F3 New Orleans

Author: Rudy

  • RIP to a Block Named Blayne – from Catfish

    Big day at the mountain, starting with 8-counts at the shelter. Moseyed to the southern side of the mountain for 5 mins of EMOM burpees.

    Moseyed up to the peak for a nice wall-site leg-a-thon. Wall sat with overhead claps, then jump squats. Back to wall sit for seal claps, then monkey humpers. Back to wall sits and moroccan night clubs.

    Moseyed down the south side, then to the block place. Grabbed blocks and paired off for a Dora 1-2-3 with 100 thrusters, 200 merkins, and 300 curls. Didn’t quite finish, because needed some time for the Bitch Block Sacrifice. The Q gave a few words, the Bitch Block was named Blayne (who is a bitch, according to the inscription at the top of the mountain), and then Blayne was crushed to pieces and his remains tossed into Bayou St. John. Pour one out for Blayne, what a bitch. Did a final round of man-makers (in cadence) and replaced the (non-bitch) blocks in the spot.

    Moseyed back to the path to the shelter. Indian run back, then did some Sister Mary Catherines to seal the deal and bring in the rain. Under the shelter for CoT.

  • Casino Royale – from Fletch

    No need to gamble with your fitness, just show up and do the work. Warmup of grass grabbers, windmills, imperial walkers, arm circles, forward and backwards, seal claps and overhead claps. The workout of choice was a simple deck of cards where diamonds =squats, hearts=merkins, spades = ssh, clubs= sit-ups. We worked our way through the deck once with a mosey around the parking deck with each joker pulled. We then moseyed around again to finish the deck and started over with each PAX pulling a card at random. Cowbell had luck with him and pulled a joker so we did burpees. We worked our way half through the deck till time was up. Nameorama and Water Pick prayed us out. Everyone walks away a winner after an F3 Beatdown. Thanks gentlemen

  • My Wedding Was Da BOMBS – from Da Parish

    Nothing like a last minute Q volunteering to get the creative juices flowing. YHC, hadn’t paid back to F3 in a while; so here was his opportunity. He had also Fart Sacked his birthday/wedding anniversary Q and needed to make up for it.
    W/U
    – SSH x 38
    – AC
    – MC
    – PP
    – PP

    Mosey over to the Popp Fountain and Arbor Room. When we arrived, the gates were locked. I asked the PAX if they were interested in a little B&E to which everyone agreed that was a bad idea. The parking lot would have to do. The Arbor Room was home to my wedding reception. Since it was not built yet, the M & I chose it based on drawings. The plan was that we did not want to get married where any of our siblings or cousins were married. This nearly resulted in a destination wedding and/or converting to another religion. (We have a lot of family). We were able to find St. Mary’s Assumption Catholic Church and the City Park Arbor Room to accommodate our 500+ wedding guest. With that much fun loving friends & family, having fun was not difficult. In honor of the day My Most said “I do”, lets get in some BOMBS.

    – Burbees x 5
    – Overhead Claps x 10
    – Merkins x 15
    – Burbees x 20
    – Squats x 30
    If/when you finish before the 6, begin SBMOB until the 6 finishes his BOMBS.

    Mosey to the Magnolia Rugby Pitch. The M & I actually had a 18 month engagement since my brother was deployed to Afghanistan. Since she has worn her engagement ring for 11 years, let’s do some 11’s to celebrate “kicking off” our life together.

    Perform an 11 w/ Merkins and Monkey Humpers running across the pitch in between.
    If/when you finish before the Q, get in some wife pleasers.

    Mosey back to the Flag for COT and BBOM.
    Thank you for celebrating my anniversary about a month late.

  • Frac-Cycle – from Mahatma

    The disclaimer……yet stressed if you don’t push yourself beyond your comfort zone you’ll never leave it.

    This is the Frac-Cycle beatdown – most guest it contained burpees and running but what kind of running was not immediately known and how many burpees would surprise us all.

    Added incentive – 4 minute timer so whenever the dawg barks – 4 burpees and continue what you were doing.
    Short mosey to our starting spot – Warm Up
    SSH
    Grass Grabbers
    AbVagoda
    Toy Soldiers
    Smurf’s

    Several rounds of timer: 4 burpees

    Mosey over the levee to get things started:
    1. Baby Hill with 5 rounds of Quadrophilia

    Move back to the levee set the cones – all future effort for time. Pax lined up for 3 rounds each, 1st round set the time to beat after – 10 sec lower than round 1, otherwise more burpees.
    2. Diamond – all running with 3 merkins at the top, run down – 6 rounds – restart as soon as last pax reached the bottom. 30 secs rest between rounds 3&4
    Timmer burpees

    3. L – bear crawl, shuttle to Quadrophilia – 5 merkins at the top, run down – 3 rounds
    4. L – rinse and repeat shuttle to the right 3 rounds
    5. Broad jump midway, finish with Kong to the top – 4 burpees run down 3 rounds
    6. Quadrophilia up midway – shuttle over then bear crawl to the top at an angle 10 gas pumps run down

    Finished with 3 round full levee Quadrophilia sprint to the top.

    Walk over levee – Boo Boo lead mosey back (kenna bra sprinted).

    1 minute plank and merkin finisher.

    COT – a lot to be thankful for.

  • You Get What You Pay For – from TurboTax

    You get what you pay for. That means one thing when buying a watch or refrigerator but quite another at an F3 Beatdown. The F3 downpayment on the day is measured in effort and sweat and, make no mistake about it, you do indeed get exactly what you pay for.

    So after a quick preliminary warmup of toe touches, shoulder taps, seal jacks, Peter Parkers, SSHs, and Parker Peters, the Gipper PAX made their way to the courthouse, completing the warmup upon arrival with an inchworm walk up the alley.

    Mosey to the top of the courthouse parking garage where we partnered up. Each team worked on completing 100 burpees, one partner knocking them out while the other backpedaled down the ramp and then ran back up to relieve his partner.

    Then to the Veterans Memorial where the partners attempted 100 hand release Merkins coupled with strict lunge walks.

    On to Oak Alley for 200 body weight squats, crab walks and bear crawls.

    And wrapping things up with a stop at the courthouse benches on our way back to the Shovel Flag. A couple of broad jumps combined with partner back to back Al Gores.

    Nameorama and then BBQ prayed us out. Great job this morning guys. Thanks for letting me lead.

  • Trading the Sack for the Stack – from Hawgcycle

    Conditions: 77 degrees, Humidity 84%, wind 3 mph from the NNW

    Pax: Hawg and the Fastest of Taxes

    Warm-up: SSH x 31, IW x 20, WIndMill x 10, Peter Parker x 15. Grass Grabber x 10, Merkins x 15, Low slow squats x 15

    Straight into the first Stack

    Stack 1:
    5 burpees
    5 burpees, 10 Ranger Merkins
    5 burpees, 10 Ranger Merkins, 15 LSS
    5 burpees, 10 Ranger Merkins, 15 LSS, 20 Big Bois

    Take the long route to the Playground

    Stack 2:
    5 pull-ups
    5 pull-ups, 10 inchworm merks,
    5 pull-ups, 10 inchworm merks, 15 CTC
    5 pull-ups, 10 inchworm merks, 15 CTC, 20 Dying cockroaches

    Mosey back to the Rocks and select something heavy

    Stack 3 (con roca):
    5 Man Makers
    5 Man Makers, 10 LSS,
    5 Man Makers, 10 LSS, 15 OH Presses,
    5 Man Makers, 10 LSS, 15 OH Presses, 20 Curls

    Mary:
    LBC x 25, Commandant Douilles x 20, FK x 15, crunchy frog x 10

    Back to the flag for COT

    Prayer of thanksgiving for the morning, prayers of protection and mercy for those deployed and friends facing cancer tests.

    NMM:
    The Fastest of Taxes and I had to both overcome the devil on our shoulder telling us we didn’t get enough sleep last night. It feels good to shut up El Diablo with a solid morning beatdown. Thankful for Fast Tax making the hard decision and helping me get my day started right.

  • Nacho normal Grandmas house – from Shooter

    YHC arrived to nothing but lights and empty spaces at Granny’s.. Truth be told Q was hoping no one would post and he could slip back home to recover from the previous nights session at a local boxing facility. Recently Cowbell and Zoolander EHed YHC into giving it a shot and I must admit the work on the heavy bag with some common F3 mix of squats, Merkins, leg lunges, core, etc. etc. etc. certainly brings you to a different level of cardio… 🥵🥵 Of course the always regular Cowbell had to spoil my wrong intentions by rolling in right on time. Q heard him mention the previous day how he needed a 35 min run today at reasonable pace 🥴🥴 between 7:50-8:50 and since that is out of my comfort zone YHC obligingly instructed Cowbell of what would take place, at which he gladly returned to his truck for a shoe change. As he is completing the shoe swap Nacho rolls in. As he walks up I explain the intentions of my Q at which he states when I saw the Q I figured we would do some running. Just to be clear Nacho YHC is not on the level of said Jose10k, Waterpik, Bushwacker, Steve, Just in Time, Hammer or perhaps Turbo Tax… In fact quite frankly if not for F3 I would intentionally NOT expose myself to such labors, but one must admit the accountability and challenges issued by all of these men throughout some point of my journey with F3 has brought me out of that mental fog to lace them up and get after it.. Thank you for that F3 brethren..

    Brief warmup 10IC Toe Touches, self loves, Butt kicks, Left and Right leg swings..
    Cowbell set the clock and off we went journeying down to Lakeshore drive hooking a left to the boat launch and down to Florida and returned the same. Along our Mosey ran into Garfield out in the darkness who asked about future lunch plans with the PAX. Hammer if your reading this backblast drop that neighborly EH for our next luncheon at which I am sure he would oblige. After returning did 2 core exercises of Left over Right and Right over Left crunches 10IC and closed with hands to heels 10IC.

    Spoke of upcoming events such as Narley Nutria which looks as though we will be short of many ringers.. Numbers appear to be our only chance and the attendance of Phat Johnson which many of you don’t know but he could be up there with In Time to help out the PAX the 3rd Wednesday in July at 9PM..

    YHC closed with COT
    Appreciate the post Cowbell and Nacho!!
    And until the next Gloom 👍🏼👊🏼✌🏼

  • Get ups, obstacles and shuttle runs, oh my… – from Chewy

    12 pax met at the Lakefront Saturday morning.
    Hammer showed up for a solo Pre-thang. Steve did some other thang with Cowbell and Pik.

    Disclaimer followed by Warm-up:
    -SSH x 20 IC
    -IW x 20 IC
    -Windmills x 10 IC
    -Merkins x 10 IC
    -Mt Climbers x 20 IC

    The Thang:
    -Green Mile: run to playground with 3 burpees at each hydrant.
    Once at playground:
    -Get ups:
    Partner up: P1 performs 10 turkish get ups with Right shoe balanced on R fist (5 Burpee penalty if the shoe falls), P2 performs Curtsey lunges. plank and wait for pax.
    P1 then performs 10 get ups with L shoe balanced on L fist, P2 performs rotational lunges.

    -Obstacles:
    Pax divides up into groups of 3 follows a circuit created by Turbo back in the early days, this includes burpee pullups x5, run to play ground tower up stairs and down fire pole, run to splash pad and broad jump across, run up and over smaller playground tower, and back to pullup/burpee x 5 rounds

    Quick rest and pump primer with some good ol’ Jane Fonda’s x 15 IC followed by

    -Shuttle Runs:
    Partner up: 2 lines partner vs partner in shuttle run relay foot race x 2 rounds. This proved to be brutal.

    Slow mosey back to shovel flag.
    COT, Prayer, Coffeteria

  • Rested and Ready – from Akbar

    Not so gloomy at the Marsh this morning with humidity down just a touch. YHC and Hammer arrived about the same time and had some nice mumblechatter when Waterpik arrived on his typical run from the house to the AO. YHC was ready and rested after NOT staying up for the 9pm start of Ole Miss and Arizona.

    Warm up: x10-15 IW, Torso Twist, Arm circles (front/back), SSH, high knees

    Head to the hidden block stash, which Hammer noted were heavier than the Gipper’s, and mosey to center court.

    Thang: 4 corners, 11’s, 4 corners

    4 corners: start at center court with block, 5 Grave Diggers (2 =1) then to each respective corner for 50 reps each of Chest press, curls, Alpo’s, & triceps.

    After each corner exercise, block carry back to the center for 5 Grave Diggers.

    Mosey to playground for 11’s: pull ups and squats. Modification of supine pull ups was needed for all, especially Hammer after a recent double Murph.

    Back to center court for a second round of 4 corners and 50 reps each corner.

    Leg Raises, E2k, Jane Fonda’s, and Little Manny Crunches.

    Blocks up and back to the circle for a Mary of 10 Merkins and 10 LBC’s IC

    Count, Name, and Hammer prayed us out with thoughts of my Uncle Jimmy and a few folks with stuff coming up Waterpiks office.

    Thanks for the post guys and letting me lead.

    Til next gloom – Akbar