F3 New Orleans

Author: Rudy

  • Cowbells on the Mountain – from Rudy

    5:30 am. 80 degrees, and at least 80% humidity. Summer in NOLA. 11 PAX ventured out into these glorious conditions to enjoy a run.

    YHC gave the disclaimer. He clearly indicated that it would be important to watch for potholes. Apparently, some PAX would choose not to listen. But with that, we were off to the base of the mountain (just over 1 mile away).

    YHC and Belloq had an enjoyable run to the mountain, discussing future plans for Beignet. Great kid, great future in front of him. Belloq kept up steady stream of conversation while YHC was focusing on just trying to keep up. Thanks for the push!

    Everyone gathered at the base of the mountain for a new drill I call the “Cowbell”, after the PAX who introduced me to it. 1 Minute sprint up the mountain as far as you can go, followed by 2 minute recovery stroll/mosey back down the mountain. Rinse and repeat 6 times. YHC still hasn’t made it to the start of the fence. That’s the elusive goal… Cracklin didn’t seem to have a problem getting there, nor did Snooze (at least the first 2 or 3 times). Way up ahead, Kuch and El Guapo seemed to have no problems reaching at least that far. Nice work!

    After everyone got 6 sprints, time to mosey back to the flag. And 10 of the 11 managed to make it back. One PAX forgot the disclaimer and was waylaid by a pothole on Wisner. Be well Snooze!

    COT back at the flag. Prayers for kids, parents and teachers as we all struggle to navigate through a new school year and the challenges this will present. May we all try to reflect God in our words and actions. Thanks for joining me!

  • A very non traditional FNG, Edward – from Waterpik

    It was the last lap around the block that things began to get really strange at the milestone marsh. YHC was just trying to kill off the last 10 minutes of the workout when when A man ran out with a sweat shirt and jeans And joined us as we jogged past his house. His name was Edward. YHC just assumed he would run for a block or so Them head back from whence he came. Boy was That wrong. Edward proceeded to do the exercises with us at each corner and stayed for mary. The problem was that Edward didn’t speak any English. And he seemed off (intoxicated?) as he started to clown around.

    By the time the beatdown was over, there would be no name O Rama for this FNG. I think the pax was just happy to get rid of him.

  • 60th B’day for Kenna Brah – Movie’ themed w/60 sprinkled in – from Kenna Brah

    Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
    Warmup –
    Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
    Billy Jack – One Tin Soldier – 60
    Star Wars – Imperial Walker – 60
    ———————————————-
    Get Coupons – Go to Lake Side
    Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
    Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
    Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
    Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
    (Coupon)
    Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
    Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
    Finish w Something about Mary’s.
    That’s a wrap on a beautiful day with great men.

  • Happy Birthday Saban and Others – from Rudy

    Happy 40th Saban! Since YHC couldn’t attend the Wisner party, he thought he’s bring a little birthday love to another AO. Weather was delightful for an August morning: almost chilly, in fact! 4 PAX took off from the virtual flag to start their Friday right.

    Mosey to the rocks for a quick warmup with some slow stretching (crack – the sound of YHC’s back popping as he tries desperately to loosen up). SSH, Imperial Walkers. Then lets get busy. Grab a rock, and feel free to go big since we aren’t going anywhere.

    The Thang: Deck of Death. We all know the drill.

    Breakout the brand new deck, shuffle, explain

    Hearts: We’ll do some Curls for the Girls celebrating their birthdays today: Ginger Spice (49) and Marissa Miller (43). If you don’t know Marissa, you weren’t getting the SI Swimsuit issue back in the day…
    Spades: Shoulder Presses to recognize some SPorts birthdays. David Robinson (56), Robin von Persie (38 – look him up. RevSox apparently doesn’t recognize Football as a real sport), Mike Greenberg (54)
    Diamonds: Merkins to celebrate the American Glitz of Hollywood. Lucille Ball (RIP, 110) and Leslie Odom Jr (40)
    Clubs: Dr. Ws. Why? Cultural Icons Andy Warhol (RIP, 93) and the World Wide Web (30 – Tim Bernard Lee released the protocols that give birth to WWW in 1991).

    Turned on YHC playlist (which Amnesty proceeded to openly mock. And he was not wrong. It was a bad playlist. YHC will correct for future workouts). RevSox politely asks if we are ever going to work out (as this explanation took a few minutes). Then lets go.

    Lots of early and high Club cards, leading to LOTS of DR Ws early. PopTart seemed not to care as he just kept knocking them out.

    JOKER – Surprise! M. Night Shaylan (51). Lets do 11 burpees (for 11 award nominations for Sixth Sense)

    Finished up. Where was the 2nd Joker? Never appeared. So YHC played a virtual 2nd JOKER! Surprise! Mountain Climber x40 for Saban!

    Brief time for some EMOM 8-cts, then mosey back to the flag for our COT. Thanks for letting me lead! And Happy Birthday to all August 6th celebrants!

    NMM: What else happened on August 6th? Hiroshima. YHC asks first for an end to all wars, that we may learn how to live in peace with those with whom we have differences; and second for wisdom for leaders around the world who are faced with what may be impossible decisions – give the your grace and guidance.

  • Mode of Transportation (MoT) and Coupon fun – from Hokie

    Our mission is to
    plant, grow and serve
    small workout groups for men
    for the invigoration of male community leadership.

    6 Pax (Frac, Triple, Bar Tab, Mambi, Boo Boo and yours truly) enjoyed the beautiful morning with pleasant temps and relatively low humidity.

    Warm ups
    Bulgarian Lunges/Squats
    Arm Circles
    SSH

    The Thang

    Using Cinder Block Coupons ~ Catch me if you can to the end (800 ft).

    PAX 1 does the 20 reps of the exercise with coupon; then farmer carries two coupons to catch PAX 2 who has been doing the MoT (Mode of Transportation); they switch roles; keep alternating roles until they reach the end of the 800′ runway. (From Circle to 1st large Power tower). At end of runway ~ Iron Sharpens Iron dictates 100 LBC’s & then Shoulder Taps til the six

    1. 20 Shoulder presses – MoT (Mode of Transportation) Bear Crawl.
    2. 20 Big Boi Sit-ups – MoT Broad Jump Burpees
    3. 20 Bicep Curl – MoT Double Tap Lunge
    4. 20 Upright Row – MoT Crab Walk.

    Anytime a plane goes overhead, we took “a break” and did 5 Seal Burpees (A Burpee with three merkins) 1st merkin, then right leg spider man, 2nd merkin, left leg spider man, 3rd merkin… followed with a jump 😉

    Upon returning we knocked out 50 chest presses and a little stretch.

    Closed with COT and reminder for Saban’s birthday 7 miler tonight and tomorrow’s 60th Birthday Party Q by Kenner Brah

  • Wet and Rainy in the Wild West – from Baywatch

    5 PAX galloped west to partake in my virgin Q for the Westward Ho. It was wet and wild with rain, fire ants, and triple digit burpees!

    Warmup:

    IC Low slow squats 15x
    IC Arm circles (forward & backward) 15x
    IC Stormtroopers 15x
    IC SSH 15x

    We then moseyed over to a soft, pillowy layer of grass that War Eagle introduced us to only a week earlier. However, there would be no lying down, rather, only aching gazes downward at the soft grass as we proceeded to do a Ring of Fire for 5 rounds of non-stop merkins:

    R1: Diamond merkins 10x
    R2: Military merkins 10x
    R3: One foot staggered hand merkins 10x
    R4: Merkins 10x
    R5: Wide hand merkins10x

    Next came the real fun…a 10x10x10. 10 rounds of: 10 burpees; run over levee; 10 BB sit-ups; run back over the levee. After Fracsac and Kenner Brah thoroughly embarrassed us young folk and War Eagle survived his bout with the fire ants, we finished up with some core.

    IC Dying cock roaches 10x
    IC Leg lifts 10x
    IC Opposite heal penguins 10x

    We also threw in 5 more burpees for Frac’s plane sighting.

    A final mosey back to the flag for a brief stretch, name-o-rama, announcements, intentions, and prayer.

  • Disclaimers Start at 5:29 – from Belloq

    Arriving early to Pontiff for my 1 mile warm-up run, I was trying to recall how I was assigned the Q for the day at El Diablo. Don’t remember signing up, just getting an invite on my calendar. Oh well, time to lead…Not knowing how many would arrive, I thought through several scenarios. As my run came to an end, I was happy to see 7 men stretching and preparing for a challenge and all pre-planned scenarios went right out the window.
    The time was 5:29 and I gave the disclaimer. 5:30 strikes and RevSox arrives as I give the direction to mosey to the rock pile. He begins to mention the missing disclaimer which I pointed out was done in such a way to maximize out time working out.

    Gave direction to circle up on me by rock pile to begin warm-up

    Warm-up
    15 8-count bodybuilders to get the blood pumping
    Arm Circuit (15 Arm Circles Front and Back, 20 Seal Claps, 20 Overhead Press, 20 Overhead Claps, 15 Moroccan Nigh Club)
    31 SSH
    3 rounds of Ring of Fire (Merkins to Monkey Humpers to Bonnie Blairs (2-is-1)
    Mosey to the Mound

    The Thang
    7’s
    Start on track side go to top, do 5 lunges both legs (i.e. 2-is-1), other side 6 8-count body builders, back to top for 5 lunges both legs, to track for 1 big boy sit-up…repeat with 5 8-counts and 2 big boy sit ups…etc

    Moseyed back to rock pile for Mary.
    5 Minutes of Core —30 seconds Halos Clockwise, 30 Seconds Halos Counter Clockwise, 1 Minute Corkscrew (reverse crunch with a twist), 1 Minute Dynamic Plank, 1 Minute Chainsaw, 1 Minute Slow, Controlled Big Boy Sit ups

    Followed with 10 8-count cinnamon toast crunches (1-2 Crunch, 3-4 Twist Right, 5-6 Crunch, 7-8 Twist Left).

    Moseyed back to flag for COT, Announcements, Intentions and Prayer.

    Always an honor to lead am F3 workout. 9 Total PAX for the workout.

  • Chancun… no passports needed – from King Kong

    I told Yankee that I will take the Q this Wednesday in honor of me missing my Cancun trip due to Covid Delta Variant.

    11 PAX showed up this muggy morning. First stop – short mosey to the fountain by Audubon Zoo, where we did the following warmups: SSH x 20, Ankle Grabbers x 10, Lunges x 10, Self Love x 10. The fountain reminds me hanging out by the resort pool with a margarita… but that didn’t happen.

    Next stop – moseyed to the main entrance of Audubon Zoo. I told the PAX that I hate to be rushed and running around on my vacation. I like to relax and stay put. So today’s focus is to stay in one place and work on our forms. So we did everything in cadence:

    Round 1
    20 SSH
    20 Air Squats
    15 High Knees
    20 Lunges
    30 seconds Rocky Balboa
    30 seconds Al Gore
    5 Burpees
    20 Crunches
    10 Merkins

    Round 2
    20 SSH
    15 American Hammers
    15 High Knees
    20 Lunges
    20 Shoulder Taps
    10 Burpees
    20 Mountain Climbers
    20 Jump Squats

    Short walk to the parking lot in front of the Zoo. We picked a great view on the beach and did 11’s. Start off one side with 10 jump squats and 1 hand-released merkin on the other side. Bear-Crawl in between. After 2 rounds of 11’s, Q noticed there were a lot of small pebbles / rocks on the beach hurting our hands…. therefore, we changed it to lunges and bunny hops in between instead of crawling. Next time, I will pick a different beach (maybe less of a view with soft sand).

    Finished the workout with a Round of Chancun, which included few exercises in Superman position. Moseyed back to the flag with some coconut water waiting for us before the COT.

    I am always grateful and thankful to be able to workout with you PAX on a regular basis. I hope to do this for a very long time.

    SYITG

    King Kong

  • Caribbean Breeze – from Sea Man

    A fresh breeze out of the north and cooler water made the Zissou more desirable than the ant infested resort of Chancun! At the Zissou no passport required! Per Dr. Zissou

    Ned: Who locked us out?
    Anne-Marie: No-one, we’re trespassing.
    Ned: Steve, are we allowed in here?
    Steve: It’s a scientific community, man.

    To get revenge for our friend we must swim fast in the open water! 7 Swimmers increased the chop in the pool getting us ready to find and kill the man eating jaguar shark of Lake Ponchetrain.

    30 minutes of individual swimming some free styling it, others improving their breast stroking, with an occasional side stroke for subtlety! Open swim was followed by 15min ring of fire, treading water throwing the ball of justice back and forth!

  • No Respect – from Steve

    The other day I yawned and hurt myself. If that sounds like a poor set up to a Rodney Dangerfield joke, it isn’t. More of a morality tale, really – just another true life example of what happens to your body when you stop posting regularly. Things have gotten so bad, my Garmin now congratulates me if I simply cross the 6,000 steps benchmark. To put that in perspective for you non-pedometrists (yeah, not a word, I know), Hawgcycle will knock out more than that at 11pm on his daily 10k. Anyway, point is, YHC realized it was beyond time to dip my toes back in the water and get back in the Q game.

    A lone Jose was the only man present when I arrived, listening, I’m fairly certain, to a comedy routine on his phone. (It wasn’t, unfortunately, Dangerfield.). T-claps to Teach for making it out, as today is his first day back at school and he could’ve easily stayed back in Covington. But no, not this guy. The rest of the gang rolled in – Bypass, Hogsbreath, Zoo – and we got the party started.

    Warmorama: WM, GM, IW, AC, AP, SSH, HK, BK’s (yeah, a bit of decoding to do there); all the slow ones at x10 IC, faster ones up to x20 IC.

    YHC stretched the warm up a bit longer than usual, as I was expecting a late arrival from Cowbell. Was YHC disappointed? Of course not. It’s comforting to know that, in this rapidly evolving world we live in, some things really don’t change.

    The Thang:
    With Cowbell in tow, we kicked things off with 10x Kraken Burpees (3 hand release merkins in each burpee).

    Mosey towards the tunnel, stopping two more times for 10x Kraken burpees at each stop. With the Kraken fully released and the PAX already irritated at my return to Q, onward through the (darker-than-usual) wooded path to the tunnel, where all good things happen.

    Tunnel Partner Routine:
    Keeping things simple here, one partner runs the tunnel out and back, the other performs said exercises: big boys, squats, merkins, chest presses with rocks. That’s right, there are rocks next to the tunnel. It’s kinda like the Gipper’s quarry, just on steroids. Put it this way, YHC had planned on doing curls, but the rocks are just too damn big.

    As they say, time flies when you’re having this much fun, and so it was already time to hustle back to the flag (though we were able to stop and knock out a quick set of 30x IC Freak Nasties at the bus depot).

    Back right on time for COT: countdown, nameorama, announcement (Amnesia’s Tarpon Sprint Triathlon in Houma on Saturday – DM him for details if interested!), and Hogsbreath prayed us out.

    Thanks for the warm welcome back gents, and the opportunity to lead such a great group of men. SYITG.