins x 20 (in cadence)
    Right-Leg Bulgarian Split Squats x 20 (in cadence)

    Grabbed 10 OYO pullups to finish at the playground.

    Moseyed back to the goal line at the field for a set of 7s. Pax did burpees at one end, 8-counts on the other, and monkey walked between. Got about halfway done on this before time ran out.

    Back to flag for CoT.

  • The timely demise of Judge Boudreaux T Hawg, III – from Mambi

    Q v Q. Reluctant Yankee proved just how reluctant he is by backing out (presumably out of fear, though the claim was an “illness” or “injury”). So who would step up to face the formidable champion, Judge Boudreaux T Hawg, III? Who dared to face the swift and sure hand of justice? When what to our wondering eyes should appear, but a raving lunatic in a Mini? Yes, Rudy-Clause emerged from the dense fog at the last minute carrying a bag of toys for all the PAX. And with that, let the games begin.

    Warm Up: Don “Mambi” King kicked off with a welcome and a warmup. SSH, IW, some arm circles, and such. But he quickly handed control to the reigning Q champion to start the main event. But the good Judge was obviously cowering in fear of the imposing form of his opponent, and tapped out. So Rudy-Clause had the opening.

    Thing 1: Naughty and Nice. 6 PAX were obviously naughty. Its clear that Triple Shift and his ilk are on track to have empty stockings this year. They were sent off to collect coupons. The Nice PAX (here’s looking at you, Hokie!) instead got to collect gifts from Santas bag. And what should they find? Bricks! Each Naughty PAX pair up with a Nice PAX. Naughty PAX: start thrusters. Nice PAX: how about some Floyd M’s with the bricks, then a 10 yard out-and-back bear crawl. Naughty PAX griping about the unfairness of it all. So swap with your partner. Time for one more round: Naughty start with Brick-pees, Nice get some Wonder Bras (push them bricks out, then push them up) with an out-and-back Crab Walk. Trade off again, but we ran out of time. Rudy-Clause suspects that the host was skewing time in favor of the reigning champ.

    Thing 2: The Good Judge explains that the only way to shut Rudy up is to enforce a “Mouths Closed” rule. So all PAX start following the judge on a run. If you mouth off, you have to drop and start burpeeing. Surprisingly, Rudy and all the PAX kept quiet, though Bolt and Hokie decided to stop for burpees rather than continuing to run. Frac, however, kept running despite talking in the back of the line. PAX followed the Judge to U-Turn and pick up the missing PAX, stopping for some burpees too. Then continue on to the Mountain for some Obnoxious Exercises (emphasizing what the Judge claims is the “Obnoxious banter” of his foe). Rudy pointed out that some times, exercises just need a little clarification. And with that: Crawl-Bear up the mountain. Think that was obnoxious? How about Walk Crab up the mountain (Gabby calls it quits and just decides to walk). Oh, but the judge wasn’t done yet. He devised an insidious child’s play game – “Somersault Up the Mountain”. RevSox seemed very confused by this one, and just started rolling around in the grass after smacking straight out of his lane into another PAX. Oh, TIMES UP.

    Thing 3: Rudy-Clause starts by observing the recent lessons of his beloved coach Kelly: what better way to care for the kids in ones care then by ABANDONING THEM IN THE HOUR OF NEED. The Santa Clause robes stripped bare, Rudy-Kelly stands before the PAX sporting his new LSU gear. Lets celebrate “Big Game Brian’s” history of success at ND with some over-and-back exercises with numbers called out from the BK era. 0 National Championships (stand there). 1 Freakish southern-faux accent (over and back). 3 losses in CFP (8 ct body builders). 5 losses to “power 5” teams (burpees). 8 losses to “academic peer” institutions (carolina wine mixers). 11 losses to Top 10 teams (BBSU). 21 vacated wins (SSH). Don King calls time before we get to cumulative 72 point losses in CFP. Mahatma greatly appreciated this new insight into his favorite coach!

    Thing 4: Took a little while for this one to come together for the good Judge. Rudy speculated that this set probably looked better on paper than in practice. But lets give it a shot. 3 PAX on the ground holding bricks. A 4th PAX lay across them. Then the PAX try to “bench press”. Everyone got a turn laying, everyone got plenty of turns pressing. One more “Max Out” with 2 PAX together pressing one standing PAX. Most of the PAX got to bench press Fast Tax, who weighs 88 pounds. But when Rudy Clause went down for the count, the good Judge doled out the worst punishment – putting his own 211 pounds on the blocks. A valiant effort by Pai Gow and Rudy but they barely moved that massive load. And with that – time’s up.

    The good Judge gave an impassioned closing argument, explaining just how much of a HIM his opponent was (many thanks!). Rudy Clause seemed surprised by the need to make a closing argument, and could only muster a “Merry Christmas – do you want presents or not?”

    COT: 12 PAX count off. Plenty of confusion on just how to state name, F3 name and age. You’d think this group of veterans would know this by now. Plenty of intentions, including specifically Minute Rice – for strength through a health challenge, and for embarking on a new life with his bride.

    Then the final tally was in – at first, it looked as if the Judge may have fooled enough jurors with his smoke screens of lies and fast talking. Would it be a hung jury? But no – in the end, the PAX voted for the restoration of Christmas this year and sent the Judge packing.

    Come join the Q v Q next month (next year) to see if The Shrimp Man (King Kong) answers the bell!