F3 New Orleans

Author: Rudy

  • Eclipse Glasses are Not Required! – from Space Cowboy

    It’s been 45 years since the last total solar eclipse crossed the United States and it will be another 20 years before it happens again. To mark the significance of this day, 9 brave PAX journeyed to Kennarie Ridge to sacrifice their blood sweat and tears on the grounds of the JPAX. After giving the disclaimer on-time, we headed to the launch pad for warm-ups:

    Warm-Up – IC
    Samson Stretch (each leg) – 10 second hold
    Slows Squats x 10
    Slow Abe Vigoda x 10
    Forward Arm Circles x15
    Backwards Arm Circles x15
    Seal Claps x15
    SSH x20
    Imperial Walkers x10
    Hillbillies x10

    Maybe it was the cool 68 degree weather or the excitement for the pending eclipse later in the day but there was a notable amount of chatter among the PAX during warm-ups as compared to a typical Monday morning. But, then, we moseyed to the JPAX. The chatter would soon be replaced by an eerie silence, an occasional complaint, and/or a few vocal and physical signs of pain and agony as they endured the “eclipse” beatdown.

    Thang 1 – “Eclipse” Beatdown with a buildup from partial to full exercises – OYO
    Starting at the JPAX flags
    Run to the JPAX “ramp of pain”
    Bear crawl up ramp
    Lunges down the ramp
    Run back to JPAX flags
    Burpees x10
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Box Jumps x30
    Repeat Ramp/Run
    Burpees x10
    Merkins x20
    Box Jumps x30
    SSH x40

    Thang 2 – Post Eclipse “Recovery” – OYO
    11s – Burpees/Merkins with a run around the narrow JPAX circular path each round

    Headed back to flag for COT with special intentions for Frac Sac and Boo Boo as well as safe travels for everyone participating in the eclipse events later in the day.

  • Impromptu Q – from Kenna Brah

    Me and a lone down ranger met in the gloom, when out of the shadows appeared a few good men. Scantron departed on the 5:32 to KNOT-town, wheile the rest mosey’d to the Pile o’Rock.

    Warming up
    Self Love, Arm circles
    Mtn Man Pooper Good Morning – That’s when Frac materialized.
    Torso Twists
    Imperial Walkers
    Low Slow Sq
    Slow Vagodas

    Pick up a challenging rock and rifle carry to the pavilion
    Served up a imaginative smorgasbord of HIM growth food:

    Merkin, bird-dog, Merkin, Peter Parker Merkin, Parker, Peter Merkin, mountain climber, Merkin Plank jack – Repeat five times

    Broga Stretch

    With Rock
    Sumo Squat
    Curl
    OH press
    Tri Extension
    Repeat 5x

    Four count wife Freddie Mercury 4 count, Four count wife pleaser, flutter kick ,Four count wife pleaser, Hello Dolly, Four count wife pleaser, O DOlly, Four count wife pleaser, Four count wife pleaser, Parker Peter Repeat 5 times

    Broga stretch

    Wife pleaser with Rock, 4 Ct chess press, pull over, five big boy situps with rock overhead flutter kicks – Repeat five times

    Broga stretch

    On the Table – Reverse wife pleaser, L/R leg on table – On Table -5 Leg lifts , 5 Single leg squats each, L/R Leg up on table – 10 CT Stretch each leg, 10 second runner stretch

    shake out
    return rocks
    mosey back
    COT

  • If Steve writes one, I have to too – from Russo

    Mid 50s, beautiful morning today to hop back on the ‘Pad. Worried sick for two days that Steve had to fly solo at Granny’s, on the off chance he was going to post, I had to also post. He was not the only one YHC has let down recently. The other was Pelican, so of course it was nice being back in a routine with these two fine folks.

    After a little back and forth over who was going to Q (think: Night at the Roxbury “Me? You? You? No, me? Him? Him? Me?) we were off.

    Chatter included movie editing, how to avoid Hot Springs at all costs, eclipses, king cake knives, and big mistakes. Huge.

    Warmup
    All 10x IC:
    – SSHs
    – Arm circles
    – Imperial walkers
    – Self love
    – Toe touches
    – High knees

    Thang

    Mosey down to the tunnel, where it was 11s: merkins in one side, traverse, shoulder tap plank jacks on the other.

    Mosey back and we hit 6:00 on the nose.

    COT, with Count, NOR, Announcements, Prayer.

    Remember tomorrow if you post, do so at the Marsh for some madness.

    SYITG

  • I Pity the (April) Fool – from Bolt

    YHC, in a not so cryptic way, let the pax know on the Q sheet the BD would be for fools since it WAS April Fool’s Day (a favorite of mine for nonsense, Tom Foolery, and shenanigans).

    Warmorama featuring a disclaimer that the standard warm up song would NOT b part of today—Frac was giddy…alas, it IS 4/1: Rapper’s Delight it is. A little more stretch type stuff since it’s cooler temps still: tie fighters, grass grabbers, MMP along with the usual SSH, OH/seal claps, PP and of course MNC: I mean, BOTH Frac and Charmin!? It would b a sin not to; plus the aforementioned nonsense et al. Mosey to JPAX for coupon retrieval with the normal playlist—this was soon to change for these Fools…

    The (Yen/Yang)Thang:
    YHC explained the Yen would be the regular exercise in cadence followed by the Yang which entails a more time under tension version (a la Triple Shift) in cadence.

    There was considerable debate/dissent when the Yang was described that those things were not opposites (except I’m the Q—dammit) once we got going there was enough groaning from the PAX which confirms they are indeed the Fools today. Time for the playlist switch: BWAAHAHAHA

    Squats X 15 (coupon)/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep x 10

    Merkins x 15/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep x 10

    Reverse lunges R x 15/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee x 10

    Derkins/ x 15 Yang: one derkin to Peter Parker x 8 (Frac HATED this and committed to doing it in the future)

    Reverse lunges L x15: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee x 10

    Irkins x 15/Yang: one irkin to Parker Peter x 5

    Tricep press x 15 (coupon)/Yang: hold tricep dip at the bottom for three count, up for rep

    OH press x 15 (coupon)/Hold top OH press, squeezing pecs tight for 3 count down the rep count x 10 (Charmin couldn’t tell if he was squeezing at the top—bro, do u have pecs???)

    Ring of Fire/Ice (10 count, holding plank for Fire and Qs count of Mary for Ice): Shoulder taps followed by LBCs x 30. Time to return coupons and head to flag. COT.

  • Blood Thirsty Thursday – from Maneater

    If one is to believe evolution, then humans and their genetic predecessors have walked this marble that we call earth for millions of years. Whether in the form of tree dwelling mammals swinging from branch to branch in search of their next Treehouse Jersey Mike’s fix(presumably) or todays more evolved version of man driving our tacticool Priuses…pri-eye?……Preese? from drive through to drive through seeking calorie dense vittles. Our predatory instincts and apex tendencies have kept us firmly at the top of most fast-food chains. But every now and then man is bumped from his predatory perch, and demoted to the unenviable state of prey. This beatdown explored this dynamic. It explores the precarious positions men find themselves in when confronted with true Alpha species. When Men meet real life Maneaters. Nine Brave PAX joined YHC at the Lion’s Den as we entered the Danger Zone:
    —–
    Warm-a-rama
    Side Straddle Hops-10
    Arm Circles 10 Forward, 10 Backward
    Cherry Pickers-10
    Abe Vigoda-10
    ——
    Danger Zone- Kenny Loggins:
    -PAX performed side straddle hop while Danger Zone by Kenny Loggins plays in the background.
    -Every time the words danger zone are heard PAX does single squat then resumes side straddle hop.
    ——
    Everyone knows that tigers are only afraid of two things. A gown man in a form fitting singlet, and fire. Unfortunately, or fortunately, our moose knuckle quota was reached in a beatdown earlier this week, so after an introduction to the man-eating tigress of Champawat, PAX were left with only fire to protect us on our impending safari, luckily, YHC came prepared. A chiseled-out coupon and a lantern would be our protection against any feline foe that lurked in the dark recesses around the pickleball courts. As we shuffled through the wild, another threat showed its ugly face when YHC’s shorts started to fall while carrying our taylormade torch. Luckily a PAX who we’ll call Darapox to protect his true identity, saved the day. Lifting YHC’s britches and spirits in one supportive move.
    —–
    Inspired by Lolong and Gustave, the largest and most prolific maneating crocodiles in recorded history.
    Crocodile Rock- Elton John
    -Plank for duration
    -Merkin at Croc or Crocodile

    ——-
    The Tsavo Man-Eaters were a pair of large man-eating male lions in the Tsavo region of Kenya, which were responsible for the deaths of many construction workers on the Kenya-Uganda Railway between March and December 1898, inspiring the movie “The Ghost in the Darkness.”
    -So, just as the Tsavo lions pounced on their prey, PAX lunged to the next workout location.
    ——–
    Bodies-Drowning Pool
    -Plank for duration
    -Donkey Kick at “Bodies”
    -Corresponding number of Merkins at 1,2,3,4
    ———-
    Brown Bears, Polar Bears, Teddy Bears….oh my!
    Bears may look cuddly with boopable noses, bright loving eyes, and adorable mannerism, but behind their fake façade, bears are killers. Stronger than 10 PAX, and faster than Pope, there is no escaping a bear if it decides you are on the menu.
    -So, in honor of these beautiful bloodthirsty beasts, PAX bear crawled to our next AO.
    ———
    Man-Eater-Hall and Oates
    – LBCs for the duration
    -when the Chorus plays the PAX will spell out Hall and Oates with their legs.
    *There was a bit of chatter as to whether an ampersand was appropriate, YHC left that decision up to each PAX. It was chaos……
    ——–
    Even with all of these unwarranted and vicious attacks on the innocent and pure race of humanity, we have prevailed. The Apex species, with dominion over animals. Turning the wolf into chihuahuas, bears into plushy play toys, and crocodiles into boots for rappers pretending to be country singers. Man is victorious. Through all the rain and storms that nature may bring, Mankind, still brings the thunder.
    Thunder-Imagine Dragons
    —-LBC hold for the Duration
    —Gas Pumps on Thunder.

    COT, Push-Up Pimp Tube top was bestowed on YJ who is now required to remove ¼ inch from the bottom. Side note, if that thing gets any shorter, SSH’s will need to be censored, lest we be caught in an illicit game of peek-a-boo. Prayer intentions included a number of PAX’s family members who are ill, and retreatants. HoneySuckle prayed us out.
    #bloodthristythursday #lilcuz Pope #LilCuz #AmericasBest #Picadilly #HoneySuckle #Paradox #YankeeJeaux #Jacknife #Maneater #peekaboo

  • The Double Deuce – from Steve

    One AO you never have to worry about posting solo to is the Scramble. But with Shooter kitesurfing the China Walls of Oahu and Waterpik waiting in a very long line to ride the Tron lightcycle at Magic Kingdom, well… I’ll just say that maybe I was a little nervous this morning.

    Those fears were assuaged when Hammer and BD rolled in just before the start time.

    YHC keeps thinking we’re done with the cool weather and yet we just keep getting more. It was another near-perfect morning, and there was some fun mumblechatter about the recent Road House remake, science fiction masterpieces, and the brilliance of Michael Crichton.

    I kept thinking back to Choppa, an OG scrambler who had a funny penchant for telling you a full synopsis for a movie if you hadn’t seen it. And I mean FULL – a 45 minute play by play, scenes acted out with quotes, taking up the entirety of the run. It was kinda incredible. Wonder where that dude is?

    Anyway, T-claps to BD, who usually rucks with Chewy but today easily kept pace with Hammer and me. Also, this was his third (fourth?) consecutive post. 👏👏👏

    Quick Mary and 20x merkins (as has become customary thanks to El Dentisto), and COT with Hammer praying us out. Thank you gents for the camaraderie and entertainment this morning, always enjoy being out there with you guys.

  • 4/3/24 Wednesday warrior at the colonel colosseum – from Smooth Operator

    Honeysuckle
    Wet Tap
    ManEater
    Jack knife
    Smooth Operator
    4 highly motivated ruckers met up with YHC at our new designated meet up spot.
    We started off with a lite warmarama due to mostly everyone being there and us having to cover a lot of ground this morning. We ended up doing a 5 count or so of self love before we headed north on Audubon Ave.
    The rules were explained on the way, we would be doing 10 burpees each time we crossed paths with a fire hydrant and 10 squats each time we came up on red and white street sign. The first leg of our journey heading North past John L Guidry stadium had a couple streets signs but we did not hit the first fire hydrant till we hit a double near Chick-fil-A and the student union. YHC quickly learned that 10 burpees with a ruck sack on takes more time than we would have therefore YHC graciously dropped the count from 10 to 5 burpees. The Pax was moving at a pretty good clip until we hit another hydrant located between the chapel and St. Thomas Aquinas which we did 5 genuflections along with our 5 burpees. The Pax continued on our journey and headed east on Glenwood drive where we found 3 more hydrants and we headed south down N Acadia Drive for the second half of our ruck. Around Yankee Jeaux’s building YHC looked at his watch which revealed 0545 and YHC pretty much nixed the rest of the burpees. We past between Swanner field and campus police station and headed toward the path behind the outfield of Ray E. Didier field. Once we hit the path behind the outfield it was a mad dash of a walk back to the metaphorical flag. We made it back for 0605 and did COT and named the new AO the colosseum and ManEater prayed us out. All in all the Pax knocked a little over 2 miles and did 40 burpees, 80 or so squats and 5 weighted genuflections. Not to bad for a day off.

  • Coupons at The Gipper – from Einstein

    Strong warmup followed by three sets of cinder block work with a run around the block mixed in between sets
    Moby has a new girlfriend,
    Barely legal prayed us out.

  • If A Tree Falls …. – from Steve

    … in the forest, and no one is there to hear it, does it make a sound?

    What is the sound of one hand clapping?

    And of course, the age old question: if there’s a Block Party at Granny’s and only one Pax posts, is it still considered a party?

    To answer that, I pose to you another question: does a bear $#@! In the woods? Is the glass half full, or half empty? Why did the chicken cross the road?

    Sorry, too much caffeine this morning. Yes, it was a solo post at Granny’s this morning, but the party raged on regardless (though the coupons stayed in the car). Sensing that YHC would likely be without company this morning, I started before the bell rang with 20 merkins and 5x calf raises up each step of the pilot house. Another 20x merkins. Step ups, step downs, Bulgarians, x12 IC each. 20x merkins. 5x calf raises up each step again.

    At this point, it was clear there’d be no late-comers, so YHC headed to the Marsh for half Murph: 1 mile run to Lakefront and back (passed Garfield’s crew, who are still out there pounding the pavement), then over to the newly padded playground for 50x pull ups, 100x merkins, 150x squats. Finished up with another set of step ups, step downs, Bulgarians, and freak nasties, x12 IC. Then one final set of 20x merkins.

    Reminder that Zoolander’s annual Marsh Madness is this Saturday.

    And one last one: if a vampire bites a zombie, does the zombie become a vampire or does the vampire become a zombie?

  • Not meant to be a joke….the plan “easy” it was the partnered effort that made it challenging – from Mahatma

    April 1 2024 70deg and it’s Rock City. YHC had his black box, playlist ready and a game plan….. Disclaimer given we headed to the field. Tenderloin hit the track to his standard routine so that gave us 9 no what a minute a late undecided 10th arrival; is he a Rucker, Knoter or interested in joining the pack? No amount of camaraderie coaxing could draw the 10th so off he drifted to wonder with out any real plan yet in his mind showing up was 1/2 the battle and a sure win.

    During the warm up the 8 were instructed to choose a partner, who was choosing who? Bogey Elgapo Rudy Architect vagabond PoolBoy

    Well it worked out and YHC ended up with some 49er from the hills of AR.

    Instructions: start with Red Barchetta (for those that know: know 100 SSH, 75 BBS, 50 Squats (Looking at Hawg either I shorted 10 or his youthfulness was just showing off) 25 Hand slap merkins, 10 Burpees
    Then straight to the bleachers for the stair snake upon completion run to the start 10 Burpees
    Then hit the field for a partner bear crawl push swapping 1/2 way.
    Once done head to the goal line where Hawg lead Mary until the 6 showed up.

    With that complete we met at some random spot on the track where we were going to run partnered 200s – Rudy was showing his smarts and pointed out to the Q that we had to move to the middle of the track to keep it fair.

    With a total mile complete we did a little
    Mary: 3 rounds of something then off to the pull up bars for 3 rounds of 3 with 5 Merkins between each round.

    Then line up at the track Bernie Sanders back to the start – several of the Yutes took off to push the pack.

    Finished with another round of Mary and a few April Fools promises of it being the last round.

    COT – with a little bit of passionate prayer for male leadership.