F3 New Orleans

Author: Rudy

  • Lawn Dart for Pinwheels – from Reluctant Yankee

    I took Squeal’s scheduled beatdown. We welcomed Stuart Hill aka Lawn Dart for his first beatdown.
    I wanted to bring the tooth fairy and the pinwheel to WPM.
    Started with a longish mosey to Tulane near McAllister.
    COP1: SSH IMP walker-squats, Dying Roaches
    Mosey’d to the Field at Yulman
    COP2: Tooth Fairy – pushups up the stairs while partner did low country crab
    COP 3: PINWHEELs on the Field at Yulman – Plank Jacks – maybe we should make this a new AO one day a week? Just a thought.
    COP 4: Headed over to Little WPM – 20 Russian Twists every floor to the top
    down the stairs and over to WPM
    RUN TO THE TOP OF WPM at each level we did 10 merks
    Down the stairs and back to the FLAG. We had to hustle! arrived 30 secs late.

  • The Star of the Pyramid – from Fracsac

    YHC committed to the Star of the View as the IPC was completed Monday, and this guy had no intention of making a second go of it.

    Not sure who would be present, a simple beat down was prepared. Luckily Kimchi and Mambi showed up to prevent a one Pax show.

    Disclaimer given, then mosey to the lake side of the levee.

    Warmup

    SSh IC x 31
    AV IC x 10
    GG IC x 10
    Bat wings with AC, OC, SC and MNC

    The Thang

    Call in a Ponzi, a ladder, or a pyramid. Build upon each with a lap between. The lap was up and over the levee to street and back, completing 5 jump squats on top of the levee. Anytime a plane came, more burpees!

    5 Burpees
    10 big boi sit ups
    15 Merkins
    20 flutter kicks
    25 LBC’s
    30 Lunges
    35 shoulder Taps
    40 monkey humpers

    COT

    NMM

    -Next week is when the Q vs Q comes back with Boo Boo vs Kuch. You’re not gonna want to miss it. The belt provided by Mambi is over the top!
    -Lots of opportunities to help hurricane victims in the weeks to come. Check out Slack or Mumblechatter for deets. Not on Slack? Ask on Mumblechatter to be added and drop an email. Not on Mumblechatter? I’m speechless…..

    SYITG
    

  • Okwata 2021-09-16 – from Catfish

    Lovely damp Okwata morning with 14 PAX. Started by moseying over to the fountain with some high knees, butt kicks, side steps, and karaoke to get the blood flowing. Moved to lawn in front of fountain for Abe Vigoda, Grass Grabbers, and 8-counts x20. Moved to faces for Peter Parker Peters x20, Plank Jacks x20, Shoulder Taps x20, and Catalinas x20.

    On to House of Pain for a quick quarter Murph, then to the levee for some 11s. Exercises were Dr. Ws on one end, 8-counts on the other. PAX ran backwards up the levee, then stopped in the middle for 5 jump squats whenever crossing the top. Fun. Got about halfway through then called it because time was a-wastin’.

    Moved to lake area for three rounds of 12 EMOM burpees. Back to flag for CoT.

    Announcements – Dulac cleanup this weekend, stay tuned to #ida-recovery Slack group for details.

  • 7 Card Studs – from Mobydick

    In the gloom and drip of a passing storm the oldest pax I have ever seen ( combined average 67 years) assembled under the shelter of the Depot. Mobydick Dick, Einstein, BBQ showed up despite the wx.
    Since I wasn’t aware of the current challenge I came with a deck of death. After a reasonable 20x stretch of SSH/Gm/AC/SL a hand of seven card stud was dealt. Hearts were burpees Spades deep squats Diamonds hand release Merkins Clubs were knee touch Lunges. Never saw so many big hearts. Closed out with 100xs crunches and 20x Jane Fonda’s/Leg lifts/Crunchy frogs. Einstein won the Q next week with Full house Aces over 8s. Mobydick prayed us out. Not bad for some old guys.

  • Frac’n Awesome – from Fracsac

    YHC arrived at the AO a little early to take part in the planned pre beat down prayer that was set up and supposedly hosted by one of our resident preachers. Being it was YHC and Kennah Brah that posted, Kennah Brah donned his preachers hat and led an outstanding prayer to inspire YHC into taking the Q. With the shovel flag planted, a brief disclaimer was given, then we got to it.

    Short lap around the parking lot.
    IW IC x 15
    GG IC x 10
    AV IC x 10
    HB IC x 15
    Bat Wings ending with MNC and dancing!

    The Thang

    The Motivator! Deconstructed SSH starting at 10 down to 1.

    11s with Burpees and Big Boi sit-ups in the parking lot. Mode of transportation was running.

    Mosey to base of pier for Dora:

    100 hand release Merkins
    200 LBC
    300 squats

    One pax does the exercise and the other runs around palm tree circle and back.

    We had 2 planes pass overhead, so more burpees!

    COT

    All 5 core principles adhered to by 2 HIMs!

    SYITG

  • FracSprints – from Fracsac

    Two Yutes and Thumb War gathered at Pontiff to see what horrible sprint work Pai Gow sent to YHC. Spoiler alert: it was beyond horrible!
    With the shovel flag planted, a brief disclaimer was given, then we got to it.

    1 mile warmup at a conversational pace.

    The Thang

    15 second race pace, 15 second easy jog
    30 second race pace, 15 second easy jog
    45 second race pace, 15 second easy jog
    60 second race pace, 15 second easy jog
    45 second race pace, 15 second easy jog
    30 second race pace, 15 second easy jog
    15 second race pace, 15 second easy jog

    Two minute recovery

    Rinse and Repeat x 4

    One lap cool down followed by 3 minutes of stretching.

    4.25 miles completed

    COT

    Coffeteria

    SYITG

  • Big Bro’s Birthday Beatdown – from Snooze

    11 PAX showed up in the humid gloom to celebrate a resounding Saints victory and get our swole on. In addition to celebrating a Saints win, I am also celebrating my older brother’s 43rd birthday today. I’ve been EH-ing him for a while now without success. I was hopeful that a beatdown inspired by his birthday might be the extra bit of guilt needed to finally coerce him into the gloom. Sadly, because he was overserved in Jacksonville celebrating the Saints win in person, my brother was not present for an FNG birthday beatdown. No matter, the EH-ing and the birthday inspired show must go on…

    Warmup
    SSHs x 20
    Imperial Walkers x 15
    Arm circles x 10 (both directions)
    Windmills x 10
    Grass grabbers x 10
    8-count bodybuilders x 10

    The Thang

    My brother was born on 09/13/1978, so we celebrated with a birthday-inspired Tabata block beatdown. 4 rounds of 9 exercises — 43 seconds of work with 13 seconds of rest between exercises – all while rocking out to some of 1978’s greatest hits!

    1. Blockees
    2. Curls
    3. Goblet Squats
    4. Alternating hand block merkins
    5. Overhead Press
    6. Block lunges
    7. Derkins
    8. Skull crushers
    9. Thrusters

    All you need to know about how this went can be appropriately summed up by Catfish’s post-beatdown message on the LVCC GroupMe: “good lord that was fun! Save that one so we can do it again soon!” Ummm, fun… sure…

    We finished up with some dealer’s choice Mary: Freddy Mercuries x 20, Box Cutters x 20, J-Lo’s x 20, and Flutter Kicks x 21.

    Closed things out with COT and special intentions for all those dealing with loss following Hurricane Ida. Thanks for the opportunity to lead.

  • Saints / Packers Beatdown Commemoration – from Landing Strip

    In honor of the thing of beauty that was yesterday’s Saints “home opener” vs. the Packers, the PAX performed a game-themed workout with high efficiency. The cadence of each exercise was tied to a key stat.

    Warmup
    First we moseyed to the front of Tulane’s campus and did SSHs (50 – O/U) and burpees (3 – spread (to GB)).

    Tha Thing
    We then moseyed to the base of the Loyola Rec Plex garage where we Cleveland Guardian-ran to the top. Finding our usual stairwells filled with HVAC tubing, we ran up and down a spacious, brick-paved and fully air conditioned stairwell after performing each one of the following exercises:
    -LBCs (171 – rushing yards (modified to 100))
    -Merkins (22 – first downs)
    -Dying roaches (60 – total plays)
    -Burpees (3 – turnovers)

    We then moseyed to the base of WPM and again Guardian-ran to the top. From there, we did more exercises and up-downs, this time in smelly, cramped, un-air conditioned stairs:
    -Shoulder taps (39 – total rushes)
    -J-Los (34 – time of possession)
    -8 count body builders (2 – INTs)
    -Burpees (2 – sacks)

    We then moseyed back to the flag for a final set of 20 low country crabs, in honor of starting QB Jameis WInston’s feast on a W yesterday!

    WHO DAT

  • Jaybirds – from Akbar

    2 Jays gathered this gloom to postpone the punishment of the upper body. When Hammer explained what IPC week 2 looked like, YHC knew the correct decision had been made.

    Warm Up: IW, Hilbillies, Grass grabbers, Self-Love x10

    Mosey to the Lakefront for the Thang: Light Poles and Ladders

    5 light poles. Perform 10 reps of said exercise at pole 1, 20 at pole 2, 30 at pole 3 up to 50 at pole 5. Exercises were as follows:

    Squats, LBC’s, SSH, Rocky Balboa’s

    When on set 4 of SSH, we were at a stop sign at Noah’s Ark and a car pulled up. We simultaneously laughed – wondering what the driver must be thinking of 2 grown men flapping around like birds. At least we weren’t doing Monkey Humpers.

    Mosey back to the basketball court for Sister Mary Catherine’s. 10, 20, 30, 40 on each line – time called.

    Mary: 25 Mountain Climbers

    Short Countorama, Nameorama and YHC prayed us out: safety for South Louisiana, thanks to all of those still helping, and protection from the evil one.

  • Sweaty Bells – 9-12-2021 – from Almonaster

    Evading Security!

    PAX Attended:

    – Jingle Vader
    – King Kong
    – Tubesteak

    Warm-up.

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

    Mosey to Moana’s Island.

    Curls for the girls.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO
    Rinse and Repeat.

    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

    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

    3rd Set.

    Move the bell between hands plank X 20 OYO
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC
    Manmakers – 10 OYO

    Tricept Extensions back from Moana’s Island

    Mary
    Hello Dolly’s – 20 IC
    Ukranian Doulle’s – 20 IC
    LBC’s – 20 IC
    Flutter Kicks – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!