F3 New Orleans

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  • Sprinting for Tacos – from Fracsac

    7 pax showed up to do something. YHC burned calories for Taco Tuesday.

  • International Mountain Day – from Rudy

    Yes, International Mountain Day is really a thing. Started in 1993. So what better way to celebrate than by visiting the Pontiff Mountain. Pool Boy in full snowman attire to shield from the nearly 50 degree temps. Welcome back Logo! Great to see you out in the gloom again!

    Quick Warmup, then grab a rock and head over to the mountain. At the mountain – carry the rock over and back. Over and back. Over and back. Each trip starts with Overhead Presses, then Curls at the top, then Rows on the far side, then Chest Press back at the top. Start with 1x for each. Then 2x. 3x. 4x. Continues until YHC gets bored – which happened after finishing 11x. Other PAX were well beyond that, even though Mahatma earned a 5 OYO burpee penalty by throwing his rock.

    Head over to the pavilion for some leg work. Step Ups, Bulgarian Split Squats, Slow Squats, Calf Raises – thanks to Mr. Rogers suggesting we do it on the curb, exposing YHC’s severe balance challenges. A wee bit of Mary, then we gotta hustle back to the flag lest the KOT krewe get grumpy.

    Finish with a COT. My challenge for today: Jesus’ charge for disciples in Matthew includes the specific instructions to See, Listen, Pray before Acting. May I do the same before jumping the gun. Practice empathetic listening and reflection and prayer to help ensure that I am doing right, before acting reflexively.

  • Three at the A1C – from Einstein

    Cool temps at the A1C this past Friday.
    After an extensive warmup, we headed to the up-down parking garage ramp for an Elevens set. Push-up variety (wide, diamond, normal, etc.) up top and squats at the bottom – jogging down the ramp and variety ( back peddle, side shuffle left, side shuffle right, etc.) up the ramp.
    Then on the upper deck; bear crawling and backward lunges, with core at the corners.

    Jose10K did the prayer

  • Battle of the Chosin – from Wet Tap

    A rather humid and gloomy morning was upon us. Slight fog and a balmy 60 degrees. A stalled cold front bringing an arctic blast with whipping winds stayed North. Somewhere in South Arkansas, Shreveport was feeling the cold, but not us. Hardheaded is a strong point in my character and YHC was not going to change this beautifully articulated beatdown just because of the weather. I had anticipated cold and nasty, but regardless the battle of the chosin would go on…

    13 PAX and an FNG showed and circled around what should be a flag. Leaving no obstacle unsolved, a tower of coupons was assembled reminiscent of an ancient beatdown technique. After dodging the spicy grass, warmarama was induced.

    SSH
    Toy Soldiers
    Windmills
    Arm Circles
    CP
    SELF love

    A short coupon mosey through the park lead us to a field. The PAX curiously read the board of suck and discovered the reason for the cones.

    100 yard field with cones in 25 yard increments. PAX blockbear the 100 yds and stop at each cone to perform:
    25 squats
    25 mountain climbers
    25 merkins
    25 BBS

    Merkins would change at every cone to be standard, right arm on coupon, left arm on coupon, and feet on coupon.
    To return, the PAX would coupon run and slow dump the coupon at the cone and do a bleaching burpee.

    Thang 2.

    25 yd burpee broad jump x2
    25 squats

    25 coupon swings
    25yd coupon lunge x2

    25 yd Bear crawl
    25 yd Crawl bear

    25. OHP
    25 yd Coupon farmer carry x2

    Thang3
    A 100yd suicide. Cones remained at 25 yd increments. Run to cone- Nur back.

    Mary:
    The PAX knocked out this beat down with a few minutes to spare. To celebrate our accomplishment a round robin absolution would ensue.
    10 minutes of Vups, flutter kicks, leg raises, 6”hold, American hammers, Jlos, penguins, WW3, and maybe a few more until time hit.

    COT
    Announcements and naming.
    Given the descriptor of being former Air Force as well as his love for baking; Air bisquits dubbed thee. A down the bayou slang for farting.
    Prayer Intentions from our brothers and closing prayer by Yankee.

    Strong work brothers.

    FYI Wikipedia reading of the battle.

    “The Battle of Chosin Reservoir is regarded by some historians as the most brutal in modern warfare by violence, casualty rate, weather conditions, and endurance. Over the course of fourteen days, 17 Medals of Honor (Army and Navy) and 78 Service Cross Medals (Army and Navy) were awarded, the second most as of 2019 after the Battle of the Bulge.”

    The battle was fought over some of the roughest terrain during some of the harshest winter weather conditions of the Korean War. The road was created by cutting through the hilly terrain of Korea, with steep climbs and drops. A cold front from Siberia descended over the Chosin Reservoir, and the temperature plunged, according to estimates, to as low as −36 °F . The cold weather was accompanied by frozen ground, creating considerable danger of frostbite casualties, icy roads, and weapon malfunctions. Medical supplies froze; morphine syringes had to be defrosted in a medic’s mouth before they could be injected; frozen blood plasma was useless.

  • Forgot the deets – from Vagabond

    Posting backblast 2 weeks after – we did a bear crawl relay and pax choice of exercise. Forgot the rest. Just wanted to get pax attendances recorded.

  • YuleVibes – from Vagabond

    Christmas Music in background

    Warmup

    Plank pull through relay coupon drill

    Fountain
    20 derkins
    20 right leg step ups
    20 dips
    20 left leg step ups
    20 plank walk ups
    20 incline wife pleasers
    20 decline shoulder taps
    20 irkins
    20 single leg squats
    20 decline step ups / walks
    Plus…
    Pax Christmas wish exercise choice

    Eight counts, big bois, with 1 pax rifle carrying around fountain

    Jump rope

    Sunday mornings

  • Baby it’s cold outside – from Jose10k

    We ran, see how easy it is to write a backblast Steve!

  • Abstravaganza – from Safety Valve

    It was a chilly morning at The Den. Seven of the PAX decided they were up for a little cold weather. Looking at the forecast, YHC knew we had to continue moving to stay warm. This, coupled with a Smooth request for an entire ab workout on the previous beatdown day, YHC came up with the following:

    Warmaramma
    SSH
    Imperial Walkers
    High knees
    Butt kicks
    Mountain climbers
    Arms circles forward and backward

    Thang 1

    6 rounds of Dora – partner 1 does exercise, partner 2 runs around civic center, then switch, before changing places each time partners have to do a buy in of 3 burpees.
    100 crunchy frogs
    200 Freddy mercs
    300 LBCs
    400 Penguins
    200 crunchy frogs
    300 Freddy mercs

    To be honest, YHC thought this would take longer than what it did. The PAC breezed through core work. So YHC just added more and more exercises until 10 minutes remained.

    Thang 2
    Burp Mlcleven = 11s with burpees and merkins. Brought us to the end of time perfectly, even though AB continued to want more and tried to convince the PAX there was still 14 minutes remaining.

    COT, announcements, prayer request, and pope prayed us out.

    YHC never misses a chance to grant a workout request from another member of the PAX. Thank you Smooth for the idea. Appreciate everyone for getting up and showing up. Always great to lead this group of men.

  • Frisbee and Burpees – from Fracsac

    The Mothership happened today with a visit by Goose from Thibodaux. Ballast, Heisenberg, Revit, Catfish, Bongo, Dax, Tool, Kennah Brah, Squints, and YHC brought us to 11.

    Disclaimer made, then mosey.

    Warmup at the peristyle with some regular stuff and included TIE Fighters. #IYKYK
    Ended warmup with a mental challenge. Count to 16 SSH in cadence than to 22 in silence. Penalty for non compliance was 10 burpees. Spoiler alert: we did 10 burpees.

    Move to great lawn for variation of BLIMPS to recognize NDSU in FCS playoffs. 5 more burpees ‘cause the pax called their mascot a buffalo.
    1 cone in the middle with 5 cones on the outside. Start with 5 burpees in the middle and then bear crawl to an outside cone to do next exercise. Always return to middle cone for 5 burpees.
    10 Lunges, 15 IW, 20 ‘mericans, 25 PJ, 30 squats.

    Mosey for a while with a Bison run. Last man sprints to front of column and tosses frisbee to last man, continue until all get a shot.

    Ring of fire in front of sculpture garden entrance. ‘Mericans, squats and then monkey humpers (just as a nun was walking by – not my best day).

    Mosey and pass the frisbee across at least 4 pax. 5 burpees for the one drop.

    11s at the bridge behind Cafe du Monde. Jump squats on one side and V-ups on the other side.

    Some frisbee practice at Pops band stand with SSH.

    Finish with some Mary then back to the flag.

    55 burpees total. #ironsharpensiron

    CoT

    SYITG

  • 🎶 8 Crazy Nights 🎶 – from Bolt

    “It’s Hanukkah…Bitches,” was YHC mantra as I arrived with a whole five minutes to spare before giving the disclaimer. KnOTs headed their way while the real men headed to midfield.
    
    The festival of Hanukkah celebrates the triumph of light over darkness and spirituality over materiality as well as the miracle of the much smaller group of Jewish soldiers taking back the temple from the occupying Greeks, who then were able to keep the lantern burning for eight days with only one day’s worth of consecrated oil.

    Warmaorama included the requisite Rapper’s Delight and all the usual movements; considerable mumblechatter ensued, mainly from Fracsac, but YHC was unfazed by it—mainly bc I couldn’t hear Frac over the sweet musings of The Sugarhill Gang.

    Morning call: pax hold incline plank along the play area border while 2 pax call out each of their five pull ups which the pax then merkin and return to plank while the next two head to pull up bars.

    Adam Sandler’s Hanukkah song came on just in time for the above which allowed YHC to segue into trivia during the mosey to the rock pile which of course included burpees: 3 for a wrong answer and one for the correct answer; we amassed 11 burpees during this segment. Fracsac called for a skip in the waning minute of a four minute song: 5 more burpees for everyone.

    8 Crazy Nights con roca (except abs): AMRAP 8 reps (nights)/9 exercises(candles of the menorah), 10 minutes.
    OH press
    Squats
    Big boys
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Everyone made it to/through two rounds before time ran out. 3 10-counts before we returned rocks and moseyed back to mid-field.

    The Uptowner “dreidel” otherwise known as the decadie of pain. Roll both die and all pax perform the two exercises/rep counts rolled consecutively and then another pax goes until the timer beckons us back to the flag. During this segment Frac called for another skip which cost everyone five burpees. This pleased the pax, especially Hand Grenada.

    Merkins/Mountain Climbers
    American Hammers/Mountain Climbers
    Merkins/Tricep dips
    Bonnie Blair/something else
    Something/Something else
    O2 deprivation is a thing…

    COT; thanks men. Reach out the MIAs