F3 New Orleans

Author: Rudy

  • Prime Day at Okwata – from Triple Shift

    With Christmas in July as a made-up sales holiday, I went along with the theme of prime day (numbers) at Okwata. As a last minute Q, I wanted to get some vertical pulling since most of our exercises involve some sort of horizontal push (merkins, burpees, 8 count bodybuilders, etc.) Really missed the Murph training so I did something similar!

    As I pulled up to the AO, I made a quick decision to bring out the kettlebells and the other PAX members provided sandbags and coupons. Sudden change to a strength workout instead of only a bodyweight workout so we can get SWOLE!

    WARMUP
    31 SSH, 20 Low Slow Squats, 20 Imperial Walkers, 20 Peter Parkers, and 20 Plank Jacks all in cadence.

    THE THANG
    3 Pull Ups, 5 Heisenbergs (Burpee with 2 merkins) and 7 goblet squats every 90 seconds for 16 rounds.

    Note: I was a little ambitious with wanting to do 20 rounds but we ran out of time so we did 10 rounds with a 3 minute break followed by 6 rounds. The interval timer is a fantastic accountability tool (crowd pleaser) since it doesn’t care how tired you are!

    CIRCLE OF TRUST
    Countoff, Namerama and Intentions – We had eight (8) PAX members with Bleu Claws putting the EH on FNG – Smores who teaches at Mt. Carmel, 4 kids and rode his bike to the AO. Welcome A…Aron from Chattanooga, TN who comes to town every month for his job! Prayers for healing for friends and family members who are dealing with addiction, cancer and depression. Thanks for the opportunity to lead!

  • Simple little Mosey – from Shooter

    3 PAX journeyed through the streets of Mandeville this Gloom. At first it appeared to only be Zoolander and YHC until out of the darkness a double flagged what looked like a UFO came rolling in. Amnesia biked in 8 miles from home to join us. I have money 💰 on the fact that he registers more miles between run and bike to the WWII team challenge currently underway..
    Brief warmup 10IC Windmills, Toe Touches, self love, scorpion kicks and Torso twists..
    Changed our direction down to Villere taking a left to Girord to Lakeshore and back up West Beach with a left at Monroe and returning to the AO..
    Time was around 40 mins and with Qs Garmin being a little aggressive at 5 miles I will scale back and say we completed roughly 4 to 4.5..

    Amnesia closed us out in prayer..

    Until the next Gloom 👊🏼👍🏼✌🏼!!

  • Fear and Self-Loathing in El Diablo – from Bolt

    After a cold-induced break and a quick trip out of town, nine days lapsed between posts so yours truly was full of self-loathing and fearful of phoning in the Q. Hopefully the PAX didn’t feel that way after I decided to try out an idea I’ve been toying with: a Yin/Yang themed workout taking advantage of the universal truth of equal and opposing forces that keep all things in balance.

    Mosey to rock pile, cue obligatory highly curated playlist (which began with the classic “Rapper’s Delight”) and warmup then carry a medium rock to the pavilion, grab some bench. YHC explained each round would consist of an exercise done as we always do (Yin version), followed by a modified version that incorporated doing it from an equal but opposite perspective (Yang version). After doing the first two exercises in cadence we switched to OYO for the designated reps on the Yin and IC for the Yang.

    Warmup IC: SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 20x); Toy soldiers, Hillbillies (15x)

    YIN-YANG:
    Squats(rock)/Yang (no rock): hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep

    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep

    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee

    Derkins/Yang: one derkin to Peter Parker to derkin for each rep

    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee

    Irkins/Yang: one irkin to Parker Peter to irkin for each rep

    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up

    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Return rocks to pile, mosey to flag for COT, etc., welcoming FNG>Satchmo who happens to be my 17yo. Thanks, men, for joining me in the gloom and hope you enjoyed the suck as much as I enjoyed the Q. Until next time…

  • “Flexing Fletch” with special quest “Butts and Balls!” – from Shooter

    After a week away YHC decided to sign up for Today and Thursday as the Q sheet remains empty for the most part.. After arrival YHC saw the likes of Fletch pulling in to Flex his posting abilities and shortly thereafter the likes of Jose (on summer vacation) 10k as I planted the flag.. To even up the PAX Mandeville’s own Chewy pulls in and we commence to get this party started..

    Warmup
    15IC Windmills, Toe Touches, Cherry pickers, self love, SSH and Butt kicks.

    Thang
    Moseyed along the streets of Mandeville to the Marsh stopping along the way at each corner for 5 Burpee (2x Merkin), 10 Merkins and 15 Jump squats. Realizing there was only 2 corners to get there we extended around the backside to gather 2 additional blocks to get some reps in. Upon arrival at the Marsh YHC planned on some actual BLOCK work, however it appears we have been sabotaged yet again by our fellow Mandevillians or our local parish workers simply following orders in the removal of our ditch baring F3 coupons. Maybe the Qs sight is deteriorating or the GPS coordinates in my mind is way off.. Nevertheless Jose 10k tried shining a light literally to no avail.. One could understand if the removal was for the purposes of grass cutting or Bush trimming but the area we were looking through certainly shows no sign of say a “Bushwacker!” Or by no means a pruning machine in “Tanked up!” Called an audible using the monkey bars for (3x)
    5 pull ups, 10 squat thrusters minus the coupon and 5 chin ups. Back to the streets for the return stopping along the way yet again this time for 5 8 count body builders, 10 Lunges and 15 Apollo onos..
    Returned at the pavilion for some core work. PAX held chillcut while each man moseyed up and around the flag pole returning till everyone completed. Next round alternating Nolan Ryan’s 5 each side and the same up and around.. Final was 10 OYO donkey kickoffs..

    Count, Annouce and COT

    Big thanks to my Lee road Cowboys for journeying down this morning..

    Don’t forget open to all Pickle ball at Pelican park on Fridays 630PM hosted by Chewy..
    Fun times for sure..

    Appreciate Fletch 🙏🏼🙏🏼 us out and until the next Gloom 👊🏼👍🏼✌🏼!!!

  • Core Crusher and Flickerball – from Zoolander

    from TruCoat…”15 assembled Saturday at the North Shore Lakefront for a multi-phase workout and coffee. Following a short warm-up, the group conquered a 15 minute core toning medley of mountain climbers, V-ups, supermans, squats or jump tucks, and side touches. After a short mosey and 6 rounds of merkins with a soccer ball twist, the group divided and faced off for a 25 minute flickerball match. The Masters, led by Tanked-Up, and the Seniors led by very-soon-to-be-30 Grundy sprinted back and forth the long field trading scores. In the final moments, the Seniors’ secret weapon, 12 year old Baby Yoda, scored with a laser shot to the back of the goal. Bean made the highlight reel with impressive defense and Bird fearlessly recovered balls out of Lake Pontchartrain, proving gators, rough seas, and the possibility of a double dose Z-pak were no match for this aquaman. The game drew a few spectators, possibly to admire the elegant passing among the sides, or more likely, hypnotized by bare-chested Bushwacker wearing a much too small youth pinny. A good time had by all! ”

  • Impromptu 3rd F Beatdown – from Hogs Breath

    Checking the Q sheet after last nights fireworks I didn’t see anyone sign up. So I grabbed my Deck O’ Death (available at Mudgear) and headed out to Taylor Thomas Park. Planting a shovel flag five mins before, I was at least expecting one other pax to show….
    But alas at 0515 I was alone, so I began

    Warm-up
    50 self cadence SSH
    10 mountain man poopers
    10 Hillbillies
    10 toe kicks

    The thang
    Obama the length of the basketball court
    One lap around the block and then I began the Deck O’ Death, turning over a card I would perform said exercise, as I was sweating away in the muggy air I looked around at the refuse and litter left behind by the previous day’s Fourth of July. I can either complain about it, or I could improve my community and be an example and leader. Taking on one of the F3 tenants and “leave no [park] behind, but no [park] where you found him” after each card, I would sprint to a piece of litter, run to the trash can and back to center court to overturn the next card. After performing the nexts card’s exercise, I would rinse and repeat. I made it my mantra to clean the entire park by the time 0600 rolled around.
    I finished a sweaty mess, but accomplished the goal.
    And Pax, this is a beatdown I will be repeating!
    I ended with prayers for y’all! Until next time pax!!

  • God Bless America – Keep 141, 156, 256 safe – from Hokie

    10 packs showed up on Friday to pay respect to America the 141 the 156 and the 256

    Mosey from the flag to the rock pile and then lineup on the football field in the end zone on a sideline

    21 side straddle hops and 10 Burpee‘s with a double Merkin

    400 m run and 30 side straddle hops

    10 tricep extensions and 10 Burpee’s with double Merkins.

    Lunge walk all the way across the end zone from one side line to the other.

    20 merkins and 10 Burpee’s with double Merkins.

    bear crawl from the side line all the way across the end zone back to the starting sign line.

    400 m run and 30 more side straddle hops

    30 shoulder presses and 10 Burpee’s with double Merkins.

    Lunge walk back across the end zone.

    40 squats and 10 Burpee‘s with double Merkins.

    Bear crawl back across the Endzone.

    400 m run and 30 side straddle hops.

    50 chest presses and 10 Burpee‘s with double Merkins.

    Lunge cross back across the Endzone to the other side line.

    60 shoulder taps and 10 Burpees with double merkins

    Bear crawl back across the end zone.

    Finished with 400 m run and 30 more side straddle hops.

    That is a total of 141 side straddle hops and a 1 mile run along with 70 Burpees with Double and Merkins for those doing the ISI challenge

  • 17.76 Ruck with Burpees for ISI – from Hokie

    17.76 with 3 Pax at Baba WaWa with Rucks… 17 lunges (2 is 1) then 10 Heisenberg (Scott Landry) Seal Burpess…rinse and repeat 3 more times…

    Repeat 4 more times with 9 double merkin burpees instead of 10…

    so 136 Lunges with Rucks (2 is 1) in 8 increments of 17 with 76 Double merkin burpees for ISI

    Finish with Ruck to Treasure Chest casino and back

  • Misty Mountain – 7-3-2021 – from Almonaster

    Tulane Library!

    PAX:

    – King Kong
    – Moist
    – Willy
    – Chiquita

    Warmup:

    Mosey to Tulane breezeway by Freret

    Warmup:

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

    The Thang:

    Mosey to the Library.

    Incline Merkins – 10 IC
    Dips – 10 IC
    “DD’s” Daredevil Decline Merkins – 10 OYO
    Rinse and Repeat.

    Take a Lap.

    Right leg Step-up – 10 IC
    Squats – 10 IC
    Left Leg Step-up – 10 IC
    Rinse and Repeat

    Take a lap.

    To all, legs hanging off of the ledge.
    LBC’s – 15 IC
    Flutter Kicks – 15 IC
    Box Cutters – 15 IC
    Hello Dolly’s – 15 IC
    Douille’s (Russian Twists) – 20 IC

    Mosey to Tulane Quad

    Ring of Fire – Merkins – 10
    Gator Roll – 10 OYO
    Ring of Fire – Merkins – 10
    Burpees – 10 OYO

    Back to Flag
    COT
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • 1776 Beatdown – from Hogs Breath

    Pulling in some history theme; The best college lecture I ever heard was “the American Revelation in one hour” so YHC tried to build a beatdown around the American revolution in 45 mins!

    We began much like the colonists with the “7 year war” so 7 burpee’s OYO.

    The colonists were left in a time of confusion and taxation, so YHC ‘purposely’ lead a confusing IC warmup.
    14 overhead presses
    13ish toe kicks
    20ish overhead presses

    And the colonists truly felt they were taking up the rear….. so monkey humpers!!!

    After this the colonists began to revolt, and this culminated with the Boston Massacre and Battle of Lexington and Concorde. So we “marched” [mosey] to get our coupons.
    The Declaration of Independence was signed during this time. The digits 1776 add up to “21” so we did 21 OYO merkins (also we America does 21 gun salutes).

    The colonists realized they were without Artillery so they raided the fort at Ticonderoga and took the British cannons carrying these back across a frozen New York; so we grabbed our Coupons and moseyed back to the A1C parking garage. The colonists had to recruit and train, so we stopped for some overhead presses and Urkins along the way.
    The British attempted to stem the Americans and separate New England with a two-pronged attack, so we counted off in 2’s and one group would backward run the perimeter, while the other group overhead press.
    Rinse and repeat with goblet squats and lunges walks.
    France got pulled in after the Battle of Saratoga, the American revolution truly became a “World War” especially with fighting over the Caribbean islands. So since everyone was getting their butt kicked, we did two rings of fire with monkey humpers!!
    To represent the three main armies (British, French, and American) we did a round of three, with a perimeter run, Urkins, and LBC’s.
    Then came a few years of stalemates, so we held a few planks.
    After that we mosey’d to return the coupons. Similar to Gen Washington marching to meet Gen Lafayette and the French Fleet to moving in for the Battle of the Capes and Battle of Yorktown.
    It has been said that Washington when he met up with Lafayette fell to his knees and cried out “my God thank you!!” So we fell to our knees doing 5 IC lunges.
    It took about 3 weeks for the message to reach England (that the British surrendered at Yorktown,) where the Tory party declared “we are finished…..” with this YHC declared the beatdown was over and “that Pax is how we became a nation!”

    Ended with COT, announcements of Gnarly Nutria, Fia/F3 mixer; and prayers for Akbar as his family traverses the American West, our nation, and ourselves to lead other men!