F3 New Orleans

Author: Rudy

  • Always a Gunner – from Safety Valve

    YHC pulled up to scope things (and maybe come up with a beatdown idea) slightly earlier than usual. The air was thick and electric – the thunderstorm and lightening had YHC questioning if he should just turn around and say he overslept. Then he remembered that White Meat HC’d the night before. YHC couldn’t let a good chance go to waste to hurt that man again. In the wise words of our feathered leader, “we do not deserve to be comfortable.”

    Warmaramma
    SSH
    High knees (the real kind)
    Butt kicks
    Willy mays hays (very slow)
    mountain climbers
    Arm circles forward and backward
    Cherry Pickers

    Thang

    With it being the last weekend of premier league soccer (YHC’s team is in the running for the title this year) and YHC’s first Saturday Q, playing some sort of soccer was on the docket. But first, some time had to be “wasted”. We moseyed over to the ED white stadium.

    1 mile run under 8 minutes was ordered – everyone complied and no dishonorable discharges had to be handed out. Dox and Honeysuckle led the group with around a 7 minute pace. There was some discontent in our little group of Ronnie, Goose, Pope, and YHC. Ronnie was helping to set our pace, but a backhanded compliment about being a good person to draft behind from Goose sent Ronnie into a new level. We finished with a 7:20 pace. White meat, Popeye and Wet tap were close one our heels.

    Next, the rules of our main event was explained. We would be playing soccer, with traditional soccer rules. No throwing the ball, no punting the ball. Just plain old soccer, using your feet. There would be 3 teams all playing at the same time with one ball. In essence each team had a goal to defend and two goals they could score on. Once a team was scored on, they would be out of the game and would have to do big boy sit ups until the last team was knocked out. If someone shot and missed the goal, that entire team had to do 3 burpees. Having three teams vs two added just the perfect amount of chaos that was needed to fulfill a F3 Saturday beatdown. Three separate games were played with a “halftime” show in between each game.

    Halftime show #1 – Tubchumper by Chumpawampa
    SSH for duration of song with burpee for every “I get knocked down..”

    Halftime show #2 – Stairway to heaven
    For the duration of the song: bearcrwal to 10 yardline and do 10 merkins and sprint back, bearcrawl to 20 yardline and do 20 merkins and sprint back, etc until the song was over. This wasn’t received well.

    Observations :
    #1 – Pope is athletic. I’m not sure he ever touched a soccer ball before, but he schooled most of us, including YHC.
    #2 – White meat has balled before – don’t let that innocent face convince you otherwise
    #3 – Goose is competitive, we know this. But, soccer is his weakness. I think it’s because he can’t just toss people over his shoulder in soccer. It’s frowned upon. File this away for another day.
    #4 – What Goose lacks in soccer skills though, he makes up for it in fatherhood. Seeing Duke literally give whatever he can to the group is amazing to watch. This 4 year old’s insight of the world is so advanced for his age. He felt like he wasn’t able to contribute to his team playing soccer since his Dad was trying to run him over, but he saw a need elsewhere. He became the best ball boy any soccer pitch has ever seen. T-claps for sure.
    #5 – YHC team was full of all-stars: Lil Cuz is a master shot stopper, his skills could only be compared to Wet tap playing ultimate frisbee. Popeye was the only level minded person on the field when he decided that just playing defense is the way – let the other two teams full of cavemen go after one another first. Brilliant! See #4 for Duke.

    We made it back to flag with 3 minutes to spare. YHC thought hard about ending the beatdown early, but once again, I couldn’t let White Meat down. We laid down in the mud puddles and completed 3 minutes of Mary. Announcements were made. The rugby jersey was handed from Lil Cuz to YHC – he must have appreciated the bearcrawl to heaven earlier. Lil Cuz prayed us out.

    Thanks for coming out this morning and playing some weird sport that not many people are into. Always a pleasure to lead

  • A motivated James Bond coupon – from Hogs Breath

    Began with a warm-up. Abe Vigoda arm circle, self love, Einstein’s theory of relativity, world’s greatest, and a new one Inca gods.

    We began with a rousing rendition of a motivator. A 10 to 1 SSH beatdown. We began with a full SSH, star hop, leg only, and a bunny hop. Much to Jose’s delight, the balls of our feet and our calves were aching…

    The thang

    Next up was some Slidell [the 007]love. YHC saw an article from “The Art of Manliness” about a James Bond workout. Ian Fleming, who wrote the James Bond series of books, described the famous spy’s workout routine in one of his books. The article even had a nice graphic of a tuxedo’d James Bond performing various exercises. The beatdown began with 20 slow count Merkins. This is then followed up by some leg levers and grass grabbers. And ending with freak nastys. This was a great rendition, especially since the Q was visiting from the 007 AO!

    Next up was a coupon walk and the Deck of Death. One pax would walk with the coupon, while other pax drew a card and performed the exercise listed. Once the coupon was dropped everybody else sprinted to said coupon. The pax then rotated out and begin again.

    Next step was a hot potato, swapping the coupon back-and-forth while all pax went the stairwells and did calf raises.

    Ended with a few minutes of a circle of trust.

    A great Motivated way to begin our Friday!

  • Til the Medicine Takes – from Akbar

    Mid day text from Whacker alerted YHC that rain was in the forecast. Even when there is an 80% chance of rain, there is an 80% chance that it won’t rain. Last minute change to the Marsh was necessary. We finished the original workout in 30 minutes, which is the average time it takes a medicine to start working. Good thing YHC has done this before, we filled the time quite nicely – with only 1 moment of thought blockage.

    PAX : Baby Yoda, Duke of Hazard, Buttsplice, The Hammer, Jose10k, Russo, Trucoat, Brexit, Bushwhacker, Grundy, Zoolander, Steve, Akbar

    Warm Up:
    SSH, Grass Grabbers, Arm Circles, Self-love, IW, Hillbillies, Windmills

    Thang:
    Full body 4 ways: with runs and bear crawls in between. And some other stuff made up on the spot – Steve Style.

    Each set included 2 exercises, performed with 4 variations: Cobra style, regular, fast, and a 10 count hold in the middle of said exercise to finish. x10 IC each round

    Round 1: Merkins, Lunges, Bear Crawl to the White mailbox, run to the stop sign and back

    Round 2: Stone Mountain, Freak Nasty, Bear Crawl to the White mailbox, run to the stop sign and back

    Round 3: Pull Ups, Supermans, Bear Crawl on the court, run back.

    Intermission 1: Bear Crawl court again, sprint back.

    Intermission 2: Swerkins (Knee Tuck Merkin with feet on the swing) while partner holds Chill Cut – 3 sets

    Another set, 3 rounds of Freak Nasties and Bulgarian Split Squats x10 IC.

    Sprints on the the basketball court, high knees and run, then 11’s of Crunchy Frogs and Little Manny Crunches. There may have been other things as well.

    Mary – Flutter kicks IC for 1 minute

    Count, Name, and Zoolander prayed us out.

    Announcements
    Atlanta Beastrun in October – still taking sign ups.
    Brexit VQ / Birthday Q next Saturday
    Saturday Q sheet is full through June 22

    Thanks for the opportunity to lead –

    SYITG, Akbar

  • Birds were the word – from Russo

    Not cold this morning after last night’s storm. I was so busy figuring out if I was a better Bob Breck or Margaret Orr last night to set my alarm, so I rolled over onto my phone around 4:53 and hustled out of bed, arriving juuuuuusssst before Pelican and Bird made me an honorary member of the Aviation Krewe (code name: Dodo).

    Warmup – 10x IC
    Seal jacks
    Toe touches
    Arm circles
    SSHs
    Self Love
    Torso twists
    Cherry pickers

    Thang
    Walls of Jericho at the Treen / Training / Trane Center (7 count of seven exercises 7 times around)

    – Crunchy frogs
    – Lunges
    – Star jumps
    – Merkins
    – Monkey humpers
    – Shoulder tap plank jacks
    – Jump squats

    Mary
    7 calf raises then up and down the pilot house (7 times)
    IC 7x LMCs
    IC 7x wife pleasers
    IC 7x Rosalitas
    IC 7x Hello Dollies
    IC 7x Right and Left Leg Bridges
    A slalom of the columns

    COT, Name-o-Rama, and prayer wrapped us up. Fun fact to go: David Treen was Louisiana’s Governor in God’s decade, the 80s, sandwiched between Edwin Edwards 2nd and 3rd terms. Edwards took those four years off to practice holding out his hand for kickbacks and signing casino licenses. At least I think that’s right. I learned it in 8th grade Louisiana History, shout out to Mr. Altobello, Raider pride!

    SYITG

  • Venti 24137 – from Sea Man

    Venti is approaching 1 year! 7 pax sojourned to the river and Starbucks!

  • Dangling Participles – from Honeysuckle

    YHC and 8 HIMs convened at the Den Where the Lion Once Was. Knowing that Achilles tendon injuries were soon to be on the rise due to the Thibodaux “Master Plan”, the warmup was slightly extended.

    Warmarama:
    SSH, Imperial Walkers, Mountain Climbers, Windmills, Arm Circles (F/R), Cherry Pickers, Self Love

    As we’re in the middle of the May Challenge, YHC decided to spend most of the beatdown rehashing the types of things we’ve been doing to get points. Today, it would be mainly mileage, merkins, and big boy situps.

    Thang 1:

    To get the ball rolling, we began with cheddar shreddar. Some of the PAX remembered this one, others didn’t, but what YHC didn’t remember is how challenging it is. The PAX lined up in plank position shoulder to shoulder, and the PAX at the far left would move to become face to face with the PAX to his right and say “down” as they both do a merkin together.
    Then everything shifts one to the right, sort of like a conveyor belt. At the end, run to the edge of the parking lot and back only to do the cheddar shreddar again.

    To get the “silent retreat beatdown” effect, YHC suggested that maybe we didn’t need to say “down” depending on the connection felt with the PAX you’re lined up with. What resulted instead was some extremely exaggerated and loud “down!”s as different PAX felt emboldened to let out pent-up frustration and disappointment with certain of their fellow PAX.

    Thang 2:

    To continue with the merkins, a ladder exercise was to be performed starting with 5 merkins at the fresh concrete square, run to the back of the civic center to do 5 BBSs, run back to the square to do 10 merkins, and so on, until the round of 25 merkins and 25 BBSs were completed. The PAX were instructed to stay together until everyone was finished. YHC took a little too long getting those 25 BBSs and only Pope stayed behind. To the other 7 PAX, YHC would like to say, “DOWN!!”

    Thang 3:

    In the spirit of rehashing, YHC reprised the “name the thing these two songs have in common” game with “Small Town” (John Cougar Mellancamp) and “Live and Let Die” (Paul McCartney and the Wings). For the first song, hold Al Gore and every mention of “Small Town” was a jump squat or Bobby Hurley. For the second song, squats during the slow part, SSHs during the fast part, and high knees during the other part. Oh, what was the common thread to which I was referring to? It reminds me of a joke.

    A visitor from Homer at Harvard on the Bayou (Cardinal tells me I may get sued for saying that) had gotten lost looking for the building once famous for simultaneously housing the culinary school and the biology department. Upon noticing a dapper marketing professor and asked him, “Sir, where is Gouaux hall at?” Looking up from his new iPhone, the professor said, “Here at Harvard on the Bayou, we don’t end sentences with a preposition.” The Homerian native, whose chatter ability was surpassed only by his sarcasm prowess, responded, “Sir, you just did.”

    Or something like that. You may have heard another version. I cannot forget from where it is that I come FROM. This ever-changing world in which we live IN. A chickfila pops up, an ALDI pops up, and the Lion is gone.

    Thang 4:

    In the limited remaining time, the PAX attempted to descend the latter of Thang 3, starting with 25 each. We made it through 15 merkins and then ran the rest of the time to end up with 2 miles as the clock struck 6.

    Announcements/Intentions. Good luck to YJ. May you destroy your defense as well as you destroyed the wood in the expansion joints this morning. Safety Valve prayed us out.
    Kudos to the fasters. The PAX continue to inspire YHC with not only physical prowess but dedication in these other areas. It was a pleasure to Q this morning.

    SYITG,
    Honeysuckle

  • 54 in the 504 – from Fracsac

    Conditions: 73 degrees with 81% humidity

    Brief disclaimer given.

    With 6 other Pax joining me, including 1 DR, the 7 of us circled the fountain with a warmup in front of it.

    Double shots with Jack Webb at the Barre. Up to 10 and 20.

    Disperse Indian Run on levee towards pumping station.

    6 rounds of 5 burpees one side and 4 jump squats the other side up and over the levee.

    Route 54 on the lakefront.

    Thanks for celebrating 54 with me!!

    SYITG

  • Bogged Down! – from Space Cowboy

    On Tuesday night, I was concerned by the lack of HC’s that I would be the only one showing up at the Goldmine this morning. When I arrived about 10 min early, I was surprised to see Madoff, who was a no show for his VQ on Monday, already waiting at the flag. Did I just see him do a few burpees as a self-imposed penalty for his Monday mishap??!! As I exited my car, I heard someone call out “Space Cowboy!”; and, as I turned around, I could see War Eagle emerging from the shadows. With 3 PAX ready to go, it was game on.

    I asked Madoff to lead warm-ups:

    Slow squats x 10
    Grass Grabbers x 10
    Slow Vagodas x 10
    Forward Arm Circles x 15
    Backwards Arm Circles x 15
    SSH x 20

    We then moseyed to my truck to pick-up 3 jump ropes and then continued to the front entrance of the NOLA Gold Shrine on Airline. With jump ropes ready, I walked through the “Tori Boggs” beatdown, a tribute to the repeat world champion jump rope champion, Tori Boggs.

    The Thang

    2 min (1:40 min on, :20 sec rest) Forward Jump Rope
    Double rope crunch x 20 (2-1)
    2 min (1:40 min on, :20 sec rest) Backwards Jump Rope
    Overhead extended jump rope squats x 40
    2 min (1:40 min on, :20 sec rest) 1 leg (right) Jump Rope
    BBSU with jump rope extended above head x 30
    2 min (1:40 min on, :20 sec rest) 1 leg (left) Jump Rope
    Stretch back with extended jump rope V-Ups x 30
    2 min (1:40 min on, :20 sec rest) Backwards Jump Rope
    Monkey Dance x 40
    2 min (1:40 min on, :20 sec rest) Forwards Jump Rope
    Jump Rope Burpees x 10

    Mosey back to the flag. COT. I was thrilled to have War Eagle join us again and Madoff back in the saddle again ready for his VQ.

  • The Laredo Redux – from Fracsac

    The Site Q at El Diablo has set the precedence to have a hero WOD to honor those who have paid the ultimate price. After a brief disclaimer and a warmup, YHC complied with the following:

     6 rounds for time
    24 air squats
    24 push-ups
    24 walking lunges
    400m run
    With about 10 minutes remaining, move to the parking lot for burpee broad jumps and some Mary.

    COT

    NMM

    The Laredo

    While serving in Afghanistan, Army Staff Sgt. Edwardo Loredo died on June 24, 2010, when insurgents attacked with an IED. Loredo previously served in Iraq. Hence the 6/24.

    The pax crushed it with time left over. They had the choice of bear crawl between burpees or burpee broad jumps. Roughly about 15 or so completed.

    Unbeknownst to YHC, this WOD was completed a few weeks ago. We honored this fallen warrior twice.

    SYITG

  • What do u call a VQ minus the V? – from Bolt

    YHC put the call out Friday in mumblechatter and Sunday in announcements as hype-man that Madoff would pop his Q cherry; never did I expect 5:30 to strike and also have to be the Q! A VQ without a V is just another Bolt BD, mosey to the car for JBL to serenade the pax as required by the Geneva Convention. Warmorama of more stretchy stuff than normal plus the usual: Abe SLOWgodas, Abe Vigodas, Tie Fighters, Seal claps, OH claps, PP/PP. Finish with 25 Australian pull ups IC as the mosquitos attacked so off to JPAX for the Thang:

    26 RLSU
    25 incline merkins
    26 LLSU
    25 decline merkins
    Retrieve the coupons for EMOM (1 minute work, 10 secs rest quickly changed to 40 secs rest after two exercises):
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Finish with Mary:
    One legged wife pleasers (non-grounded leg extended) x 15, flapjack
    LBC x 30
    Penguins x 30
    Protractors 1 minute
    Return coupons and mosey to flag with time for 5 burpees OYO
    COT