F3 New Orleans

Author: Rudy

  • 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 👍🏼👊🏼✌🏼!!!

  • Take the Pax to Work(s) Day – from Hokie

    YHC told Mr Roger’s a week or two ago I would take the Q for the 1st El Diablo RCR workout and take the Pax on a different journey.

    After a quick disclaimer Pax were told we were going to get some miles in. We would run with waypoint stops to exercise. Fast Pax we’re instructed to sweep the six at each waypoint so they could get extra miles.

    We left the park and moseyed to the 1st stop sign toward the railroad tracks. We stopped to lift the right leg and just turn the ankle to get juices flowing. Switched and did same on left leg and ankle. We then opened the right gate to awaken the hip flexor followed with 7 slow 4 count merkins.

    We then headed down toward Airline to the next stop sign. Fast Pax ran fast and slow pax were circled. As we all converged we gathered for 7 more slow count merkins.

    Onward toward Airline stopping at 911 (Baloo’s house) for 7 more slow four count merkins.

    Onward to 1525 Airline where we stopped for 7 more slow four count merkins. 1525 Airline is Lucky Coin Machine Co and my M- F day job.

    We continued this pattern as we turned on Airline towards Causeway and Pax were instructed to stay safe and on the sidewalk. The stops were with 7 Bobby Hurleys. Our 1st stop was H-M furniture. On this stretch Mayhem let the Q know we only opened one gate so we also opened the left gate.

    We had 4 stops on Airline with the 4th stop being Las Cruces my Saturday day and Sunday day and night job.

    Turn around and return with 8 stops to return at Pontiff at 0610 were we did extra mileage on the track

    Thank you, I love you all!

  • Surprise Q by BBQ – from BBQ

    Einstein volunteered me to Q on the spot. He said I was showing the most energy and somebody needed to do it. As always it is an honor to be part of F3 and lead these fine young men. Warm ups were self love, arm circles, imperial walkers, hillbillies, mountain climbers, inverted mountain climbers, scuba Steves, leg swings on your tummy ( I have no idea what the official exercise is called) and SSH. The Thang was an 11. Burpees and squats. In between 40 yards of forward lunges and backward lunges one way and 5 steps and a star jack the other way. We had time some hip stretches. The PAX had 4 prayers for those in need. YHC was Elvis RIP for Stella. Moby prayed us out.

  • B.R.I.C.K.S. – from Charmin

    Still having Rudy’s Bricks from my Man-iversary, YHC figured a brick themed workout would be in order.

    Start at the proverbial shovel flag; Rev Socks decides he doesn’t want to get bricked and runs away screaming like a little girl. The rest of us slow-sey over to my car.

    Everyone gets two bricks and keeps them the whole time.

    Mosey over to JPAX for Warm-0-rama

    Forward AC x 7
    Backwards AC x 5
    Overhead x 5
    T-clap x 5
    Chinooks x 5
    MNC’s x 5

    B.R.I.C.K.S – run five (lit) light poles between exercises.

    Do all proceeding exercises at next stop.

    Bat wings x 5
    Reverse Lunge x 5 (2 is 1)
    Imperial Walkers x 15
    Captain Thor (1 BBS:4 American Hammers) x5
    King Arthur x 25 requires a partner (This was changed to High Knees after the first round)
    Squats x 30

    Once we did a full B.R.I.C.K.S, we worked our way down. Thanks to some divine intervention of a light going out, we finished right at my car. Moseyed over to the warm-up pad for cool-o-rama:

    Abe slow godas x 7
    Low slow squats x 7

    Rev Socks finally rejoined us, saying that the screaming was something for his youtube channel. YHC isn’t so sure about that, but we ended in a COT where we prayed for Wedding Planner’s daughter and YHC’s travel next week.

  • Who’s the Q….You! – from Triple Shift

    It’s Run Cajun Run! I committed to get some steady miles on paved roads (littered with cracked and pitted asphalt) as opposed to slogging through a sloppy mess at a Metairie track. I visited an old stomping ground called the 6-10 Stomp! The last time I visited that AO was probably a year or two ago. So, in honor of showing up, the regular pax voluntold me that I was the Q so I would write the backblast.

    The Thang – 20 minutes out and 20 minutes back. Closed with a COT where we lifted up the pax members who are suffering from illness, loss, and sickness. We also celebrated the wonderful gift of revelry, joy, and happiness that permeates our area during Mardi Gras.

  • The Alphabet Marathon – from Enron

    In preparation for this morning’s beatdown, YHC had the task of coming up with something that would incorporate enough running to be effective for Run Cajun Run milage, as well as keep the PAX’s minds off previously mentioned running. A few months back an idea to go through the alphabet with various exercises had arisen and YHC thought this might be the perfect opportunity to put it in place.

    10 strong staggered in on a chilly morning at the Stage only to be greeted by a couple children’s drawing books laid out on the concrete. On those two books were the letters of the alphabet with corresponding exercises written on them. Naturally, that sparked a little bit of chatter only to be stopped by circling up that PAX to start the warmup.

    Warmarama:
    SSH, WM, Willie Mays Hayes, AC, Cherry Pickers, Self-Love, IW
    The 1 and Only Thang:
    The Alphabet Marathon

    Attention was drawn to the drawing boards where the letters of the alphabet were written, next to each letter was a corresponding exercise. The instructions were to perform 30 of each exercise (30 seconds of some), then run a lap around the stage after each letter’s exercise was complete. The lap is .12 miles, meaning that if the entire alphabet was completed, that PAX would have run 3.12 miles.
    The letters and exercises were as follows:
    A- American Hammers
    B- Big Boy Sit Ups – This was a last-minute decision to scratch burpees off the list. A gracious Q indeed.
    C- Coupon Curls
    D- Dips
    E- Elbow Plank (30 seconds)
    F- Flutter Kicks (2=1)
    G- Gore (Al) (30 seconds)
    H- Humpers (Monkey)
    I- Imperial Walkers
    J- J-Lo’s
    K- Kettlebell Swings
    L- Lunges 1=1
    M- Merkins
    N- No’s(Oh) – Somehow almost forgot this letter
    O- Overhead Press
    P- Pickle Pounders
    Q- Q’s Choice – This ended up being LBCs
    R- Reverse Crunches
    S- Side Straddle Hops
    T- Toy Soldiers
    U- Up Straddle Hops – A 1 legged Side Straddle hop which made for an interesting sight
    V- V-Ups
    W- World War 1 Sit ups
    X- X-Wings
    Y- Yul Brynner’s
    Z- Zombie Crunches

    Prior to this morning, YHCs belief was that none of the PAX would be close to completion of the alphabet. This assumption was incorrect as Goose, Pope, and Honeysuckle, were very close to completion with only the letter Z left to complete when “recover” was called. Also, there were many other of the group that were very close behind. This may be one that has a redo to see where progress is made.
    Great work by all this morning. The variation was enjoyed and the milage still abundant. Always great to continue to push ourselves with this crew.
    Announcements and the inVESTment was passed from Honeysuckle to Goose
    COT and Paradox prayed us out.

    SYITG,

    Enron

  • Jose needs PaxMiner credit – from Russo

    Some days the only thing driving YHC to get up before 5AM are the three Fs. Emphasis on the fellowship. So when a humble request went out last night to include at least some running from Bushwhacker, YHC modified what he had planned to fulfill said request, looking forward to the chatter that only he can bring. Alas, Sir Whacker decided he would rather the comfort of bed than the mosey pace of a Granny’s post. Thumbs down. But Steve and Jose10k helped YHC hold down the fort, the latter of which surprised me when his response to his miles tallied thus far was “6” instead of the normal 2-3. That bar can’t keep raising, Jose. Thumbs up.

    Warmup – 10x IC
    – Seal jacks
    – Toe touches
    – Self love
    – Cherry pickers
    – Grass grabbers
    – High knees

    Thang
    Tabata:
    – 40 seconds each with bricks, 20 seconds rest, with some moseying before and after each of the four rounds

    Round 1
    – Plankjacks
    – Cherry pickers
    – Overhead claps
    – Nutcrackers
    – Hallelujah squats

    Mosey around Granny’s to get some run Cajun run miles in.

    Round 2
    – Tricep extensions
    – Arm curls
    – Air presses
    – Squats
    – Arm circles
    – Milk maids

    Rinse and repeat rounds 1 and 2 for 3 and 4. Rinse and repeat the running around as well (creatures of habit and all).

    Mary – 15x IC
    – LMCs
    – Penguins
    – Flutter kicks
    – Crunchy frogs

    COT, with NOR and prayer before heading back to start a Tuesday. RCR is in full swing, and the Ivan is coming up on the 17th.

    Thanks for joining gentlemen.