F3 New Orleans

Author: Rudy

  • LVCCC – from Charmin

    A couple of us regulars arrived at the proverbial flag and before we knew what was upon us, Pax from a distant shore began to spill out and overflow from a single car. Before we knew what was upon us, there was a total of 18 pax, most of whomst were taking part in the inaugural Lake View Clown Car Coup as a way to prepare for their attendance at the Convergence in a month.

    While their number was many, their ability to start on time seemed to be lacking as “Well, it’s 5:30!” rang out in the gloom to no movement except from the regulars. This continued to present itself when the ruckers were the first to reach Falcon Road, leaving the park.

    45 minutes later (only 40 for the runners, who apparently needed the 5 minutes to cool down), we all returned for a total of 18 pax.

    COT – Prayers of Gratitude, protection for those in the path of the hurricane, and mostly prayers kept in the silence of the heart.

  • Walk, Run, or Strech, just do it – from Charmin

    Not feeling 100%, but still wanting to push, YHC woke up and posted along with 4 others.

    Some noteable events we seeing Kenner Brah doing wife pleasers at the pavilion by himself on top of a table and seeing Two Yutes lap Pai Gow and Vag.

    This workout showed that mindset is everything and many times, the battle is to just keep moving.

  • U Down with IPC? Yeah, U Know Me – from Bolt

    Offering and Seeking accountability, YHC put out the call for HC with a commitment to Q; there were a few HCs that no-showed but all in all we had 4 pax post for what looked simple enough as a diagram on the interweb courtesy of IPC week three—IYKYK.
    Frac missed ANOTHER warmorama sans his favorite song since YHC knew it would b too long for the IPC so after MMPGM, tie fighters, seal claps OH claps, SSH it was off to retrieve coupons and begin at JPAX flag poles. The Bolt 3M Promise required substituting the 400 meter run for something …what should it be? Run up the stairs and down the ramp after each 5 exercise round BUT after the buy-in: bear crawl up the ramp and broad jump three time followed by three purples with a rinse/repeat until getting to the columns.
    The Thang
    Burpee with a lateral hop over the coupon
    Coupon Thrusters
    Bonnie Blair’s
    HR Merkins
    BBSU
    Three rounds: 21/15/9 reps with requisite lap between rounds
    Cash out with broad jump/3 burpees down the ramp cycle. Congrats to Space Cowboy for completing as instructed—#beast.
    KnOT/mosey back to flag, COT. Thanks for the accountability, brothers!

  • Dora and 11s will do!! – from Shooter

    5 Red pills 💊 this Gloom for 0600. Hammer was early with Jose 10k so 6 total. Nothing much this morning but a short warmup of 15IC Arm circles, Toe Touches, Good Mornings, Selflove and SSH.
    Moseyed to the garage for a Dora
    P1 Carolina dry docks, squats and Flutter kicks P2 back pedaling half and turn to sprint the remainder.
    Moseyed to back of courthouse for 11s box jumps or step ups, bear crawl steps Merkins at the top.
    Returned to AO for 4 core exercises 15IC Little Manny crunches, dying cockroach, penguins and 15 OYO leg raises..

    Prayed for safety with Helene approaching Florida and intentions for Fletches son in Orlando..

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Rock N Roll Jeopardy – from Squints

    I’m not going to call it a complete disaster. I should have brought a speaker, and the PAX should have known the songs. Next time…

    Warmup:

    Mosey over to the Parking Lot
    Side Straddle Hops (SSH) x 20
    Slow Abe Vigodas x 11
    Grass Grabbers x 10
    Side Steps to the Light Pole
    Imperial Walkers x 10
    Hillbillies x 10
    High Knees to the Light Pole
    Arm Circles (Forward) x 10
    Arm Circles (Reverse) x 10
    Overhead Claps x 10

    Sprint Back to the Light Pole:

    Peter Parkers x 10
    Shoulder Taps x 10

    Mosey to the JPac:

    Rock N Roll Jeopardy:
    Know the song, run and touch the garage door for the buzzer, guess the song, pick who does the next round with the slam ball.

    Main Workout: (30-second sets, 4 rounds)

    Round 1: WW3 Sit-Ups, Rows, Around the World, Curls
    Round 2: Burpees w/Block, Squats w/Block, Big Boy Sit-Ups w/Block, Dips
    Round 3: Merkins swapping arms on block

    COT:

    Countarama
    Namarama
    Announcements
    Intentions
    Prayer

  • the boo-boo made me do it – from Mayhem

    77 degF & 90% RH
    Over-indulged with 15 PAX at dinner the night before
    Sleep would have been great, but not an option

    A week earlier, Boo-Boo called me out. So I committed to Q, and I was determined to invigorate others to do the same.
    Was it hard? Yes.
    Was it fun? Sure.
    Was it worth it? Absolutely.

    Planted the second flag. Quick disclaimer including sharing the prior evening’s adventures.
    Mosey over to JPAC for some warmups: SAV, GG, PPP, MC, CC (crab cakes that Fracsac hates), SSH… shucks forgot the tie fighters, head still a bit cloudy.

    Brought the first H8! practice to Kennarie. By the way, who came up with ‘Kennarie’, and that spelling, just weird. Not my first time here, but was my first time to Q.

    Six rounds on this route: 70 yd bear crawl UP the ramp, 400 yd jog down the stairs and around the building, Burp-Merk-Ladder (1B-6HRM, 1B-5HRM, etc…). Everybody pushed. A couple got bonus rounds in.

    To the grassy area nearby for some shuttle runs. 5 burpees every time you are at the starting line. First bench – 10 merkins and back, Second bench – 10 lunges and back, Third bench – 10 squats and back, Fourth bench – 10 big boys and back.

    To the flags. COT. Count. Name.
    Announcements (10/19, 10/24, 10/26).
    Intentions (Frac’s mom, Squints’ parents, Hawg’s wife, Charmin’s friend’s child).

    Shout out to the PAX who posted:
    The regulars at this AO: Charmin (pushed hard), Fracsac (only one to do the last 5 burpees before heading to COT), Space Cowboy (always impressive), Boo Boo (thanks for calling me out), Squints (never disappoints)
    The newbies here: Hawg (inventor of the H8!, thanks for the bear crawl races), Dax (wins the longest drive award)

  • Jackie Moon – from Jose10k

    It was a late night for YHC, having to work the gate for back to back volleyball games at Folsom. Hammer texted late which gave me the extra push to have my feet hit the floor this morning to workout. Turns out Hammer had a late night as well, playing basketball. I don’t know why, but I immediately thought of Will Ferrell in “Semi Pro”. It couldn’t escape me. So this backblast will continue accordingly…
    It was the crack of dawn, and the scene was set for another episode of “Jackie Moon’s Morning Madness” featuring *Hammer*, a.k.a. the Will Ferrell of fitness. Imagine a towering figure, looking like he just stepped out of *Semi-Pro*, hair probably a little too wild, and the attitude of someone who thought this was a casual stroll to the local Denny’s but accidentally stumbled into a boot camp.

    The route? Straight to the courthouse—because nothing says fitness like sprinting toward legal consequences. Once there, it’s not just your typical stair climb. Oh no, Hammer and his disciples decided hand-over-hand up the guard rails was the move. Maybe they thought they were auditioning for an action flick, or perhaps just figuring out how to avoid the cops they’d soon have to explain this to. Parkour was yesterdays theme at Grandma’s, so YHC decided to bring it to the courthous.

    At the bottom of the stairs, it was time for some Bulgarian split squats and step-ups. Three rounds total between the rails and the exercises at the bottom. Why? Because “Jackie Moon” believes in *more*. More squats, more ridiculousness, and apparently more pretending we’re not about to pass out.

    Then, a casual jog (with a strong undertone of regret) to the front of the courthouse for some dirkins (decline push-ups because regular push-ups aren’t punishing enough), penguins (flopping around pretending to work your abs), Freddy Mercury’s (because why not pay tribute to the legend mid-workout?), and *wife pleasers* (for reasons best left unexplained). All of this while Jackie Moon—sorry, Hammer—cheered us on with his infectious “You got this, baby! Feel the rhythm!”

    Next up:3 calf raises for every single step to the top. By now, we’ve lost count of the number of steps, breaths, and poor life choices. And to top it off, we had to pull a Lt. Dan back to the courthouse, which basically means more lunges than any reasonable human should ever have to endure.

    Finally, we moseyed back to the Gipper like exhausted, sweaty warriors, having faced the ultimate test: surviving Jackie Moon’s courthouse of pain.

  • Restless Legs – from Akbar

    Restless leg day celebrates those of us, YHC included, who can’t stop shaking a leg while sitting still.

    Warm up: SSH, Grass Grabbers, arm circles, Self-love,, shoulder claps, other things.

    Head to the pull-up bars for four sets of 10 pull-ups and 10 hanging leg raises.

    Moses to the lakefront stopping at each intersection for 10 Markins 10 squats, with every other street corner, cobra or tempo style merkins and squats.

    To the wall for four sets of freak nasties, shoulder taps, step ups, SupermanS, IC

    Return the way that we came with previously mentioned the same exercises.

    Mary at Center Court for LBC and 5 second plank

    Count, name, YHC prayed us out with intentions for family, Pelicans son, and my cousin.

    Announcements

    Spartan race, October, The Manny has the Q on Saturday, several races coming up for the fall.

    SYITG,

    Akbar

  • Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo

    Great Saturday at the Lakefront

    Warmup (10x – 15x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies
    High knees
    Seal jacks

    Thang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!

    The exercises:
    Merkins
    Partner Merkins
    8 count body builders
    Donkey kicks
    Leg raises
    Gas pumps
    Jump squats
    Imperial squat walkers
    Star jumps
    Murder Bunnies

    Somewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.

    Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!

    Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.

    SYITG

  • We’re Following the Leader Wherever He May Go – from Bushwacker

    The title says it all. The beat down consisted of consistent motion comprised of three minute rounds of following the leader wherever he goes, and doing whatever he does, with five second rests before the next man up. From parkour to Freak Nasty Scissoring (laces DOWN Dan!), we had a little bit of everything – all to the beat of Metallica’s drum. Bonus for not getting bit by the sleeping homeless guy’s guard dog, and Jose has an interesting new modification to T Stretches!

    SYITG