Author: Rudy

  • How is it not summer yet? – from Russo

    How do I know it’s unofficially summer? Close to 80, crazy humid, not a breeze to be had at 5:15 AM. Oh, and Jose posted which means school is all but wrapped up.

    Pax of 4, with regulars Steve and Chewy rounding out our barbershop quartet. Yes, Chewy moved up to regular status this week in YHC’s opinion. Pax Miner is pleased.

    Warmup (all 10x)
    – seal jacks
    – Self love
    – Good mornings
    – Toe touches
    – grass grabbers
    – Torso twists

    Thang
    Mosey to the bridge, where at every block it was 20 plankjacks and 20 squats merkins.

    At the bridge: 7s (Peter Parker’s 2×1 and Donkey kicks)

    Between:
    – Mosey
    – Carioca
    – Back pedal
    – Lunge walk
    – Skip
    – Mosey again (I forgot we could sprint, high knee, or side shuffle, knowing a bear crawl was out of the question)

    Back at the pad, Mary included some 10x IC core (LMCs, flutters, B2K, Rosalitas, Wife Pleasers, American Hammers) and a column slalom.

    COT, NOR, Announcements, and Prayer closed us out. SYITG

  • Murph for the Ages – from Space Cowboy

    When I got in my car at 515am on Memorial Day morning, I knew that there was a strong possibility that I would be the only one at Lasalle park considering the lack of slack chatter the previous night and Memorial Day weekend, and I strongly considered going back to bed. Little did I know what awaited me at the park would turn out to be one of my favorite workouts. As I pulled up to the parking lot, I only noticed 1 other car in the lot but it was empty and no one was waiting at the flag. At 5:30, the park was quiet, all the lights were out, and the humidity was thick and heavy, but I was committed to the “Murph” for Memorial Day. As I approached the pad for stretching, I noticed 2 other guys stretching. They immediately noticed my “Murph” shirt that I was wearing from my CrossFit days and they mentioned that they were about to do the same workout. They asked if I was working out with anyone and I stated that I was alone in which they replied in unison, “Not anymore!” Jimmy and Dan who are about 60 years old are visiting New Orleans from Birmingham and Nashville with their families. They are former Marine helicopter pilots and close friends who served in the Gulf War together and I was about to do the “Murph” with them on Memorial Day! Don’t let their age fool you. These guys were in better shape than most 20 year olds and after a brief stretching routine, which they insisted that I lead, we started the Murph.

    1 mile around western Lasalle loop
    100 pull ups
    200 merkins
    300 squats
    1 mile around western Lasalle loop

    When we arrived back at the pad after the last mile run, I thought we were done but Jimmy mentioned that they complete the Murph with 26 (not sure why that number?) Marine burpees which was similar to Superman burpees. After the burpees, they told me that they always have an ice cold Coors after every Murph and they offered one to me from their cooler. How could I refuse having a cold beer at 6:15 in the morning on Memorial Day after completing the Murph with 2 Marine Gulf War vets! It was a good morning.

    Thanks to Jimmy and Dan for keeping me accountable today and for their service to our country. Thank you to all that served our country. Thank you for keeping our country safe and strong.

  • Hurting You is the Last Thing I Want to Do…But it is Still on the List – from Goose

    Dad jokes, like F3 exercises, require growth, maturation, hard work, and development. You can’t just expect to roll in with your sad-clown puns and expect that to check the “dad” box. Your kids, your wife, your friends, and the culture as a whole need more from you. It takes work, time, practice, and the ability to persevere through the piles and piles of cheesy, one-dimensional groaners to find the ones that communicate to your audience: “You’re worth more.” This morning would be a Dad Joke Intensive.

    After a warmup of the usuals, which got the sweat flowing freely in the bagass infused mugginess of The Stage, YHC suggested gloves despite no coupons and led the PAX to the Loop of Wealth. At the first light post, where all devious plots are revealed, YHC explained that a dad joke would be introduced at each light, and if the PAX was unable to come up with the punchline, we’d all endure a 10 merkin penalty. That was it. For the whole beatdown. We made it around the mile loop, and then headed backward to go around again. The hopper was loaded with winners (mostly), and YHC knew it would take a while to wake up the multiple levels of humor and creativity necessary for the true Dad joke aficidonado.

    Despite having some solid minds in the bunch, the PAX was clearly not ready for the heights we would be achieving today. Merkins flowed freely for quite some time before Tap started to catch on and work the old noodle a little harder. Honeysuckle, Valve, and Dox weren’t far behind, but the engines were sputtering for most of the run.

    It took the following two-liner before the message finally sunk in that we came to work:

    “Someone stole the toilet seat at the police station…

    Investigators have nothing to go on.”

    Dox was the first to figure out that you can’t just repeat one of the 20 dad jokes that you see on every list ever and think you’re doing your job. When you hear, “Why is 6 afraid of 7?” Don’t come with “Because 7 ate 9.” That’s wasting people’s time. You gotta come with something like, “Because 7 was a registered six offender.”

    The first break was earned by Honeysuckle, who came close enough on the following:

    “I never wanted to believe my dad was stealing form his job as a road worker…

    But, when I got home, all the signs were there.”

    So, YHC had to step it up a bit and bring it to the next level–you can’t go completely ridiculous, but Dad has to have an Ace up his sleeve. He has to come from somewhere completely unexpected, but still somehow make sense, at least a little:

    “Outside of a dog, a book is a man’s best friend…

    Inside of a dog, it’s too dark to read.”

    (And…10 merkins)

    The PAX picked up on the “unexpected angle” pretty quick and started to look for multiple directions, or misdirections. All four dads pulled out the punchline for the following and got a needed merkin break:

    “If people stood shoulder to shoulder around the equator…

    2/3 of them would drown.”

    Honeysuckle (or was is Dox?) even came up with a percentage that was almost the exact number. It was impressive.

    Somehow, though, most still got by them and they kicked themselves for missing some of the more direct ones, like:

    “Dad buys a universal remote and says…

    ‘This changes everything!’”

    or

    “A chicken coup only has two doors…

    If it had four, it would be called a chicken sedan.”

    There were a couple that came easy, though, like:

    “Did you know that diarrhea is hereditary?

    It runs in your jeans.”

    But, there were still a few that were guaranteed merkins. I mean, we came to work out, right?

    “My drug test came back, and it’s negative…

    My dealer sure has some explaining to do.”

    or

    “I like to spend every day as if it’s my last…

    Staying in bed and calling for a nurse to bring me my pudding.”

    Some were chosen just because YHC wanted to share what’s universally recognized as pure dad joke genius, like:

    “What do you call it when Batman skips church?

    Christian Bale”

    or

    “What’s the best thing about living in Switzerland?

    I don’t know, but their flag is a big plus.”

    As we rounded the last few curves, we were skipping lights in order to get back to the flag on time. This was helped by Tap getting in a groove and nailing a few in a row, like:

    “So what if I don’t know what ‘Armageddon’ means…

    It’s not the end of the world.”

    And, we ended up finishing one minute late with the appropriate:

    “There are three types of people…

    Those who can count, and those who can’t.”

    All said and done, the PAX got 15 out of 48 correct, which meant we did 330 total merkins over 2 miles. With the distraction of the dad joke project, the merkins, though not easy, were not the focus, so we stacked them much higher than most of the PAX realized with what felt like moderate effort. Except for Pope. He knew all the jokes already, so all he was focused on was the merkins. He spent every light post run trying to use Jedi mind tricks to get the answers into their heads, dreading the impending merkins, while the rest giggled their way through what would have otherwise been a grinder.

    I’ll leave you with just a few more gems that didn’t make the cut, but should have:

    “What’s orange and sounds like a parrot?

    A carrot.”

    “This is my stepladder…

    I never knew my real ladder.”

    “I bought these shoes from a drug dealer, and I don’t know what he laced them with, but I’ve been tripping all day.”

    You’re welcome. Keep working hard. Your loved ones need you.

    SYITG,
    Goose

  • Milestone Memorial Day Murph – from Akbar

    13 for the Memorial Day Murph at the Milestone Marsh. Mumblechatter was strong and the weather was stifling hot, muggy, and brutal.

    PAX: Speedy Gonzalez, Bird, The Hammer, Parrot, Zoolander, Steve, Shooter, Tanked Up!, The Manny, Chewy, Jose 10k, TruCoat, Akbar

    Warm Ups: SSH, Self-Love, Arm Circles, Grass Grabbers, Windmills, Overhead Claps, Slow Squats

    Thang: The Murph

    1 mile run to the Lakefront wall and back

    100 Pull Ups

    200 Merkins

    300 Squats

    1 mile run to the Lakefront wall and back

    Count-o-rama, name-o-rama

    Trucoat shared personal experiences of how tough battle can be, reminding us that the wars fought don’t end on the battlefield – but can carry on for a lifetime. Shooter prayed us out with thanks and honor to all U.S. Military who have served and will serve, honoring those who died while serving our country.

    Announcements:

    Spartan Dallas in October – se Zoolander or Hammer for sign up information

    T shirt order ends in 6 days.

    Coffeeteeria at Zoolander’s house

    SYITG,

    Akbar

  • Damn, it’s hot out here – from Jose10k

    A bunch of foolish hims showed up to run in this heat. YHC was ridiculously stupid and showed up a half hour early to get in a half Murph at the playground. Oh well, SYITG

  • Light Poles – from Thighs

    This Q we did our workout at the Light Poles.

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Mountain Climbers
    7x Toe Touches
    7x Tempo Merkins
    7x Squats

    Then we ran to the Light Poles to start the workout.

    We started the 44s workout:
    11x Jump Ups
    11x Hello Dollies
    11x Bonny Blares
    11x Pike Ups and reducing the reps by 1 at the start of new round.

    After a few of us got done, we turned to Rochamburpee
    Starting with a low squat, we played rock, paper, scissors.
    The winner does Merkins.
    The loser does a Burpee.
    Each round we increased the reps by 1. We did 5 rounds.

    Then we turned to a running exercise where at each light pole we changed exercise to the following. 6 light poles 6 exercises and run back to the start. We did 3 rounds.
    Lunge
    Run
    Broad Jumps
    Backwards Run
    Bear Crawl
    High Knees Running

    We closed with a set of ab workout.

    We ended with the usual close out, sending us off with a prayer as the rain continued to come down.

    Looking forward to next time!

  • The Return of Echo India – from Steve

    Man it has been a while. YHC couldn’t remembered exactly when Ei left, partly because even when he still lived here he had stopped posting regularly, was skipping the annual event he started and – maybe most heartbreaking of all – had ceased all GroupMe musings like his infamous “No Horses In The Tunnel” post. Despite that, he is a tough man to forget.

    Or is he?

    Much to Ei’s chagrin, when he pulled in to the Gipper and enthusiastically greeted Moby after a three year absence, Moby couldn’t remember who the hell he was. Though, as Moby offered in consolation (pointing at me): “Hey, I can barely remember that little shit.” Fair enough – us Mandevilleans have not done such a great job posting to the Covington (or Slidell!) AO’s. Hoping that changes now that Summer is here and some of us are no longer beholden to our kids’ school schedules.

    Anyhow, it was good to have Ei’s wit and energy back in the Pax and, once Legal, BBQ, and DarkWing Duck rolled in, we got to it.

    YHC had the day before received the Nation’s email about the tragic passing of Jason Richard, aka “Falcon” (of the St. Louis – Mermemac region), father to four and husband to a wife who has been battling cancer. He was an FNG who collapsed on his first workout just as the pax were naming him.

    So in his honor, we stuck together and performed “The Falcon 026”:

    14 SSH’s (IC)
    26 Flying Squirrels
    26 American Hammers (IC)
    26 Lunges
    26 Curls
    One Lap around the depot (approx. 400 meters)
    26 No cheat merkins.
    14 SSH’s (IC)

    BBQ prayed us out with intentions for the Richards family, and gratitude for the return of old friends like EiEi. Good to have you back, brother, even just for a day.

  • Dora The (Lonely) Coupon Explorer – from Steve

    It was my own damn fault – I knew Russo was out this week, probably waiting in a long line for a $40 hot dog and working out the cost efficiency of those lightning lane passes, and yet still YHC failed to send out the bat signal to Chewy or Shooter or Bird or any other potential Granny pax.

    I got there early to set up the coupons and knock out a few merkins, so when start time came and went, YHC had worked up enough of a sweat that the thought of returning to bed wasn’t as appealing. The blocks were already out, so might as well get some use out of them:

    100 Overhead Presses (sets of 25, 4x)
    200 Curls (sets of 40, 5x)
    300 Chest Presses (sets of 50, 6x)

    15x calf raises between sets, and sometimes a slalom the columns (when you’re solo, there’s a lot of cheating going on…). The lesson for me was clear – sure, I can do it alone once, maybe twice. But for a month? No. Eight years? No way, definitely need the men of F3 for that kind of accountability. I appreciate and am grateful for you fellas, whether you’re there or not!

  • 7s at The A1C – from Einstein

    long warmup:
    toe touch, good mornings, grass grabbers, arm circles, soccer foot stretch, swimmers,
    hi jack hi jills, imperial walkers, hillbillies, side straddle hops, etc

    thang;
    line up at the upper deck end zone for sevens, running to each of the four corners for:
    4×7 burpees
    4X14 flutter kicks
    4×21 merkins
    4×28 squats
    4×21 dips
    4×14 crunches
    4×7 backward lunges
    ran about a total of 12 football fields
    10 star jacks before calling time

    chatter was good
    all worked up a sweat
    DarkWingDuck prayed us out

  • Suck/Offer it Up by Pope – from Goose

    May is a month of many joys and sorrows. Of course, the sorrow is a little exclusive to our pecs, triceps, and just our bodies in general. May is also the month of Mary, the mother of God (who is another comfort we don’t deserve). 
    In recent months, YHC has read/heard about many incredible apparitions of Our Lady, and in many of them she requested—or sometimes earnestly begged with tears in her eyes—for the Rosary to be prayed daily by her children on earth. These requests gradually grew more personal for YHC and became less of a request and more of a calling. YHC thanks God for F3 and Mary for her incredible patience; F3 helped YHC to shake off average teenage-level laziness (well, become less accustomed to it), and YHC finally praying the Rosary daily, as part of a DIY retreat.
    The spiritual fruits of that growing devotion have been subtle thus far, but phenomenal.
    YHC arrived at the Lion’s… uh… the Civic Center with Goose at about 4:50 to set up, and within five minutes of our arrival we were surprised to see White Meat pull up with newly christened Huffy in tow. WM actually looked at the time as YHC and Goose jogged to the levee to lay out the cones.
    We set five cones at four different spots around the levee: at both ends of the bridged gap over the middle of the pond (with two at the far side) and at opposite ends of the long way across the pond. Each cone had under it a slip of paper listing four different mysteries of the Rosary, one from each of the four sets (the Joyful, Luminous, Sorrowful, and Glorious Mysteries), chosen by the number stage at which it was set. For example, stage 1 featured the first of each of the 4 mysteries.
    YHC and Goose returned at exactly 5:15 and executed Warmarama, then the PAX moseyed to the levee where YC gave the rundown. About a third of the way through the thang the wind was accompanied by a light rain, and YHC began to worry—one leaflet had already been blown into the pond and was barely readable… thankfully the rain provided no problems, only a refreshing sprinkle.
     Exercises were assigned to each mystery with at least somewhat biblical connections. The mysteries and their corresponding exercises were as follows:
     
    MOT between stages: 10 burpee broad jumps, run remainder
               
    First Stage
    ·      Joyful- The Annunciation (Luke 1:26-38)- 15 genuflections
    ·      Luminous- The Baptism of Jesus (Matthew 3:13-17)- 30 scuba steves
    ·      Sorrowful- The Agony in the Garden (Mark 14:32-42)- 30 sec mission impossible
    ·      Glorious- The Resurrection (John 20:1-10)- 10 burpees
    Second Stage
    ·      Joyful- The Visitation (Luke 1:39-45)- 15 jump squats
    ·      Luminous- The Wedding Feast at Cana (John 2:1-11)- 25 wife pleasers
    ·      Sorrowful- The Scourging at the Pillar (John 19:1)- 25 merkins
    ·      Glorious- The Ascension (Acts 1:6-11)- 15 star jumps
    Third Stage
    ·      Joyful- The Birth of Christ (Luke 2:1-7)- 30 LBCs
    ·      Luminous- The Proclamation of the Kingdom (pretty much the meat of the Gospels)-            20 monkey humpers
    ·      Sorrowful- The Crowning with Thorns (John 19:1-5)- 20 Carolina dry docks
    ·      Glorious- The Descent of the Holy Spirit on the Apostles (Acts 2:1-13)- run up/down            the levee 10 times
    Fourth Stage
    ·      Joyful- The Presentation of the Child Jesus in the Temple (Luke 2:22-38)- 8 8-count body builders
    ·      Luminous- The Transfiguration (Luke 9:28-36)- 10 hurpees (hand-release burpees)
    ·      Sorrowful- The Carrying of the Cross (Luke 23:26-32)- 15 lunges
    ·      Glorious- The Assumption of Mary (CCC 966)- 20 heels to heaven
    Fifth Stage
    ·      Joyful- The Finding of the Christ Child in the Temple (Luke 2:41-52)- BBSU
    ·      Luminous- The Institution of the Eucharist (Luke 22:14-20)- 15 genuflections
    ·      Sorrowful- The Crucifixion (John 19:17-30)- 15 X-factors (feet stationary)
    ·      Glorious- The Coronation of Mary as Queen of Heaven and Earth (Revelation 12:1)-             25 freddy mercuries
     
     
    After all things had taken place, the PAX picked up and headed back to the flag for COT, with the 6 coming in at exactly 6:00 to complete a morning of excellent timing. The rugby shirt had come into Honey Suckle’s possession because of a comment toward its previous owner, and he “waited for a sign” to show its next PAX to weigh down. That sign came in the form of Lil Cuz‘s comment on how Suckle was the only one thus far who hadn’t sweat through it. COT and Cuz prayed us out.
    F3 has proven to be somewhat pivotal in my slowly maturing prayer life, as I’m sure can be said for many of us. One sign that a beatdown is particularly grueling is if the physical begins to translate to spiritual (e.g. “Lord, I offer this next desperate burst of merkins for…”). It’s in those moments when I remember that Mary brings our own prayers to God and, as any mother would, pleads for Him to grant them. What I like to do before each beatdown is choose someone or something in need of prayers or for whom I simply wish well, and if you don’t do this already, I highly recommend it. Same with a daily Rosary—there have been a few times were I could vaguely sense a fraction of Mary’s reaction at my saying yes to her appeals to pray the Rosary. Mary, more than anyone, knows that nothing is impossible for God, and if any one of her children are in need, she will storm the gates of Heaven to see those needs met. Mary loves us more than we could know, and, like the perfect mother she is, is more than happy to invoke God’s graces to provide for our needs. Again, another comfort we don’t deserve.
                                                                                                    SYITG, Pope