F3 New Orleans

Author: Rudy

  • The Young and the Restless: IPC week 1.2 – from Akbar

    15 braved the Lakefront on a beautiful day for a beatdown, 1 in a stroller. No, it was not Bushwacker. The 2nd day of IPC week 1 was upon us, and the plan was to have 2 Q’s. Jose 10k took the 2nd Q with a plan for football, but with only 3 PAX not doing IPC, it was a bust. So – Jose10k and Barely Legal did it again. T Claps guys.

    After an elongated explanation and several questions, the playlist started and we got to work. Speedy and Tank were out of the gate hot with Hammer not far behind. Great work again guys, everyone finished. Here are the results from the score sheet – missing a few times.

    Speedy 26.24

    Tank 27.16

    Hammer 29.56

    Zoolander 30.0

    Steve 32.30

    Chainsaw 32.28

    Akbar 36.15

    Jose 10k 37:33

    Slider 38.15

    Enter your times here: https://docs.google.com/forms/d/e/1FAIpQLSdesBJtTGntJx9e2UfhmmcMyZ_UGEy6TtFk50Mz-W4DHHcN-w/viewform

    Bushwacker arrived at 0700 after his shift and Moby came strolling up in his convertible just in time for COT.

    And yes, Speedy beat Tanked UP! Impressive, a 17 year old and a 62 year old take the top 2 times. Tank may not be that restless – he went to cut a yard right after COT.

    YHC had trouble lifting the phone for a picture after this beatdown, great work by all.

    Jose10k prayed us out with thoughts and prayers, remembering 911.

    Coffeeteria at Book and the Bean.

  • 43 gets you HATE – from Jose10k

    Finally some cooler weather arrived. As happy as I was for the arrival of this cold front, I was happier for the arrival of 4 of my brothers.
    Warm-ups: ssh, self love, grass grabbers, torso twists
    The thang: The deck of death
    Hearts: hand release merkins
    Diamond: copperhead squats
    Clubs: apollo onos (2 is 1)
    Spades: right elbow to left knee, left elbow to right knee (2 is 1)
    Joker: 2 calf raises per step from bottom to top of the parking garage
    COT and Moby prayed us out. Thank y’all for allowing me to lead such a great group of men.

  • Go West–ward Ho, Young Man – from Bolt

    Among a sea of bucket trucks 5 F3 pax welcomed FNG, Flav-A-flav, in true NOLA style with representation from Uptown, Lakeview, KennA, and the Ridge

    Warmup IC: SSH (32), Abe SLOWgodas, arm circles forward/back, tclaps, overhead claps, self love (all 20x); Toy soldiers, (15x)

    The thang—DORA: merkins, squats, plank jump (bear crawl out/crab walk back for switch)

    What’s the reward for finishing DORA, waiting on the six you ask: plank and wait?SSH? Recover? NONSENSE! Take a 20 count and let the deca die of pain dictate your fate. YHC was the six so I’m unable to chronicle the exact exercise sequences of the almighty die and I can confirm there were considerable muffled groans and calls for re-rolls due to the same misery coming up twice and probably some numeric modifications. I’ll consult with the deca die to confirm.

    Finish with Mary: dying cockroaches, LBCs, penguins on YHC’s count which was basically following versus of Zac Brown’s “Toes” rather than an actual number and I’m unsure the Pax caught on although I knew they knew something was up when their rep count kept jumping up by doubles, triples, tens, etc. Close out with stretching for those of us getting back into the swing post-pandurrication and coming off injuries. Close out with COT…until next time.

  • IronPax week 1 – from Akbar

    8 strong this morning for Week 1. YHC proctored and DJ’d while 7 went to work. Cowbell dropped by after his run for some F2. Finishing times were:

    Bean 35.10
    BBQ 43 (modified)
    Jose 10k 43 (modified)
    Einstein 44.15
    Barely Legal, Moby Dick and Maverick were close to finishing but had to bolt early.

    YHC prayed us out with thoughts of safety and thanks for all those coming in to help in IDA recovery from out of state.

    Lakefront is 2nd IPAX of the week with separate Q for those already completed.

    SYITG – Akbar

  • Wally Sprint ~ Party of One – from Hokie

    We came, we moseyed, we left…. and by we I mean me 😉

    The highlight of the morning was coffeeteria with @War Eagle after driving thru the drive thru at PJ’s Vet’s.

  • Almost a Murph – from Akbar

    6 HIM arrived at the Milestone Marsh with a late 0700 start for a Labor Day Murph.

    Conditions: Blistering hot and no wind

    WU – SSH, Self-Love, High Knees, IW x10

    The first run was great, possible YHC’s fastest ever – maybe even a PR. We finished up and headed to the playground to start in reps of 5,10,15 x 20 rounds. Music kept us going with hard rock classics.

    With about 5 rounds left, our jam session was interrupted by “How Great Thou Art” (the piano version). Was this divine intervention? We were all doing great. Or did my wife just bogart Spotify for her morning coffee accompanied by hymns? It was the latter, of course. After scrambling to switch it over, we then returned to Quiet Riot’s Bang Your Head and finished up.

    Heading out to the last mile, the PAX requested we take the route to the Lakefront, since it was a mile. YHC’s math skills failed again by trying to convert feet to miles on the first run. It was .5 miles, so we came up just short of the traditional Murph.

    COT – Hammer prayed us out with prayers of safety and recovery for Louisiana, and those still struggling with COVID.

    Bird had some trash bags and we picked up the Marsh as is our custom every Monday. We found a $1 bill on the ground, which we decided to add to our Waffle House tip. Looking forward to some good grub and air conditioning, we headed out only to find that WH had limited food and we couldn’t eat inside. So, we ordered some hot food and sat in the hot parking lot using Jose’s car as a table.

    Gret work men, thanks for letting me lead – Akbar

  • IDA ONLY ONE DHERE – from Einstein

    Well, what can I say. It was an awesome workout.

  • Rock You Like A Hurricane – from Akbar

    YHC arrived early in the gloom to plant the flag’s, knowing that the pre-thang crew would see it and wonder what was in store. Jose 10k an Tanked Up! came running up from the 2 miler and settled in with 5 others as we began the warm-up.

    Conditions: mid 70’s, no rain, slight breeze

    Warm Up:

    SSH, IW, HB, HKNEE’s x 20

    Freestyle, backstroke x10

    THANG 80’S – one of the best decades, especially for music.

    Partner up, 80 reps per exercise. P1 works, P2 mosey’s to the flag and does 5 Hand Release Merkins, then returns to relive Partner 1. Sets were divided into 3 exercises of 80 reps each, when done plank for the 6. We did 6 rounds as outlined below.

    1. Shoulder taps (1=1), twinkle toes, freak nasty, karaoke, 5 HR Merkins

    2. Stone Mountain, superman, air squared (Al-gore with overhead clap), bear crawl, 5 HR Merkins

    3. Nolan Ryan’s, Freak Nasties, Monkey Humpers, sprint, 5 HR Merkins

    At this time, Zoolander showed up and joined in. Better late than never.

    4. Shoulder taps (2=1), twinkle toes, freak nasty, run 5 HR Merkins

    5. Stone mountain, squats, LBC, lunge walk to flag, 5 HR Merkins

    6. Nolan Ryans, Freak Nasties, Monkey Humpers, backward lunge to flag, 5 HR Merkins

    Head back to the flag for Mary

    Box cutters X 20 – 6 inch hold (feet together), dolly out, up, together, down= 4ct

    LBC, E2K L/R X20; LEG RAISES, HANDS TO HEALS X10

    Count, name, Happy Birthday (57) Yellow Snow! Hammer prayed us out – safety for all during and after the storm.

    It’s been a great two years: met a lot of great men, lost a lot of weight, did some stupid stuff, and look forward to doing it again and again. Thanks, Russo, for the EH!

    NMM
    The main thang went a lot faster than YHC expected. Originally only having 3 rounds of 6 exercises total, another 3 rounds were added with some quick thinking. Basically, whatever Bushwacker complained about – we did more of. He was sore from work – which is a lot harder than what most of us do.

    Hammer entertained us with his insane knowledge of everything, peppering “did you knows” or “remember when’s” throughout the beatdown.

    Jose 10k was hurting from last night, and after a while just did whatever he wanted (he did run with Tank on the pre-thang). Thankfully Zoo showed up to take his place. See what missing Pickle Ball does to you? Great work guys.

    Playlist:

    · Ratt – Wanted Man, Round & Round
    · Scorpions – Rock You Like A Hurricane, No One Like You
    · Def Leppard – Rock of Ages
    · Whitesnake – Still of the Night
    · Quiet Riot – Cum on Feel the Noise, Bang Your Head
    · Billy Squier – The Stroke
    · 38 Special – Hold on Loosely
    · The Clash – Should I Stay or Should I Go
    · AC/DC – Back in Black
    · Twisted Sister – I Wanna Rock
    · Tesla – Modern Day Cowboy
    · The Cult – Love Removal Machine
    · Skid Row – Youth Gone Wild
    · Van Halen – Hot for Teacher
    · Queensryche – Jet City Woman
    · Echo and the Bunnymen – Lips Like Sugar
    · Violet Femmes – Blister in the Sun

  • Hurricane Ida prep burpees + other treats – from Left Coast

    The Warm-up
    SSH x 20
    Abe Vigodas x 15
    Grass Grabbers x 15
    Hill-Billies x 15
    Imperial Walkers x 15
    Shoulder Taps x 15
    Floyd Mayweathers x 15
    Arm Circles (Forward) x 15
    Arm Circles (Reverse) x 15
    Moroccan Nightclubs x 15

    The Workout (Used without Boo Boo’s express written consent which is strictly prohibited)

    100 SSH

    10 Burpees

    90 LBCs

    10 Burpees

    80 Squats

    10 Burpees

    70 Big Boy sit ups

    10 Burpees

    60 Wife Pleasers (30 L/30 R)

    10 Burpees

    50 Leg Raises

    10 Burpees

    40 Bonnie Blairs 1 is 1

    10 Burpees

    30 Shoulder Taps 2/1

    10 Burpees

    20 Catalina wine mixers

    10 Burpees

    10 Merkins

    10 Burpees

    When finished lap around track until the 6 is completed.

    Final exercise to get us to 6.14am led by Bogey
    Ring of Fire
    Round 1 – Merkins (Plank hold)
    Round 2 – 4 Count Merkins (Plank hold)

    Jog back to COT.

    That’s All Folks!

  • No Snakes, Spiders, or Ants – from Fracsac

    5 High Impact Men gathered at Okwata to see what YHC had in store.
    With the recent Mumblechatter about snakes and spiders in the high grass, YHC arrived a little early to scope it out.

    Scooter, BayWatch, Breadsticks and Screw Top were eager to get started. The Shovel flag and yard sign were planted, the disclaimer was given, time to mosey to the fountain with high knees, buttkicks and carioca as we made the trek around it before circling up on the grass in front.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 15 with AC, OC, SC, and MNC

    Double Shots with Jack Webb at the Barre (missing Surge!)

    1 merkin with 2 air presses in people’s chair
    2 Merkins with 4 air presses….
    3 Merkins with 6 air presses…..
    …….
    10 Merkins with 20 air presses in people’s chair.

    Mosey to Canal and Lakeshore Drive for:

    Dirty Mac Deuce:

    4 rounds of 3 x 12 rep exercises IC, an arm, a leg and a core. Run to top of levee, across, then back down after each round.

    Round 1
    Shoulder Taps, Big boi sit-ups, squats
    Lap
    Round 2
    Floyd Mayweathers, Flutter kicks, Lunges
    Lap
    Round 3
    8 count Body builders, LBC, low slow squats
    Lap
    Round 4
    Catalina wine mixers (6 count), Tin snips, Bobby Hurleys
    Lap

    Mosey to the lakefront for:

    Route 66

    Ascending burpees from 1 to 11 at each light post, with skipping (yes skipping like a kid) between light posts.

    Finish up right on time

    COT

    NMM

    – YHC kept the pax out of the high grass, no spiders, no snakes, no ants, you are welcome

    – That skipping during the Route 66 adds a little something extra, let’s call it high octane

    – if you haven’t signed up for IPC yet, get after it!

    Love you guys!

    SYITG