F3 New Orleans

Author: Rudy

  • More Rarajapari – from Reluctant Yankee

    The PAX of uptown got some rarajapari on with RY as the Q. Ball and a partner. Mosey to John James Audubon.

    At the statue we did a mini – macdeuce 2 sets of 4 exercises x 12 (I struggled to hit 12 – not sure why I couldn’t remember)

    Then we long mosey’d to the HILL. At the HILL we lined up on the soccer field – 10 laps sprint to the other side jog back with 10 freddie merks/ 10 monkey humpers at the line.
    After 7 laps the train was getting too close.

    Sudden change – hustle to the other side of the train tracks so we don’t get stuck. Ran into a group of men exercising. El Wire with the attempted headlock.

    Mosey’d to labrynth but the clock was ticking – Douille had to bail. Made it to the flag one minute late – sorry my boys. Picked up balls and reset for next time.

    Reminder to be good humans and people. Gratitude for time and life.

  • Impromptu Swolefish – from Catfish

    9 PAX @ Swolefest this morn, Catfish at the helm.

    Started with windmills x 10, grass grabbers x 10, ssh x 20, and 8-counts x 15.

    Over to the pills for right leg step-ups x20, curls x 20, left leg step ups x20, derkins x20.

    Over to parking lot for Dora 1-2-3. 100 burpees, 200 leg lifts, 300 jump squats. Partner did farmer’s carry to end of lot and back. Mary waiting for the six with Freddie Mercurys, Hello Dollys, LBTs.

    Circled up for a ring of fire with brick plank and merkins. Back to feet for another round of curls x20, then 8-counts x15 for the finish.

  • Methodical Monday – from Akbar

    Conditions – upper 60’s, windy, clear with lots of stars

    Methodical is defined as something done according to a systematic or established procedure. Which is exactly what 3 PAX did at the Milestone Marsh. We ran the regular big block route to the Lakefront, Rips, and back up Noah’s Ark. YHC made it early today, watch reading 2:19am, since I didn’t synch the watch after battery failure. Pik helped me stay on track throughout the workout.

    WU – IW, Hillbillies, arm circles (f/b), SSH, grass grabbers x12

    Thang: 2 exercises per stop, OYO, 21-15-9-5 reps (for our non-accountants, that’s 50). Mumblechatter was mostly about weekend soccer and the cool front coming in this weekend.

    Mosey to Lakefront stopping at intersections for 21 Merkins, 21 Squats; 15 Merkins, 15 Squats, etc.

    Head to the Wall for Freak Nasties, Superman, and splashes from Lake Ponchartrain

    Mosey to Rips for Stone mountains with feet on curb, and calf raises. Quick hello to Garfield running by, who promised to be in the gloom soon.

    Mosey back to the Marsh stopping at intersections for Shoulder Fly’s, bent over back fly’s – both with a pause at the top on each rep.

    Mary – Leg raises and Little Manny crunches, 4 sets x12, x10 x8, x5

    Upcoming: Convergence in New Orleans this Saturday; Hogsbreath/Barcelona leading F3/FIA Thursday Oct 21st at the Lakefront.

    Count, name, Pik prayed us out.

    As always, a pleasure to spend Monday morning with ya’ll – Akbar

  • CPR at The Real Rock City – from Fracsac

    8 pax at The Real Rock City looking to put some work in to improve and get stronger. Humidity is back, but not too bad. The 72 degrees weather was well received by Bogey, Scantron, Hand Grenada, RevSox, War Eagle, Marlin, Pai Gow and YHC.

    Disclaimer given, then mosey to the rock pile.

    Warmup was typical with some bat wings to get the arms ready!

    Grab a rock and rifle carry back to the field inside the track.

    The Thang

    CPR

    Cones are set up about 20 yards apart. Starting on one end:
    Curls IC x 10
    Presses (Overhead) IC x 10
    Rows IC x 10

    Bear crawl 20 yards, complete 10 x 8 count body builders, bear crawl back 20 yards. Then run a lap around the track.

    Completed 4 evolutions, mixing in some lunges with the bear crawls.

    Rifle carry rocks back to the pile, then complete 10 x 8 count body builders IC to get us to 50 total.

    Mosey back to the flag

    COT

    NMM

    -55 was the magic number for 8 count Body builders, it’s the Iron Sharpens Iron task of the month. Only 5 more OYO! Join on Slack for non stop fun!
    -The Pax thoroughly enjoyed the variety brought today, YHC could tell by the enthusiasm displayed!
    -Coffeteria was awesome as always, joined by the men from The View!

    SYITG

  • UPPER DECK – from Einstein

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, High Knees, Shoulder Shrugs, Imperial Walkers,
    Swimmers, Butt Kicks

    Thang:
    After a reverse lunge walk and sprint mix on our way up the ramps to the upper deck of the Justice Center Parking Garage,
    The Pax did a set of elevens with burpees up hill and merkins down hill
    Next Thang:
    Using the twenty four parking space striping, the Pax performed a StarJump routine:
    1 jump every other space, jog back, 2 jumps every other space, jog back, 1 jump plus 1 up to 13 for every other stripe

    Mosey back to the flag for times-up.

    Count-o-rama, Akbar leads us out with prayer.

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

  • 8 Counts Steal the Show – from Fracsac

    YHC and Hokie took on the Westward Ho on a slightly muggy but dry morning. Started with a mosey to the pier, where the warmup happened. 15 x 8 count BB’s to round it off with some burpees as planes passed overhead.
    Mosey back to the parking lot for a little Dirty Mac Duece, where 8 count BB’s took up two of the spots for 24 more. We did other stuff too, and burpees as a plane passed overhead.
    Four corners in the parking lot with another 10 x 8 count BB’s, with other stuff sprinkled in, including burpees IC.
    Finished it off with a little Mary and a COT

    Perfect start to the day!

    SYITG

  • Better late than never – from Akbar

    YHC woke up to a foggy gloom to start the week out right. Wondering what the neighbor was doing leaving so early for work, a glance at the clock read 5:35. Undeterred, YHC kept on going and arrived at 5:45 – just in time for Waterpik to come running up after his solo beatdown.

    We saw two other guys at the playground doing pull ups and merkins and went to introduce ourselves. Turns out one of them was Awol, who has joined us at the lakefront in the past. Invites were issued to both to join us again and we headed to center court for COT. Pik prayed us out with intentions for one of his patients, and an upcoming interview for myself. YHC went back into the gloom for a quick workout before heading home.

  • Iron Pax week 4: We’re all super ants! – from Russo

    Pretty nice weather, a little on the humid side, but that’s picking nits, for the final week of the 2021 Iron Pax at the Lakefront this morning.

    Between a storm, a sinus infection, and vacation, YHC has been MIA for most of this year’s IPC, so my goal was to at least proctor and attempt some of the fun this week.

    As we gathered, Tanked Up took things to that next level with a (homemade) tee showing off his Raider Pride. Any Rummel alumni worth his salt (admittedly not much) knows the story of the Super Ants: an underdog Raider football team defeated the might Chalmette Owls (!!!) back in the day, and the moniker Super Ants made it into the newspaper write up (remember those?). From them on, a super ant is anyone that displays courage, heart, fight, and a motor that never quits (all characteristics of your typical college football “possession receiver”). Think Don Beebe running down Leon Lett. Danny Amendola. Abram Booty. Any Iowa receiver.

    I digress, but this week there was a colony of super ants that gave an incredible effort and pushed themselves HARD in the gloom.

    Pre Thang
    Quick warmup of seal jacks, cherry pickers, toe touches, and mummy kicks approx. 10x each, all IC)

    Thang
    A descending ladder, each set 25 reps, with a 25 yard run, followed by three burpees, and then 25 yards back for the next round of 25 reps.

    Rounds were:
    8 sets of curls (200 total)
    7 sets of squats (175 total, you get the picture)
    6 sets of overhead presses
    5 sets of kettle bell swings
    4 sets of merkins
    3 sets of thrusters
    2 sets of Bonnie Blair’s
    1 set of blockers

    Finish those, and you work your way back up the ladder, times for a total of 52:30.

    Major T claps to Grundy and Tanked up for setting the pace, but incredible effort and very little resting (excluding YHC) from what I saw.

    A mosey back from the Shaft and a COT closed us out with name-o-rama, announcements (F3/FIA mixer on the 21st and NOLA convergence on the 16th), and a prayer. Special appearance by Speedy and Cowbell, while Bean, Swoll Patrol, and an FNG had to scamper out early.

    Much respect to Zoolander for commandeering the coupons and markers and helping to coordinate this week. It was very much appreciated.

    Raider Pride and SYITG

  • 4 Good men making a better world – from Kenna Brah

    Warm up
    Light Jog, Butt Kicker, High Knees
    Hillbillies 30x
    Toy Soldier 30x
    Arm Circles 30x each move
    Rnd 1
    3 Rnds – 1 Min each ( 15 min )
    1. 4 Cones Jog around
    2. SSH
    3. Left/Right Over Cones
    4. Straight Sit up – Arms out
    Rnd 2- Pavilion – 1 Min each exercise 3 Rnds
    Decline Merkins
    Single Leg Squats
    Ring Rows
    Side Leaning Pulls
    Xtra
    10 – Kneeling Getups
    On Knees Feet brace – lean forward
    Walk Back
    Balance work and squats on curb

    Announcement/Intentions/Prayer

  • Brick or Treat – from Rudy

    3 PAX in the Okwata gloom. Some other LVCC clown-car PAX decided to stay home, apparently. The path to the levee was definitely wet. Too wet, even for YHC. So instead, Frac, Baywatch and YHC grabbed some bricks from the Mini and headed over to the fountain to start our day off right. The fountain was flowing in all of its glory. A great place to get the blood flowing!

    Warmup with some stretching, SSH, IW and some arm circles (con bricks)

    Thang 1: What YHC calls (as of about 3 minutes ago) the “Leg Machine”. 2 PAX doing leg stuff, while one PAX runs a loop. Keep exchanging roles, so everyone gets plenty of chances to run while not missing out on any of the leg stuff. Go through step-ups, squats, lunges, monkey humpers, calf raises. And keep carrying your bricks.

    Thang 2: Over to the water for a Route 66 with Floyd Mayweathers (yes, with the bricks). That was a bit harder than I expected.

    Thang 3: Four Corners (at Canal). 10 Brickees, run up the hill. 10 Dying Cockroaches (yes, with your bricks). Brick-Bearcrawl across the neutral ground. 10 Merkins, run down the hill. 10 BB Situps. We got 3 cycles in.

    Moseyed back to the flag for COT. Finally dropped the dang bricks. I forgot how hard just holding the brick for 45 minutes can be… My forearms are still jelly.

    Thanks, Baywatch, for encouraging me to get back out to Okwata. Okwata – I’ve missed you of late, I look forward to making you part of the regular schedule again.