F3 New Orleans

Author: Rudy

  • Start of 2021 – Second Half – from Thumb War

    PAX: Frozo, Short Bus, T Square, War Eagle, Frac Sac, Thumb War

    5:00 start (5:02 everywhere else)

    Disclaimer for my first Q at this great AO.

    Mosey around the block…

    WARMUP: (at River shack synthetic lawn by Wall Mural)

    SSH
    IW
    Abe Vagoda
    Arm circles Front & Back
    Grass grabbers
    Mountain climbers

    THANG:
    Mosey to levee….

    Partner up for DORA

    Round 1
    Partner 1 Back peddles up and single Burpee at the top.

    Partner 2 starts with the exercise. Alternating to complete the following:

    100 merkins
    100 plank jacks
    150 Bonnie Blairs

    Round 2 – switched partners
    Bear crawl up Jog down

    50 merkins
    100 squats
    150 LBC’s

    Q called for a light drizzle cool down on the workout and revived it.

    MORE THANG:
    Mosey to BENCHES at the mural

    * Incline merkins (20)
    * L step ups (20)
    * Dips (20)
    * Calf raises (30)
    * Derkins (15)
    * R step ups (20)

    Self love to loosen the shoulders up

    * Shoulder taps (10)
    * Squats (20)

    MARY:

    Freddie mercuries
    Hello dollies
    American Hammers
    Penguins
    Lazy Boyz (demonstration by short bus)
    Tin snips (Dealers choice by Frac)”

    Ring of Fire
    1 round with 10 merkins and planking

    COT with St. Ignatius Prayer of Generosity. Best wishes War Eagle with family car search.

    Thanks for the opportunity to take the lead this morning. Will be back for more.

  • Prepping for the 2022 USA Games – from Hawgcycle

    Conditions: 76 degrees, Humidity 89%, Wind 3 mph from the East

    Pax: MulliCan, The List, Field Lice, Forty, Yank, Sabrina the Teenage Witch, Two Tickets to Paradise, The Moistest, Papa, Will.I.AM, The Biebs, The Driest of Sockets, Grind Breaker, The Clammiest of Chowdahs, Bananarama, Bone Thug, and Nipster.

    Warm-up

    SSH x 25; IW x 25; DQ x 10; Floyd Mayweathers x 24; LSS x 25; Joe Bidens x 25; Bat Wings (FAC x 25; BAC x 25; Seal Claps x 25; OH Claps x 25; Moroccan Night Clubs x 59)

    The Thang

    Mosey to ….The Wall
    • BTW + Floyd Mayweathers x 12; BTW + Joe Bidens x 12….repeato
    • London Bridge x 12; Mike Tysons x 12…..repeato
    • BTW + Floyd Mayweathers x 12; BTW + Joe Bidens x 12

    Mosey to the Bandstand for…..

    Ring of Fire – 9 merkins each (start when pax on the left gets to 5). Hold plank the rest of the time. 2 rounds

    Mosey to the grass for….

    EMOM Burpees. 4 rounds of 12 and one round of 11 for 59 total

    Mary – Crunchy Frog x 20

    Mosey back to the flag for COT

    Prayers for Landing Strips Dad and Fast Tax Son and friend deployed in Syria

    NMM
    • Thanks to Yankee for having the idea of running my 181st 10K after the Birdcage as I raise money to help send 59 Louisiana athletes and 25 coaches to the 2022 USA Games in Orlando. Special Olympics has a lot of shared values with F3 – physical fitness, inclusivity, and leadership. Heartfelt thanks to everyone in F3 for their support of this fundraiser. If you would like to volunteer with Special Olympics, reach out to me and I can show you how.
    • Thanks to Bieber, Angie’s List, Mulligan, and Yankee for joining me for 10K #181. It’s always a big help to run with others.
    • I’m convinced that Bat Wings is totally mental. It sucked the first time I ever did it, but not anymore. I think my mind got used to it more than my shoulders. You get to a point, where your mind says “you should not be holding your arms up this long….PUT THEM DOWN.” But if you can get past that, your shoulders become fairly numb and it doesn’t hurt too much anymore. I’ve done it so many times now that I think it takes too long to really make it suck. I didn’t want to do much running or cardio today, so I was okay with spending 5 minutes basically doing arm circles.
    • I didn’t want to do much cardio, but there is too much science saying burpees are the best exercise ever, not to include them in a workout. I personally think you have failed as a leader if you don’t include at least 50 burpees in a workout. I’ve said what I said.
    • When we went to get coffee Yankee was telling the Baristas and the people in line that I had just completed my 181st 10K in a row. They immediately referenced much more impressive feats like “one of our customers runs a half-marathon every day” and “I follow a guy on Instagram that is running from San Francisco to New York and has run 1500 straight days.” Picture them with the McKayla Maroney face as they are saying this. They were clearly not impressed. Then he mentioned that I run in flip-flops and they lost their minds. They couldn’t believe that I had just run a 10k in a pair of $5 flip-flops. My marketing campaign will be changing for the second half of the year. I have clearly been stressing the wrong part of what I am doing.

  • A Few of My Favorite Things – from Fracsac

    Unable to join Hawgcycle for his mid year 10k a day milestone, YHC did the next best thing and took the Q at El Diablo.

    With the shovel flag planted, a disclaimer was given, then start with a lap on the track, which was sort of a tribute to Hawg.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 12
    Arm circles IC x 15 both directions
    Peter Parkers IC x 20

    YHC had cones set up at the goal line and the 50 yard line.
    Starting at the goal line, burpee broad jump to the 50 yard line.
    Catalina Wine Mixers IC x 10
    Bear crawl back to the goal line.
    

    Next up was an exercise in breaking things down….

    Deconstructed Burpees! Do the following IC:
    Squat IC x 10
    Squat Thrust IC x 10
    Merkin IC x 10
    Squat Thrust IC x 10
    Squat IC x 10
    OH clap IC x 10

    Squat IC x 9
    Squat Thrust IC x 9
    Merkin IC x 9
    Squat Thrust IC x 9
    Squat IC x 9
    OH clap IC x 9

    Continue down to 1 of each! Then put them all together and do 10 Burpees OYO!

    Now that the Pax has been introduced to YHC’s favorite things, time to put them together with 11’s:

    Starting at goal line 1 Catalina Wine Mixer, then run to 50 yard line for 10 burpees.
    Continue until 10 Catalina Wine Mixers and 1 Burpee.

    Return to flag for COT

    – The grass was surprisingly overgrown on the field, perhaps making the mosquitos worse. It just added to the overall suck….
    – Due to time constraints, the bear crawls were omitted from the 11’s. That’s the only thing that would have made it worse. Catalina Wine Mixers and Burpees in 11’s? Who is crazy enough to do that?
    – We lifted the troops in the COT, especially the 156 and 256.
    – We prayed for Landing Strip’s Father as he goes into surgery this morning.

    Thanks for posting with me today.

    SYITG

  • Halfpipe – from Russo

    Pax of 6 this morning at not-quite-as-miserably-hot-and-humid Granny’s, including Jose10k, who YHC feels might have been inadvertently duped into “little or no running” because he saw YHC as Q.

    Warmup (10-15x IC)
    – Seal jacks
    – Air presses
    – Imperial walkers
    – Windmills
    – Arm circles
    – Self love

    Thing before the thang
    3 rounds of 10 freak nastys on the blue benches
    2 round of 10 step ups (2 is 1)

    We then moseyed through the woods to the tunnel of love, where YHC’s flashlight app finally worked for the first time since Bush was president (the broccoli hating one).

    Thang
    YHC called it “the halfpipe” for the tunnel’s resemblance to a skateboard halfpipe, or at least as close as we could get in south LA. I wanted to change into my Vision streetwear and chucks, but decided there was no time.

    Simple 4-3-4 reps of merkins, mosey down and back up between: 4 at the top, 3 mid pipe, 4 at the top again.

    Round 2 switched to Groiners and a 3-4-3 rep count.

    Mosey back to the pilot house and with around 10 minutes left, we did the thing after the Thang:

    Choose your own adventure: Pax chose option A: calf raises up and down the pilot house steps, where, among mumble chatter about accountant analytics, probabilities, and the pros and cons of choosing options A vs. B, YHC heard the best out of context quote so far this year: “Runners are the worst!!” Two thumbs up.

    Choose your own adventure continued with option B, a merkin wave of 6.

    We wrapped up with “the hands of time”, where pax does one leg raise and holds the low position until each person completes the rep (Rinse and repeat 6 times), and 10 “contractually obligated” crunchy frogs.

    COT time, including count, Name-o-Rama, announcements, and prayer, where we noted keeping all those traveling in our thoughts.

    Reminder about a busy third full week of July:
    21st: Gnarly Nutria
    22nd: Mixer
    24th: Thibodeaux visit to see Goose

    A thank you to the 5 folks pushing me today and letting me lead, and to the rest of you for continuing to be quality individuals.

    SYITG

  • Oh Crap I have the Q! – from Willie

    Mosey to the pull up bars for a warm up. Split into theee groups , pull ups (10), Merkins, and squats. Rotate. Rinse and repeat. Mosey to the Zoo for DORA 1,2,3, Merkins, squats, Freddie Merks. Merkin and Monkey Humper Ring of Fire, Then PAX assisted Mary for the remaining time.

  • Hold it now, hit it – from Akbar

    5 strong today with the Wacker of all Bushes and Steve in the mix. Noticing that everyone brought gloves without a reminder, YHC felt like laying off the blocks today for a traditional mosey to the lakefront and back. Listening to the Beastie Boys song Hold it Now, Hit It! last week, a thought emerged and became a beatdown.

    Warm Up: IW, Cherry Pickers, Self-Love, Grass Grabbers, Arm Circles (f/b), SSH, Torso Twist x 10 to 20

    The Mumblechatter started early, slightly delaying the start of the beatdown, and kept up all the way past COT. Pixie Stix’s lacrosse, Grover’s graduation dinner and work, weekend plans, trips, Bush’s tower of doom, are firemen are stronger than policemen? Billy’s departure from Reigers (will he actually post one day?); Sandbar’s trek across the lake from Nola to the Marsh last week (should we go knock on the FNG’s door? Its’ only 3 houses down) Baby Yoda making Bush chase balls, and then him. Pickleball is getting serious – how about taking all the courts one Friday night? YHC’s anniversary spend the night party with mama, most of us need more time weekly with our beloved wives. On and on, one of many things to look forward to every Monday at the Marsh.

    Time to get to work:

    The Thang

    Mosey down to the lakefront wall stopping along the way. Start with a 10 count hold mid exercise, then return to the top for ICx10 each. Example: Hold Al Gore for 10 count, then return to the top of the exercise for Squats x10IC. Exercises are below.

    Mosey to the playground

    1. Chin up, Supine Pull up

    Mosey to the swings for plank tucks on the swing x10 IC no hold

    Mosey to the lakefront, stopping along the way for:

    2. Stone Mountain, Shoulder Taps
    3. Squats, Monkey Humpers
    4. Dirkin, Freak Nasty
    5. Irkin, Freak Nasty
    6. Stone Mountain, Shoulder Taps
    7. Squats, Monkey Humpers

    There’s inherent danger when passing counts off because you know some jackwater will mess it up. In this case, you guessed it, Bushwacker brought out his painfully slow count in an Irish/Scottish voice during Monkey Humpers. More pain, more gain though.

    Mary: Merkins with 10s hold, Hello Dolly x10 IC low, mid, high, LMC x20, finish with 100’s (Hello Hummingbird)

    Count, Name, and YHC prayed us out.

    Announcements: WW2 trek sign up by July 4th; Gnarly Nutria July 21st

    Thanks for letting me lead, always enjoy a Monday morning at the Marsh.

    SYITG – Akbar

  • WF3Q: all the hits, all the time – from Bolt

    This early morning radio show included classics by artists such as Ludacris, Kenny Chesney, Darude, and Survivor, so basically a playlist created by a total nut job.

    Guest appearances by WB Pax (Frozone and Short Bus—thank you!) that’s what happens when cocktail-ing with Mahatma…

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

    Mosey to bleachers for dry docks up the bleachers, increasing by one rep each row except top one for 10 reps. Tricep dips down the bleachers staring with 10 reps, decreasing by one each row.

    Mosey, grab rocks, carry to parking lot and place pairs of rocks at each tree. Pair up for 5 rock station circuits (10 reps each) plus bonus track (Deca-die of pain): Squat , OH press, Curls, Lying press, tricep press. 3 rounds, moving between stations differently each round: mosey, reverse crab walk, bear crawls. Fracsac, ever the masochist, rolled out first deca-die after which we had to perform the move/count it landed on.

    Return to rock pike and circle up for Mary, Pax choice/lead in cadence. Return to flag for COT; thanks men for showing up and allowing me to lead!

  • Time to be a Big Boy – from Waterpik

    Crowds have been smaller than usual this summer at the various beatdowns around town with many regulars out of
    Town with family vacations.

    Circle up around the shovel flags to warmup, with SSHs, ACs, squats, imperial walkers.

    Mosey westward almost to the gazebo and the pax got down to business.

    First up were 11s with derkins on the sea wall and burpees at the street. YHC instructed the pax to bear crawl to the walking path, then jog to the street to do the burpees. On the way back the pax back pedaled.

    Only about halfway to the closing bell, YHC made sure everyone was a Big Boy. Partner up and do 3 sets of 20 Big Boy sit ups while partner holds feet down. Switch.

    Circle back up for a set of Al Gores. Sprinkle in some Peter parkers, and one footed and two feet hops. 15 minutes to spare.

    Last on the list for this downpainment was a set of 5s. Same as previous with Derkins and burpees as the exercises.

    With less than 5 minutes to spare, the pax moseyed back to the flags.

    Cot and thanks to Manny for praying us out.

    Thanks for letting me lead

  • Sweaty Bells 6-27-2021 – from Almonaster

    To the Fly, or maybe the Canopy!

    PAX Attended:
    – 86
    – Douille
    – Jingle Vader
    – Almomaster

    Warm-up.

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

    Rain paused the mosey to the Fly, we modified and went under the awning.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Curls for the girls – 15 IC

    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

    Tricep Extensions – 15 IC

    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.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC
    Ukranian Doulle’s – 20, IC
    Hello Dolly’s – 20 IC
    LBC’s – 20 IC
    Real Douille’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!