F3 New Orleans

Author: Rudy

  • The Killian – from Smooth Operator

    4/22/24 the Killian
    Popeye
    Safety Valve
    Wet Tap

    Warmarama
    Nothing out of the ordinary

    Last year YHC led a beatdown titles the Samson. Samson was the name of one of the twins YHC and my M lost last year. Well YHC figured today was as good as any to honor his twin brother with his own beatdown called the Killian. Killian’s name comes from a character on the TV show Once Upon a Time. His character was basically a bad guy turned good pirate type. Therefore I felt a little Ruch man loop 4 corners are in order in remembrance of him.
    Therefore we moseyed over to the far corner of rich man’s loop to start thang1

    Thang 1

    Corner one would be a 30 yard bear crawl down the dead end street and lunge walk back to the first street light. From here the PAX would mosey in a clockwise manner to each streetlight and do 1 genuflection a piece throughout the whole loop. At corner 2 the pax would do 25 shoulder tap merkins before resuming our genuflection mosey.
    Corner 3 was 25 goosee and corner 4 was 25 2 is 1 Jlos. After this the fast Pax had a choice to make, they could either complete more Bearcrawl a and lunge walks till the slower pax caught up or pick the 6 up and get everyone to the finish line. The Pax kicked this thangs butt therefore YHC felt compelled to do this one again. The only difference is the PAX only had to complete 2 of the 4 corners of there own choosing. We did a burpee by each light pole instead of a genuflection. Once this was completed the PAX moseyed on back to the flag for thing 2

    Thang 2
    Traffic burpees.
    This is YHC favorite exercise with less than 10 minutes left in the beatdown, but we changed it up a little bit. For this version the PAX was in the plank position and when a car passed the PAX would d a merkin followed by a grounder and a jump squat and fall back into the plank position. The PAX watched 15 cars before the someone had planted the idea to hold 6” and do heels to heaven for the last 3 or 4 minutes.

    0600 arrived and The PAX hustled back to the flag. We counted off and Popeye prayed us out. Thanks for letting me lead fellas.

  • EMOMs and CD-ROMs – from Honeysuckle

    YHC and two PAX convened at the Coliseum ready to carry that weight. The route would take us through campus, and a 3-minute EMOM timer was set up for a 30 minute duration. Each time the timer beeped, we were to do 5 weighted merkins and 5 weighted squats.

    Paradox reminded us of the computer scene in the mid-90’s, including the release of Windows 95 and such gems as Encarta and Myst. Encarta, in particular, was a name that YHC had not heard in a long time. Maneater discussed his list of brilliant business ideas.

    All told we traveled 2.2 miles and each did 50 merkins and 50 squats.

    Counted off, Maneater prayed us out.

    As always, it is a privilege to work out with our Thibodaux HIMs.

    SYITG,
    Honeysuckle

  • Balance – from Charmin

    The theme of this week for YCH is Balance.

    When YHC arrived slightly behind Vagabond, in an effort to make small talk, asked him if he was stretching, and was met with a reply of “Nope, just getting all my farts out.”

    There was the normal mix of runners and KnOTers, along with YHC who was both, a good mix of running and KnOTing.

    Awards were given for “Most farts during a run” to Vag even after his pre-workout release, and to YHC from Scantron for “Best Rolled KnOT Straps”.

    Back at the proverbial shovel flag, Kennah-Brah directs Scantron to start counting off, forcing YHC to be the Q and hence write the back blast; typical Chaos Monkey.

    For those who are interested, this is the prayer we ended COT with:

    Breathe in me, O Holy Spirit, that my thoughts may all be holy.
    Act in me, O Holy Spirit, that my work too may be holy.
    Draw my heart, O Holy Spirit, that I love but what is holy.
    Strengthen me, O Holy Spirit, to defend all that is holy.
    Guard me, then, O Holy Spirit, that I always may be holy.

  • Wild Q seems fitting!! – from Shooter

    Granny proved to be not only Wild with the weather but also Wild with the dice. Knowing this weather will not remain much longer, YHC was still able to provide some general perspiration with his beatdown this morning for the PAX.. As Chewy stated at the end of our morning the one shirt beatdowns are soon to be done and over for sometime..Our full blown summer and humidity will be here to stay, so it was quite pleasant to enjoy this Gloom with its unusual coolness under the breezeway of the trailhead..

    Warmup
    All 10IC Grass grabbers, Good Mornings, SSH, selflove, Torso twists, Butt kicks, high knees, Cherry pickers, arm circles and Abe Vogadas.
    Moseyed around the block and returned for the Thang
    Grabbed our coupons and some dice..
    PAX took turns rolling in between each stated coupon exercise.
    50 Shoulder press
    Wild Q Burpees 5
    15 one right arm rows
    20 4x SSH
    15 left arm rows
    20 4x SSH
    20 squat thrusters
    5 Merkins
    Mosey around and returned.
    30 curls for the girls
    Wild Q 20IC mountain climbers
    20 goblet squats
    Wild Q 10 Eight count bodybuilders
    15 Elf on the shelf right
    Wild Q 10 IC gas pumps
    15 Elf on the shelf left
    25 IC Putins
    Mosey around and returned
    50 chest presses
    Wild Q 10 Eight count bodybuilders
    20 tricep extensions
    10IC Putin’s
    20 Kettlebell swings
    10 Burpees
    10IC Block pleasers

    YHC may be missing some or also might be out of sequence but close enough..

    Felt like a good balanced routine and beatdown and until the next gloom 👍🏼👊🏼✌🏼!!!

  • Just Makin It Up – from Mobydick

    Last minute sign up started with SSH x 20 4 is 1 to get the blood flowing 20x merkins oyo. Cherry pickers and hi jack hi jill and few others. The thang was a hodgepodge lunge wslk to the wall ftom mid garage. There 40x freak nasty. 20x merkins 20x box cutters 20x jane fondas. Mosey to stsirs and 2 cslf raise each stair backwards to the bottom. 20x merkins and something else. Back to the roof by way of the ramps side shuffle switch sides at esch ramp. Top side 2 minute plank and something else. Back to the start and each (7) pax chose a core to close it out. COT and 🙏🏻.
    That kinda how I remember it. Might have keft out a few things.

  • It’s complicated – from Kenna Brah

    At the flags the PAX opted for a wind shield so we moseyed to the JPAS where we proceeded to warm up:

    Inch Worm Merkins x 10
    Old Mountain Man Pooper Good Mornings x10
    Arm Circle Circuit x 10

    Thang 1 –
    With coupons – Full body complex
    1 rep each, then 2, then 5,10,15,20
    SUMO Squat
    Row
    Curl
    OHP
    DO-Ceps ( Because there is no TRI, only DO)
    Negative Curl

    Thang 2 –
    11’s
    L/R Leg Wife Pleasers
    Run to top of stairs
    L/R leg step ups
    Run back

    Mosey back to flag
    COT

  • Marsh Moonset – from Akbar

    The Spring Tease ended with another cool front, which was welcome to the Pax this brisk gloom. The past two Mondays have been difficult for YHC, since the Lakefront beatdowns have been brutal. Mondays plan was to take it easy on Chest, Legs, and Abs, but Shoulders hurt too – so let’s just pretend the Murph didn’t happen then.

    Warm up:
    SSH, Shoulder rolls(f/b), Grass Grabbers, Self-Love, Arm Circles (f/b), Imperial Walkers, Hillbillies, Windmills

    Mosey to the Lakefront stopping for 5 Merkins, 10 Squats, 15 Abs of choice

    Arriving at the Lakefront, we took in an amazing Yellow Moonset behind the Causeway. When the moon is low in the sky, it tends to have a yellow orange hue because the Moon’s light travels a longer distance through the atmosphere.

    Yellow Moons also have positive spiritual meanings such as peace, optimism, abundance, balance, and prosperity. Some people perform rituals like a moon bath, meditation, or thinking about our desires.

    Our ritual was the Freak Nasty, Bulgarian Split Squats, and 11’s of Stone Mountains / Rocky Balboa’s with a run up and down Rips stairs on each round.

    Elated, we moseyed back without stopping for exercises and returned to the court circle for Mary. Freddy Mercury’s, Single Leg Glute Bridges, Hello Dolly, Rosalita, and a 3 second plank.

    Count, Name, and YHC prayed us out.

    Announcements:

    Zoorich Classic this Saturday, bring your frisbee unless you want to use one from Dollar General.

    Spartan Run in Dallas mid-October – 7 are in, get with The Hammer if you want to go.

    SYITG – Akbar

  • 9: For/19 – from Bolt

    YHC pre-blasted a call for HC the night before as the plan was developing to gauge headcount and in true F3NOLA fashion there’s was minimal response so it was pleasantly surprising to see the mid-field circle grow to 10 pax as the warmorama began with our much beloved theme song (I know Frac secretly has it on “repeat” as he drives to work his 2, soon to be 3 days a week–COMPLIANCE!).
    Abe SLOWgodas, SSH, seal/OH claps, tie fighters, self love, mosey to playground to complete warm ups with Morning Calls. Mosey to the rock pile advising pax to select a medium rock they could do lots of reps with, where YHC laid out IN CLEAR DETAIL, that we would do 9 (on 4/19, where’s Rudy when I need him!?) consecutive exercises of 25 reps each OYO and as you finished either plank or SSH on the six.
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    The mumblechatter was considerable and distracted the pax from executing properly because after going through the entire list of 9 YHC reiterated the first three as we began to kick us off and announced I’d call them out as we progressed. Some nameless pax (KB/Mr R) were planking after the first 75 reps which created confusion for other pax and elevated the mumblechatter—must get back on the rails. We continued through the next six exercises without much incident and considerably less mumblechatter, especially as the final task of 25 man-makers loomed large (grunts replaced words—success). Round two each pax was issued one of the same nine exercises and led the circle of pax in cadence then the next pax so all 9 are done without stopping: 1 rep each, which Bogey took issue with as not being worth it and also complained about the getting down/up which (was BY DESIGN); along the way we learned Mr. Rogers was never given the you tube link for counting cadence. Subsequent rounds were 2 then 5 then 10 reps per exercise before the next pax led in cadence with slight pauses between rounds to catch our breath.
    Next was 5 minute EMOM of what else—10 burpees! This is when Bogey decided to use the burpee rule thinking he was gaming the system yet he simply added more burpees to the count. We finished with protractors.

  • Who’s driving the bus today? – from Mobydick

    6 gentlemen at the a1c got together to get some exercise in, some f2, and some good German jokes from our resident comedian, BBQ. Warm-ups: yes, there was a warm-up
    The Thang: lunge walk the parking garage, then merkins, then freak nastys, then multiple core exercises. 2 calf raises on each step all the way down to the ground floor, karaoke up the ramp, more core exercises, karaoke up the next ramp, more merkins, cooperhead squats, then round robin mary. Moby prayed us out.

  • Wednesday Warrior Recon Ruck – from Smooth Operator

    Wednesday warrior- recon ruck

    Maneater
    Smooth Operator

    YHC showed up to the Colosseum after a night of slim HC’s. Thankfully YHC could count on Maneater to be ready to hit the pavement. YHC didn’t have much inclination to do weighted merkins or squats this morning. What YHC had in store this morning was a need to know what was in the other side of those buildings. YHC had been there a hundred times but never noticed the wall in front of Geaux fish which would be perfect for a bout of ascending testicles. Also YHC never noticed the stair way in front the hospital which would be perfect for box jumps. Wellness center entrance is perfect for some freak nasty’s and for all things good in life YHC looked on at the parking garage and wondered could Wet tap get me into there. Alas this would be for a different beatdown but the wheels have all the grease they need to be turning now.

    YHC set off and crossed in front of Flanigans and Geaux fish staying tight to the buildings to look out for some potential future bodily destruction, we ducked across the hospitals entrance and continued on past the wellness center and around the large outdoor expansion. We past the tennis courts and got on the walking trail leading behind the Did, we past by the campus police station, chick fil a and finally by the football field and got back to the flag at 0600.

    Topics discussed
    – How to become a better evangelist
    – The art of raising boys into men
    – How to keep your spouse perpetually happy
    – How to get back in shape in a matter of days ( hint it involves rucking)
    – How to become a better leader
    – The benefits of tent camping over camper camping

    COT and we prayed out and rolled out. Thanks to Maneater for showing up and knocking out 2.25 miles with YHC this morning.