F3 New Orleans

Author: Rudy

  • Afternoon Delight! 2-14-2024 – from Almonaster

    Valentine’s Day!

    PAX:

    – Couch
    – Strings
    – Whopper
    – Almonaster

    Mosey a lap around the Clubhouse parking lot.

    Warmup:

    Mosey to our warmup spot on the track:

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Running Man Part Two!
    – We left the warmup spot and stopped at our first running man. With the Deck of F3 cards, we stopped at every third running man for an exercise.

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • The Nashville Nasty in the war torn Gipper – from Jose10k

    YHC arrived to a very, very chilly Gipper. It was a disaster. Trash everywhere, beads everywhere, camping chairs all around, total wasteland. This is were I would love to insert a great GIF to paint y’all a picture of the Gipper. Steve’s right, we need to be able to add pictures and GIFS. Maybe even insert short youtube clips. I began a little prethang run (keep logging in those RunCajunRun miles) to arrive to see 5 others who took the red pill this morning. A little grumble grumble with Akbar for leaving me high and dry (figuratively) on Monday. However, imitation is the highest form of flattery. I decided to use his Nashville Nasty workout from Saturday on the Covington AARP crowd. Squat thruster, curls, rows, derkins, skull crushers, and world war 2 situps. 10 reps each, 1/4 mile run, 11 reps each, 1/4 mile run, etc…Modifications were made, coupons were destroyed, extended laps to log in for RunCajunRun miles were made. I can’t wait for February to be over. COT, Akbar prayed us out. Intentions: Turbo dog is getting a pedicure today. My wife and I are celebrating our 5 year anniversary of our 1st date today. Thank y’all for letting me lead, thank y’all for reading too.
    SYITG

  • Bountiful – from Goose

    YHC purposely avoided posting any hype last night given the pattern of Monday Q’s that have resulted in slim pickin’s at The Stage. And, though the numbers were still low (correlation is not necessarily causation!), the two PAX who showed (besides Pope) were of the highest quality. Cardinal fell for the trap (he thought YJ was Q-ing) and Wet Tap ain’t skerred. So, though the numbers weren’t bountiful, the beatdown would be.

    After a warmup of the usuals and a bumper, stop sign mosey, YHC revealed the cardboard with a list of exercises written hastily scrawled upon it. Inspiration came from Enron’s recent, epic Q that brought a full-body exercise combined with mucho miles. This time, though, instead of 30 reps of each exercise, we’d do 40, and instead of the alphabet, the exercises’ first letters spelled out “BOUNTIFUL GRACES”, and instead of a 1/8 mile lap, we ran the 1/4 mile bumper/stop sign/stage lap after each exercise.

    Bose’ started cranking the tunage, and it was every man for himself, though high-fives and encouraging grunts were given and received in abundance as we passed one another on the road. Pope stayed either just behind or just ahead of YHC, like a two-year-old puppy running circles around an older, stiffer, heavier, out-of-breath dog. (I swear, he bounces down the road like his legs are made of rubber. Very light rubber.)

    Here’s the exercise list–40 reps apiece:
    BBSU
    Overhead press (no coupon)
    Uh-no’s (just Ono’s–couldn’t find a better U exercise that Enron hadn’t already used)
    No-cheat Merkins
    Tricep Dips
    Imperial Walkers (2:1)
    Freddy’s (2:1)
    Upside Down Angels (Australian Sweat Angels)
    Lunges (1:1)
    Groiners (oof)
    Russian Twists (aka American Hammers) (2:1)
    American Hammers (aka Russian Twists) (2:1)
    Crab Cakes (2:1)
    Ex-wings (1:1)
    Squats

    YHC and Pope only got through R, and Tap and Card weren’t far behind. So, we worked dem muscles and logged about 3 miles apiece (thankfully, we were 3:1 Thibby to JV).
    The Bountiful Graces theme came from a revelation (or reminder) last night that God doesn’t usually take away the things that are going wrong, that cause us pain and unjust expense of energy, but if we can entrust those to him and stop being so focused on how unjust it all is, there are bountiful graces to be received. There are truly beautiful gifts to be received if we let go of how things should be. And, that’s the mindset that makes F3 work so well. Yeah, it brings with it way more pain and unjust expense of energy than anyone should have to shell out at 5:15 in the morning, but the graces are obviously bountiful; no one can argue with that. And, the more we let go of how things ought to be, the more we can rejoice in them!

    Announcements and excitement building for Saturday’s “It’s only just a little old mile”. COT and Tap prayed us out. Huge respect and appreciation for these dudes!

    SYITG,
    Goose

  • Mystic Krewe of Frizzledrip – from Steve

    If you’re waiting for YHC to explain that title, you’re gonna be waiting a while. And don’t go googling that stuff… seriously, it’s dark web material and your IP address will be added to some government list and that girl from The Ring will crawl out of her well, pop out of your phone, and take you down. (Note to Rudy: this is when we could use the option of using a gif / meme / pic to help out where words can’t do justice. Honestly, I don’t know how Jose 10k writes any backblasts without the gif option).

    Alright, this is another tardy backblast and so there’s not much that I can remember about the splashpad beatdown at this point except that it was good to catch up with Pelican and that the chatter revolved around parades, conspiracy theories (or are they!?!) and, of course, Taylor Swift. Usual warmorama before this Krewe took to the streets for a trip to the tunnel.

    No surprise that there were merkins along the way: 20x at each of the three intersections. Then YHC backpedaled up the ramp while Russo and Pelican did one of the following exercises (swaparoo after each run): plank jacks, lunges, burpees, groiners… something else… Big boys?

    Return trip was similar to the route out – stopping for 20x merkins – though we also added a depot stop for some leg action. Usual mix of Bulgarians, freaks, step ups, and my recent fave, step downs. It was Pelican’s first experience with step downs and they did not disappoint.

    Quick round of Mary, COT, and Russo prayed us out. It’s been great joining the Friday crew the past few weeks, t-claps to these two guys for holding this AO down for so long.

  • 40K LBS for 40th birthday bash – from Hogs Breath

    YHC woke up to the sounds of thunder and lightning.
    The pre-blast had mentioned a ruck prior to the beat down, but the smart thing would be to wait till the lightning pass. So YHC waited some time then arrived at the 007 about 4:50 AM. When all of the sudden Twin Span arrived about five minutes later. The lightning had passed, and the rain was a drizzle. The two yutes got a 1 mile ruck in.
    Then, Bushwacker, Murdoch and Pass Interference all arrived on time.
    In honor of Hog’s Breath upcoming birthday, today’s beat down was a simple 10 x 10 x 10 coupon workout.
    If a typical coupon weighs approximately 40 pounds and multipled by 10 exercises x 10 reps x 10 rounds would mean we would move approximately 40,000 pounds!

    10 curls
    10 overhead press
    10 tricep extension
    10 torso twists
    10 squats
    10 bent over rows
    10 lunges
    10 chest presses.
    10 WWW3 sit ups
    10 calf raises

    We converged underneath of the pavilion to shield us from the rain, played some music and began. The rain escalated several times, and quickly drowned out the sound of any music. We were able to get through 10 rounds!
    T-claps to Murdoch for his first beat down back, after being injured, all pax rallied behind him and helped him finish his 10th round right on time!

    5 packs all got out of their fart sacks, in the rain, to move 40,000 pounds in honor of hog breath 40th birthday!

    Coffeteria followed at Starbucks

  • Fool in the rain – from Jose10k

    YHC showed up early to the marsh to, yet again, put in some of those runcajunrun miles in. I saw that Hammer took the Q, so I knew he was going to be there shortly. Lap after lap, I saw no “Little Red Chevy” while listening to my usual Prince song. He fartsacked on me, plus no other Mandevillians showed up either. At that moment, the sky opened up and it began pouring down like crazy. What to do?
    Simple: turn up the music, rip off the shirt, and run sprints from stop sign to stop sign all through the streets of Mandeville. As I’m sitting in the office waiting to be scanned by the hottest tech in the world, my wife, I wonder what kept everyone away: the weather, the superbowl , Mardi Gras parades, was it something I said, was it something I did, the train washed away my smell, what was it? Why didn’t anyone show? I now know how Russo feels like at the splash pad…. I’m just a Fool in the Rain!

  • Nashville Nasty – from Akbar

    17 showed up today to a warm 61 degrees, the first real sweat in the past few months (except for Russo). Tiga showed up from a recent beatdown in Austin where he was named, jumping right into the fold like he’d been here a year. A surprise comeback from Captain Sparkles was a pleasant surprise.

    4 came jogging up from the pre-thang and we were ready to go.

    Warm up:

    SSH, Arm Circles, Self Love, Imperial Walkers, Grass Grabbers, High Knees

    Grab blocks from the truck and rifle carry to the fire hydrant for 8 ct Rocky Balboas x10 IC, and jawbreakers (alternating Merkins on the block) x 10 OYO.

    Run stairs at Rips, 10 calf raises at the top, return to the blocks.

    Raffle Carry to Noah’s Ark for the Nashville Nasty

    YHC was on a business trip and decided to attend a beatdown in 20° weather with snow on the ground in Nashville. It was cold, but warmed up quickly due to the ascending reps beatdown. It was love at first sight.

    The Nashville Nasty

    6 exercises, 10 reps each, run Noah’s Ark = 1 round. Increase 1 rep each round.

    Lots of Mumblechatter which lessened the pain.

    Grundy was out of the gate first as usual, and we all endured the pain for around 30 minutes. YHC’s unofficial count for most was up to 7-8 rounds, equaling over 500 reps.

    Head back to the flag with a Rifle carry to the fire hydrant, for 2 exercises x10 IC. Maybe Mountain Climbers and Rosalitas, but not quite sure.

    Put up blocks and circle up for Mary x10 IC

    Hello Dolly, Rosalita, Dying Cockroaches, Penguins, Heals to Heaven, Nolan Ryan’s, Jane Fonda’s, 8 count Merkin mountain climbers.

    Count, Name, and Waterpik prayed us out.

    Coffeeteria at Book and the Bean was well attended, with Steve joining us after his run. Grundy brought cookies for all.

    Announcements

    Run Cajun Ran- log your miles
    Krazy Ivan- Saturday Feb 17th

    Thanks for following the lead gentlemen! 👊💪👍

    SYITG- Akbar

  • Swole and Swift – aka Charles Bronson-ish – from Kenna Brah

    Markers 50 Yds, 75 yds
    @Goal Line – 50 SSH 1 is 1
    Sprint to 50
    50 Merkins
    Bear Crawl to 75
    50 LBC
    Sprint to Goal
    50 Air Squats
    Sprint Back – Repeat 2 more times
    Circled to cover the six’s and help them out as needed
    Queried the PAX as to the reason they F3
    Pivoted to Q-arama with the Pax wrapping up our last few minutes.
    Downrangers from Katie TX
    Prairie Dog
    and ?? ( Can’t remember)

  • Almost a red SOLO cup type of workout – from Jose10k

    YHC arrived at the A1C early to put in those RUNCAJUNRUN miles. I don’t know why, the TARDS are way behind the leaderboard, but I keep telling myself, Tanked up is about to get ramped up. I know that he’s too old now to really compete, but he’ll put in some miles. Even if it’s using a walker. I got back up to the top of the A1C, and there were no cars. I begin to think of the title of my backblast: 1 is the loneliest number, Han Solo, but with the passing of Toby Keith this week, it was going to be a Red Solo Cup. I was about to embark on a journey through the streets of Covington when at 5:16 I saw Fletch coming up the ramp. 1 minute later Moby came. Quick Warm-up
    The Thang: A lot of sore bodies and bones, so we kept it simple. 5 burpees, 10 squats, then a quarter mile run. Rinse and repeat over and over again. Then of course, 3 calf raises on each step, all the way up. As I heard, it’s not a Jose Beat Down without calf raises. COT, YHC prayed us out. Safe travels to all going parading this weekend. Tank, why are we not seeing you on the leader board?

  • Well that changed quickly! – from Shooter

    YHC rolled up to 2 PAX in Hammer and Waterpik at the Scramble expecting to have a light showing. Out of the darkness Jose10k and Steve appear and the the headlights just kept coming in. Before long the PAX quickly swelled to 10 and so we did a simple warmup of Imperial walkers, SSH, Grass grabbers, Good mornings and Seal jacks..
    Route was down toward Monroe and zig zagged our way through the streets while 4 PAX Rucked out for 20 and back.

    Appreciate the great showing the last two weeks gentleman. Let’s keep it up..

    Keep checkin Slack as Hogsbreath will posting a date at the 007 for his 40 year birthday beatdown to come…

    Until the next gloom 👍🏼👊🏼✌🏼!!!