F3 New Orleans

Author: Rudy

  • 8 years and more to come – from Bongo

    Don’t know where to start from this morning, but overall a fun beatdown. Too much mumble chatter, mostly instigated through Bogey and Frac almost to point of harassment. But the Q moves on and stays focused on the job at hand as a leader. My exact (8) year anniversary is 1/30/2016, but was volunteered last week by Catfish for this week’s mothership so we’ll celebrate a week (or two early).

    The main theme, unknown until final COT was to go back to my first beatdown as an FNG and recreate that, or as close as I could get. Here is the former Workout, https://www.f3nola.com/2016/01/30/no-hawg-no-flag-but-time-for-tyson/. Another point, temperature was < 32 F which I think is one of the coldest mornings in the gloom I can recall. Despite this, (12) pax showed up ready and willing which any Q, as I am, would be thankful for today. Here we go: Boys got together – and we took off for the Peristyle. Circled up for our WARMUP COP. SSH x 25, Slow Squats x 10, Mountain Climbers x 25, and Imperial Walkers x 25 Arm circles X 10 each way. Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10 over at the great. Still way too cold and time to start moseying to NOMA pond. IC Dips x 20, Left leg step up x 2, Incline Mercans X 15, Right leg step up x 20, Dips x 20, Decline Mercans X 15 Box Jumps x 1… OYO with former story from my past I ain’t telling again…., no one is getting hurt under my watch! Long Mosey over the Football Field of Practice Track Eleven across the football field with running in middle, Burpees on one end, big boy sit ups on other. You know the math as I don’t need to explain. 5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise. Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 Burpees X 5. Long mosey back to great lawn with quick stop at calf raise stand of stadium, Heisenburg counted us in. Great Lawn minimal Mary: Flutter Kicks X 20 and Hello Dolly X 20, arriving back to flag at 07:29:58. What a way for Q to keep us on time. COT went back through a reflection of my appreciation of what F3 has done form me in the last (8) years and how the (3) Fs (in whatever order) continue to bring me back. Many thanks for the opportunity to lead as always as I need to do it more. Here is to many years to come! See you on the radio.

  • Guilty Pleasure – from Russo

    Warmer, if only for one day, pax of 3 for a Friday splash at the pad.

    Driving home from work Thursday, YHC may or may not have been “jamming” to some early 90s music, when the thought occurred that “man, this is definitely a guilty pleasure type of tune”, one where you know you probably shouldn’t be enjoying it as much as you are. That sparked an idea to search through my phone and create a playlist of songs that one might consider a guilty pleasure, which would cause anyone in their right mind to say “why is he blaring that at 5:15 on Girod street, exercising in front of the Rusty Pelican? And more importantly, he seems to be a pied piper of some sort or a wizard, because there are others following that lead!”

    If you saw YHC out on the cold, windy lakefront wearing only short sleeves and shorts (and one glove, don’t ask), you might say that there’s no way I take myself seriously, and unless it’s work, family, or faith-related, you’d be right.

    So I took the step, and let the Venga Boys blare. Lionel Richie? ding ding ding. LL Cool J, Yup. Fine Young Cannibals? Yes please. Fall Out Boy? sure enough. Michael Jackson? hee hee!

    We didn’t have time to let the tunes of Vanilla Ice, Timbaland, and Warrant join the party, but there’s always next time. Where we’re also going to participate in group therapy and discuss music, movies, food, and other things that are guilty pleasures. No Forrest Gump! I’m dying on that hill.

    Warmup (all 10x JC)
    – Sealjacks
    – Toe touches
    – Grass grabbers
    – Self love
    – High knees
    – Arm circles
    – Imperial walkers
    – Cherry pickers

    Thang
    Mosey down to the lake and back, stopping each block to do a set of either:

    10 burpees
    10 8 count body builders
    10 SMCs
    10 murder bunnies
    10 donkey kicks
    10 IC freak nastys
    10 groiners
    10 star jumps
    10 squats
    10 IC BSSs (2 is 1)
    10 leg raises
    10 gas pumps

    Also included 3 calf raises up each of rip’s steps (2x), with some Mary of IC abs work like flutters, penguins, hello Dollie’s, LMCs, etc.

    COT, NOR, Announcements, Prayer, and we headed out. SYITG

    Thanks, Gents, appreciate each and every one of you!

  • 2024 ReNew Q vs Q – from Mahatma

    The back story….a long long time ago of 2020 in a land far far away of Khenna there was a forgotten AO called “The View”! To bring excitement during the time of dome and gloom Mambi came up with the idea of pitting one Q vs another in a face off of who could bring the “best” beatdown with 2 Qs going head to head then have the Pax vote a champion. Unfortunately as life goes AOs thinned and “The View” became extinct! (It’s no longer on the AO list) Fast forward to the end of 2023, Disclaimer was moving into the neighborhood where the lore of this AO and the Q vs Q was stuck in his mind hearing about the tails of his brother pax bringing a competitive beatdown just a few minutes from his backyard. So the call to the last champ and challenger was made and the ReNew Q vs Q was scheduled.

    The date January 19th 5:30AM it was a wet cool 50deg with 18 pax meeting up at the flags planted in Erlanger park. YHC gave the back story and guidelines of the Q Vs Q beatdown. After a quick disclaimer (not actually) a quick warmup:
    SSH
    Grassgrabers
    HillBillies
    Mnt Man Poopers
    Merkins

    Each Q gets 2 alternating 8 minute rounds with 2 minute transition.
    Rnd 1
    Champ King Kong
    Base of the levee for 4 rounds of various in cadence exercise then mosey to top of levee for in cadence ssh.

    Rnd 2
    Tripleshift
    Partner Up for crazy 8
    One pax did exercise while partner carried block overhead out and back then flip flop

    Rnd 3
    King Kong
    HITT – pax perform exercise for 1 minute followed by active recovery for 1 minute

    Rnd 4
    Tripleshift
    Some sort of bearburpeebroadjump combo goal was to reach 40. You had to be there to understand

    Time Up
    COT
    After brief announcements the 2 Qs were brought into the circle – with a convincing unanimous vote…..oh wait Rudy decided to decent and change his vote to KK. Tripleshift was crowned the new champ. After our prayer of thanksgiving the 2 competing Qs met in the circle for the belt exchange and call out by Tripleshift of his desired challenger…..from the LVCC gang the notorious HighRise was challenged!

    A new twist to Q vs Q decided at coffeeteria – the champ gets to designate the AO of the beatdown brawl, which could be ANY so be on the lookout. If HighRise accepts the challenge Tripleshift has hinted it may be at MistyMountain.

    SYITG

  • I Want Candy – from Cardinal

    Isn’t it funny that you always want the thing you can’t have? YHC and a number of the PAX are in a period of not eating sweets, so to channel the newfound desire for anything with sugar, YHC dove into the exicon to see what sweet treats could be unearthed. After a little thought, a beatdown was born.

    Warmorama was almost the standard fare (IW, WM, AC, HK, BK, SL) except knowing what was coming next, SSH were skipped. This presented to be a real issue for a number of the PAX and was perhaps the most controversial part of the whole beatdown.

    All chatter was quickly silenced by the next thang – featuring the classic “I Want Candy” by Aaron Carter. The PAX would to SSH for the duration of the song, with a burpee on every time they hear “candy.” If you made it through the brutal marathon at the end, that’s 26 burpees in just over 3 minutes.

    After that, we moved into Double Apple Sauce, a 2-column Indian run where the last man in one line would run to the front of the other. This was met with varied success, looking beautifully choreographed at times and looking like a mob at other times.

    We ended at the baseball field, where the PAX were introduced to the Sugar Cookie. In the outfield, PAX did called Scuba Steve’s and leg raises, then sprinted to home plate to do 20 hand release merkins and 20 BBSU. Ideally, the dew from the grass would leave the PAX nicely coated like a sugar cookie. Alas, the moisture wasn’t there, but it was still a killer thang.

    We then DAS’d again to Aldi’s (possessive because that’s how you do it) parking lot for some Apple Turnover races – switching between bear crawl and crab walk. After that, round 2 was a Hot Apple Turnover – crawl bear and walk crabs. The PAX pushed and showed their prowess (or lack thereof) in each leg of the race.

    We moseyed back to the flag for 5 minutes of people’s choice MARY- which featured Dr. W’s and dolphin hops to no one’s surprise.

    COT and Goose prayed us out. Mom Jeans bestowed the VEST upon Smooth for pushing harder than anyone, both on and off the court so to speak.

    Grateful to the PAX for letting me take them on a sweet journey! Till next time…

    -Cardinal

  • Running and rucking – from Kenna Brah

    Same as title

  • Because I know how much you love burpees! – from SOGO

    Mosey to light poles for warmup.
    IC 20 SSH, 20 Imperial Walkers, 20 Mountain Climbers, 20 Peter Parker, Arm Circles 10 forward/backwards
    The Thang- slightly modified my northshore workout B.L.I.M.P.S. Each light pole represents a letter. 6 rounds total. Round 1 is B. 5 burpees. Round 2 is B. run to next pole B.L. run back to start. Round 3 is B. run to next pole B.L. run to next pole B.L.I. run back to the start. This process continues until B.L.I.M.P.S.is complete. This took care of @Fracsac 100 burpee a day challenge! Yw
    Mosey to base of levee at Cansl St. Bernie Sanders to top 5 burpees bear crawl to other side 20 LBC’s 4 count run down back to start. Mosey to flag. IC 20 Flutter Kicks 20 Hello Dollys back to back. 20 Gas Pumps to finish out.
    COT!

  • Mighty cold out here Ma – from Mobydick

    Short and sweet. In 18 degree conditions Barely Legak and Moby Dick brave the cold. Sounded all noble until Legal pointed out that a deer stands are manned on a regular basis in as bad or worse. At least we could move around and warm up a bit and talk. After Barely Legal lead a nice stretchy warm up YHC cracked open the Tabata app and turned on a set of SSH Squats Crunches Merkins Bicycle Crunhes and. Box cutters. 45 secs and 30 sec rest. We made it through just shy of 5 rounds to close with COT and a prayer.

  • I HATE the Cold, Madoff Made Me Do It – from Bolt

    YHC felt bad for fartsacking Monday and for not “Doing Hard Things” Tuesday so I put the word out on Slack that I HATE the cold BUT if I was the Q I’d HAVE to post which spurred Madoff to HC in the brutal cold as penance for missing a week+. My fate was sealed—I USE to like you, Madoff!

    I decided on a simple plan the night before to combat the likelihood that thinking too much about a sub freezing BD would lead me to fartsack.

    5 pax, including Thibodeaux DR from Memphis, immediately departed the flag via mosey to JPAX, requisite opening song in tow, so a less windy warmorama could ensue. Along the way Hawg jumped in and immediately regretted his decision to leave the comfort of Pontiff for ANOTHER BD featuring the disastrous playlist that has become part of the Bolt 3M promise.

    Warmorama of the usual with some Tie Fighters and open/close the gates thrown in to warm up and lengthen cold muscles for what lay/lie (Hawg???) ahead plus a couple sets of 5 burpees OYO sprinkled in (it is MABA Month after all). This pleased the pax; I could tell by their adoring groans.

    The Thang: Partner DORA-100 squats, 200 burpees (did I mention MABA?), 300 Compound Ws

    Luckily we finished early and the pax seemed overjoyed with the call to circle up with me to continue with IW x10 IC followed by, wait for it…5 burpees OYO, then on to OH claps x10 IC, then 5 burpees OYO (sheer exuberance at this point). Quick check of time…move to the concrete blocks for 5 burpees OYO before tricep dips IC x 20 although KennaBrah tried to call time half way through—something about tired, weak, blah blah blah. 5 more burpees OYO and the pax reached a fever pitch. KnOT walk back to flag and still a couple minutes to kill for what else? 5 burpees OYO with still time left, followed by a 10-count from KB that was more like speed auctioneering so 5 more burpees OYO and a request for another 10-count; this one was normal pace and right as YHC was ready for 5 more burpees…time. The pax were disappointed…COT.

  • El Diablo Freezes Over – from Fracsac

    Conditions: Cool and 25 degrees. Feels like temperature was reported to be 17 degrees.

    4 Pax rallied around the flag at 0530 where a disclaimer was given with a mosey to the steps of the Wally gym.

    Warmup, mostly regular stuff. 5 burpees OYO.

    Frisbee toss 1

    Pax throws frisbee in the parking lot. Once frisbee leaves hand complete 5 burpees and then lunge walk to frisbee. 5 rounds.

    Back to Wally Gym.

    Dirty Mac Deuce

    Round 1 merkins, lunges, LBCs
    Round 2 Floyd Mayweathers, squats, flutter kicks
    Round 3 Abe Lincolns, Low Slow squats, tin snips
    Round 4 Catalina wine mixers, side lunges, 8 ct BB

    A lap around gym after each set

    The Suck

    7 x SSH, 7 x ‘merican, 7 x jump squat
    Rinse and repeat x 3 minutes

    Frisbee toss 2

    Same as toss 1 except pax choice for exercise and MoT. The pax did not disappoint.

    CoT

    Thanks for posting with me today.

    SYITG

  • Calf Raises and… calf raises? – from Steve

    You’d think that you wouldn’t be able to build an entire beatdown around calf raises. But you know what? You’d be wrong. You’d think that the pax – which consisted of a Bushwacker still on duty, walkie in hand, and a Waterpik who did his own warmup running to the AO – you’d think, hey, these guys would be very unhappy if they got up this early, braved the cold and ice for… calf raises? But again, you’d be wrong. You might also say, but Steve, can calf raises alone keep you warm, what with arctic blasts rolling through the area and sub-freezing temperatures?

    Well, ok no, let’s be honest – no they cannot. But still….

    It started off as it always does, with measly side straddle hops, a few wimpy butt kicks, some piddly grass grabbers and lame imperial walkers. Then a warm up lap around the trailhead before we got to the heavy stuff, the real meat of the workout and, that’s right, we’re not talking about absolution or kraken burpees or even those beloved Bulgarians, we’re talking about calf raises.

    Now Russo has always maintained that 3 calf raises per step up the pilot house is the perfect amount. And I’d agree, except that I think there’s poor form on the first one, since you are stepping up to that step and probably haven’t quite settled before you begin. And of course, by that logic, there’s also poor form on the last one, as you start to jump up to the next step. So what happens in this 3-per-step scenario is you’re only really getting one good calf raise with proper form per step. Now, at 5 per step, you’re actually getting three good calf raises per step, as intended.

    Lucky for us, form was not an issue. With icy conditions, we were forced to take things slow up the stairs for fear of slipping. With so many trips up the pilot house steps, YHC had time to reflect on the mechanics of calf raises, how they engage your core, help with balance awareness, heck, maybe even improve your posture. It’s very nearly a full body workout. Nearly. And to do this for 45 minutes would probably be some sort of record, right? Is there a Guinness World Record for calf raises? If not, I’m just going to go ahead and claim that Waterpik owns this record. I mean, who’s to say?

    Ok, ok, perhaps there were other options at this beatdown, which were determined by a roll of the die:

    1- 10 derkins off stage, bear crawl to platform and back
    2 – 5 calf raises up each step
    3 – 20x freak nasties, 20x merkins
    4 – race down corridor, winner 5x merkins, losers 5x burpees
    5 – 25x burpees
    6 – Jane Fondas, pulses, and heel-to-knee x12 IC

    BUT… Waterpik did roll a hell of a lot of 2’s in a very short period of time, and Bush was rolling 6’s like nobody’s business (and then pondering how appreciative his wife might be of his sudden glute development). It was a vicious cycle of calf raises and Jane fonds for a very long stretch.

    Anyway, t-claps to these two men, who were gracious enough to get out there when even the Q didn’t want to go. Pik prayed us out with intentions for everyone to stay safe in this icy weather. Thanks for the opportunity to be out there with you gents, appreciate you guys.