F3 New Orleans

Author: Rudy

  • Afternoon Delight – 5-1-2024 – from Almonaster

    Running Man Re-dux!

    PAX:

    – Subprime
    – Big Willie
    – Blowout
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:
    Mosey around the track to stop at the 2nd running man first then back to the start, repeat until heading back to the flag. Starting with 5 burpees first and every stop back at the starting point.

    List of exercises at each running man listed below:

    2 – Squats – 20 IC
    4 – Merkins – 20 IC
    6 – LBC’s – 20 IC
    8 – Lunges – 20 IC
    10 – Incline Merkins – 20 IC
    12 – Vladimir Douille’s – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!

  • Afternoon Delight – 5-1-2024 – from Almonaster

    Running Man Re-dux!

    PAX:

    – Subprime
    – Big Willie
    – Blowout
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:
    Mosey around the track to stop at the 2nd running man first then back to the start, repeat until heading back to the flag. Starting with 5 burpees first and every stop back at the starting point.

    List of exercises at each running man listed below:

    2 – Squats – 20 IC
    4 – Merkins – 20 IC
    6 – LBC’s – 20 IC
    8 – Lunges – 20 IC
    10 – Incline Merkins – 20 IC
    12 – Vladimir Douille’s – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!

  • Sweaty Bells – 4-28-2024 – from Almonaster

    Back in the swing!

    PAX Attended:

    – Douille
    – Wild Turkey
    – Jingle Vader
    – Stork
    – King Kong
    – Bullseye
    – Willie
    – Almonaster

    Warm-up.
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap around the Parking Lot.

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

    Kettlebell Deadlift – 20 IC
    Goblet squats – 20 IC
    Right arm squat thrust – 10 IC
    Left arm squat thrust – 10 IC

    Lunge to half point of stop sign and back with bell.

    2nd Set

    Overhead press – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Two arm rows – 10 IC

    Curls to stop sign and back.

    3rd Set.

    Kettle Bell pull Throughs – 20 IC
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC

    Triceps’ extension to stop sign and back.

    Mary:
    LBC’S – 20 IC
    Flutter Kicks – 20 IC
    Ukrainian Douille’s X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Sweaty Bells – 4-28-2024 – from Almonaster

    Back in the swing!

    PAX Attended:

    – Douille
    – Wild Turkey
    – Jingle Vader
    – Stork
    – King Kong
    – Bullseye
    – Willie
    – Almonaster

    Warm-up.
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap around the Parking Lot.

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

    Kettlebell Deadlift – 20 IC
    Goblet squats – 20 IC
    Right arm squat thrust – 10 IC
    Left arm squat thrust – 10 IC

    Lunge to half point of stop sign and back with bell.

    2nd Set

    Overhead press – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Two arm rows – 10 IC

    Curls to stop sign and back.

    3rd Set.

    Kettle Bell pull Throughs – 20 IC
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC

    Triceps’ extension to stop sign and back.

    Mary:
    LBC’S – 20 IC
    Flutter Kicks – 20 IC
    Ukrainian Douille’s X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • UNO DE MAYO – from Barely Legal

    see below

  • Share the Load, get some points. – from Maneater

    On the heels of a powerful ACTS retreat weekend, YHC decided to put aside sarcasm, and snark, and blast a little bitta Gospel up in heeya. This beatdown was inspire by Galatians 6:2, in which St. Paul instructs PAX to “Bear each other’s burdens, and you will fulfill the law of Christ.”

    PAX often carry emotional burdens akin to a heavy rucksack on a demanding march. Just as a rucksack can weigh down a soldier, the societal expectations, pressures, and stereotypes surrounding masculinity can burden men. These expectations include things like suppressing emotions, shouldering responsibilities “alone”, and adhering to traditional notions of strength and stoicism. Like a rucksack, these burdens can become exhausting, straining both mental and emotional well-being.

    Yet, just as a soldier finds respite when they can finally set down their pack, or hand them off, PAX can find respite through the support and understanding of peers. This Ruck was an exercise in sharing our burdens. In the dark and with fog so think you could float a horseshoe on it, six PAX ambled to The Coliseum. Each PAX showed up with his own rucksack, the contents and weight unknown to the other PAX. As we gathered, the simple rules for the ruck were explained. At random intervals, the PAX would switch rucksacks, ensuring that no PAX carried his burden alone. All of the burden was to be shared with all of the PAX. Some Pax packs were heavy, some PAX packs just right. Together, however, our yolk was too easy, and our burden was light.

    The Thang:
    The course consisted of two miles traveled at a little more than a shuffle. Many topics were covered, but YHC does not remember what they were because YHC has the short-term memory of a Koala (look up koala intelligence, it isn’t very impressive). Hopefully, Through this shared experience, the PAX discovered the power of community and vulnerability, realizing that it’s okay to lean on others and share the weight of their burdens. In the same way, Catholic teaching emphasizes the importance of community and bearing one another’s burdens, recognizing that together, we can find strength and support to navigate life’s challenges…..

    Or at the least, got a good workout and a few points to take back to their respective May Challenge teams. Regardless of what PAX took home, YHC is grateful to have share this beatdown, and every beatdown, with such great men.

    The Ruck was followed by a COT and Cardinal Prayed us out.

    SYITG,
    Maneater

  • Bring up the 6 – from Hogs Breath

    YHC arrived at the 007, to find Bumper and an Fng doing a pre-thing!
    Pass interference and YHC jumped right in!

    Warm up with some toy soldiers, butt, kickers, arm, circles, and SSH.

    The Thang
    Everything was built around the number 6. We began an Indian run, last man would perform burpees then sprint to the front. We continued for 12 minutes.
    Then mosey over to the playground, one pax would perform six pull-ups, while the other pax performed rest, plank, and LBC.
    There were modifications, but still did amazing and kept up!
    Then back out to the big field, cones were placed out about 40 yds and we performed six sprints, one at a time, while the others performed some exercises again in a rotating fashion.
    The last 12 minutes was the deck of death, 40 seconds on 30 seconds rest. Lather, rinse and repeat.

    During the cot when it came time to name our Fng, he voluntarily told his most embarrassing story. He told us of throwing up at a bachelor party after drinking Crown Royal.
    So Royal Ralph was born!

  • Staking, Less, Killer – from Honeysuckle

    A universally accepted truth is that F3 Thibodaux is the most creative F3 group among those consisting of more than one type of doctor. Which pretty much puts it in the running for most creative F3 worldwide.

    But before we go any further, warmarama:

    SSH, windmills, willie Mayes Hayes, imperial walkers, arm circles forward and reverse, cherry pickers, Carolina high knees, regular butt kicks

    The Thang:

    YHC recently got interested in how does one quantify creativity. One way is via the Remote Associates Test (RAT). This test reveals three words, and the test taker has to figure out a fourth word that connects the other three. Our example today was

    Picture, washer, shopping

    And goose correctly answered “window” as the answer. Color me shocked.

    To simplify the beatdown structure, today the PAX would instead be doing a musical RAT (see hype) with pairs of songs.

    Five Doras were planned for teams of two. Each Dora corresponded to a song pair. Transport would involve coupons in one direction (one team member takes it to the far end and runs back, the second team member does the opposite).

    The PAX could guess the connection between the pair of songs and avoid 5 thrusters at the far end of the course for the next round. In reality, YHC quickly forgot about that part and likely no thrusters were done the whole time. Send complaints to paradox@innercircle.net.

    The Doras were 200 reps per exercise.

    1) merkins, SSHs, murder bunny transport
    2) Squats, v-ups, rifle carry transport
    3)Carolina dry docks, flutter kicks, block and bear transport
    4)Apollo oh-nos, LBC, lunge transport
    5)Crab dip, WWI sit ups, rifle carry

    We sped through the last few rounds due to time.

    The corresponding songs were

    1) A View to a Kill, Duran Duran / it’s my life, Talk Talk (double names)
    2) We have all the time in the world, Louis Armstrong/ the living daylights, A-ha (James bond theme songs)
    3) Take on me, A-ha / SOS, ABBA (palindrome band names)
    4) Atlantic City, the band / blinded by the light, Manfred Mann (covers of Bruce Springsteen songs)
    5) Ride like the wind, Christopher cross / Peg, Steely Dan (Michael McDonald backups in both)

    Count off, name off, announcements, intentions. May challenge starting. Pray for families and AB fighting Covid. YHC’s bionic partner for Doras today, Lil Cuz, prayed us out.

    As always it was a pleasure and honor to Q this morning. The PAX killed this and we 1000% absolutely don’t have to worry about AI being more creative than humans after all. I will sleep well tonight.

    SYITG,
    Honeysuckle

    I heard it on the honeysuckle vine:
    —A view to a kill is also a James Bond theme song. YJ immediately picked up on this.
    —aha was played twice in a row
    —SOS is also a palindrome
    —the group Honeysuckle also has an Atlantic City cover.
    —in Peg, Steely Dan made Michael McDonald sing multiple individual notes and these were mixed together to form different sung chords in the song.
    —Technically, the first song played in the theme of “On Her Majesty’s Secret Service” is an instrumental, with the Louis Armstrong song played afterwards.
    —Louis Armstrong does not play the trumpet part in the song.

  • Campout Campfire – from Sea Man

    A large grouping of Pax headed out to conquer the uptown rockies! (Yulman, Wolfpack, Little Wolf, TES Stairs, and Loyola Music Stairs) Dodging protesters, and news outlets, Popalock sent the Pax on their quick journey.

  • Up and Over the Hill – from Pool Boy

    5:30 Quick disclaimer and Head to the rock pile.

    Warmups consisted of
    Grass grabbers
    Abe Vigodas
    Burpees
    Imperial Walkers
    Arms Circles

    Grab a round and mosey to the hill.
    11’s consisting of curls and overhead press.
    After completion, bear crawl up and down hill. Some confusion but all finished.. I think.

    Head to the pavilion.
    Series of exercises consisting of PAX choice such as
    Flutter Kicks
    Curls
    Burpees
    Overhead press
    Merkins
    Dips
    We tried to finish with Indian walk via Bear Crawl but epic fail.
    COT