F3 New Orleans

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  • Converge–Disperse–Converge – from Bolt

    10 pax converged upon the Wally “Run” and dispersed after the disclaimer to cover various distances via running, walking, KnOTing and rucking. The ruckers covered 2.81 miles with one split at 16’00” pace. Hawg dethroned Frac as a Strava “local legend.”

  • Count Down Your Reps! – from Bolt

    6 pax heeded the call for HCs the night before and still showed up in the chilly gloom so YHC decided on a full body workout using the outdoor gym. Warmorama of the usual with the now infamous official warm up song.
    Made our way to the gym, changing modes of transport at either third or each light pole: mosey, backward mosey, skip, high knees, karaoke each side, side shuffle each side, open/close gate, lunge walk.
    The Thang: YHC decided on an iteration of a previous workout: count the number of reps performed at each station during round one, add three to that total and count backward for round two’s goal. This tests the theory that the mind gives out before the body does. Muscle fatigue would typically result in less reps each round if the body actually exerted maximum effort yet each pax was able perform more reps in round two for at least one exercise. Moral: picking the goal and counting it down is more impactful than counting up until time expires.

    AMRAP 1 minute work, 15 seconds to switch stations x 2 rounds
    Pull ups
    Decline big boys
    Incline press
    Rows
    Dips
    R/L leg step ups
    Leg raises

  • Have you met my buddy Peter McGroinermerkinplankerjack the mountain climber? – from Russo

    Low 50s this morning at the Pad, where I missed the memo it was “Support the Sad Sack Saints with Shirts” day, as both Pelican and Hammer proudly displayed the fleur de lis on their torsos in a show of solidarity for Dennis Allen. Here’s to win number 21 (versus 40+ losses) as a head coach this week. Pardon me while YHC looks for a job where he will have multi-million dollar salary and only succeed a third of the time (that isn’t a baseball player or politician).

    Warmup (All 1x)
    -Sealjacks
    -hillbillies
    -High knees
    -Toe touches
    -Grass grabbers
    -Torso twists
    -Self love

    Thang

    Mosey to the tunnel and back, where every 45 seconds (or so, rounded) it was one:
    -Peter Parker
    -mountain climber
    -plank Jack
    -Merkin
    -wide merkin
    -diamond merkin
    -groiner

    Once we reached the bridge, we traversed back and forth, still with the same 20 count exercise every 45 seconds (slowed to every trip through the tunnel), this time with 5 jump squats on one side of the bridge, and 5 crunchy frogs on the other.

    Mary
    Conversation got away from us, so it was only IC crunches and American hammers

    COT
    NOR, announcements, and prayer closed us out. Tomorrow Zoolander is up to Q, Grundy has a nightmare on the 17th, before that Bushwhacker has a movie night on the 14th, and before THAT if anyone is interested, our church (St. Timothy on the Northshore) is having their annual Christmas concert (with orchestra) this Sunday, 12/10, with two performances: 3PM and 7PM. Both are free and are a fantastic way to spend an evening. Call it a date night if your M enjoys the holiday season and/or music.

    Thank you to those joining, those reading, and those in general.

    SYITG

  • Leg Day – from Pool Boy

    With a quick disclaimer, we jogged to the back of the parking lot by the 2 playgrounds. With the upper body workout that Hokie put us through Monday and still sore, we focused on our man legs.

    Warmups consisted of:
    SSH
    Imperial Walkers
    Arm circles
    Grass grabbers
    Abe Vigoda’s
    Peter Parkers
    Parker Peters

    Mosey to the Pavillion
    5 Burpee Jumpups – Vagabond said this was a first!!
    19 right leg and left leg step ups. Christmas is 19 days away so why not
    Dips
    Decline Presses
    Sit against a pole with each PAX counting to 10. Some PAX are better than others with this.

    Mosey to playground
    With Partner running the steps to the top of the pressbox
    50 monkey humpers
    100 burpees
    150 jump squats
    200 lunges
    250 crunches
    Finish with some Mary

    COT. Wedding Planner finished with a prayer lifting up the men of F3.

  • Venti – 23341 – from Sea Man

    A slightly chilly morning kept many away from the park and the levy! But the intrepid Venti carried on with a krewe of 6 including 1 FNG. The pack moved briskly at 10 min pace to Starbucks where we had to wait for the Drip to finish. Could have used some of Couch’s Penicillin. Usualy saunter back to the flag. River, Srapes younger brother and first EH dubbed him Huck!

  • Afternoon Delight – 12-6-2023 – from Almonaster

    Snow!

    PAX:

    – SOGO
    – Shamu
    – Almonaster

    Warmup:

    Mosey to the our spot around 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:

    We ran halfway around the track passing a light up football to each other. Every dropped ball to the bridge was 10 Merkins, after the bridge was 10 squats. It being dark, we had many dropped passes.

    We continued to find Loyola celebrating Christmas! We participated in the event with merkins in the Horseshoe, Burpee’s in the snow, and a good old fashioned snow ball fight!

    We moseyed back to the flag to finish with some Mary.

    Mary:

    LBC’s – 50 IC
    Vladimir Douillie’s – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • 12/3 International Cheetah day – from Smooth Operator

    12/3 work out
    Today is international Cheetah day

    Lil cuz
    Goose
    Hand Granade
    Wet tap
    Cardinal
    Pope
    Safety valve
    Yankee jeaux

    YHC Arrived running later than normal from a night shift with only 15 minutes of prep time due to a busy night at work. Prep time equaled 5 minutes of googling a theme for today, 5 minutes exicon searching for any work out that had to do with animals, 5 minutes of thinking about old beatdown exercises. After this I roughly wrote down some stuff between busting pipe flanges loose and steaming out equipment.
    Warmarama

    We did normal warm up exercises.

    After warmarama, we partnered up and chose a ball (baseball, tennis ball, football) then headed to the financial planner parking lot.
    Thang 1
    Wheel of Animal Walk

    This one was taken off from of exicon and was the only thing that had any kind of connection to international cheetah day.the only thing YHC did was substitute Crab walks for lunge walks. It went like this
    Frog Hop across, do 10 Merkins. Bear Crawl across, do 10 Merkins. Duck Walk across, do 10 Merkins. Lunge walk across, do 10 Merkins

    Thang 2
    Relay race

    After that we played the relay race game chiding between a baseball, football, and tennis ball. The rules are you can only advance the ball by throwing it to your partner. The race took place around rich man’s loop and back to financial office parking lot. The penalty for a dropped pass was 5 burpees. After game wet tap and hand grenade the winners of the race did 20 star jumps while the rest of us losers did 30 monkey humpers.

    Thang 3
    Bear crawl suicides

    Upon completion of that we went to financial parking lot and did bear crawl suicides to each yellow line in parking lot. The kicker is partner 2 will doing a-rods while partner 1 is bear crawling to the next line and back.

    Thang 4

    After this YHC made a game time decision and we headed to the hwy 308 side walk to do a game called You Honk We Burpee as per Lil Cuz. Basically the game is every time a car passes do a burpee. Due to slow than normal traffic, YHC decided with the last 6 minutes we would do 6 minutes of Mary. The order went like this. Goose called out Dr. W, Yankee called out dolphin hops in honor of Dr. Dox. Lil Cuz called out penguins. Wet Tap called out tempo leg raises. Around this time Lil Cuz had voiced a great idea which involved temp squats. YHC stopped Mary 2 minutes short and we did tempo squats on Wet Tap’s count until 0600.

    After the 2 minutes of tempo squats we did Cot where Safety Valve passed the animal shirt to Hand Grenade (our local down ranger who kicked butt today) and prayed out. Special intention for Lil Cuz’s M and new 2.0. Thanks for dealing with my 15 minutes of planning.
    SYITG
    Smooth Operator

  • Gessers Stretch It Out – from Mobydick

    A chilly morning at the Gipper. 4 geezers showed up to make an average age of 64.5 years. YHD being senior senior Qd. Since there seemed to be a few back issues in the crowd I elected to guide us in a vast variety of streches and core. To keep the youngest amongst us happy a couple of long block circuit mosseys thrown in. All seemed to benifit from the departure from the usual sweaty beat down.
    Closure with COT and a prayer of gratitude for the strength we have been given.

  • Squats and Ladders – from Pass Interference

    After an abbreviated warmup, YHC chose three stations for a roundrobin of several exercises increasing by 3 @ each station each round. Merkins, squats, lunges, more merkins, and big boys.

    Then taking a cue from Hogs, we did a slow mosy around the Christmas lights and stopped for squats at Santa’s sleigh, and some other miscellaney until time was called.

  • Journey to Bethlehem (Remix) – from Enron

    While pondering what to put together for today’s beatdown, YHC went through the rolodex of previous Qs and decided to pull one out from this time last year and add a few tweaks to it. Since the PAX has grown significantly in the last year, the belief was there would not be too many people that attended last year and this year. Fortunately, according to records, this assumption was correct and only Goose and Paradox had to run through this one twice.
    After arriving to the Stage to an awaiting Paradox, 6 more pax trickled in. Some chatter ensued around Run Cajun Run’s arrival early next year and the potential modifications to the platform. It looks like there may be some exciting changes in the works. Looking forward to seeing what that may be.
    Warmarama:
    SSH, Windmills, AC, Cherry Pickers, MNCs, Willie Mays Hayes, IW, high Knees, butt kicks, bumper mosey to pick up coupons.
    The Thang: Journey to Bethlehem (Remix)
    We tend to read in the Bible the journey to Bethlehem every year but how often is it discussed just how dangerous and difficult that journey had to be. The trip was approximately 90 miles between Nazareth and Bethlehem that would have taken place most likely over 10 days. A pregnant Mary, and husband Joseph traveled this distance, outside, while moving through the Jordan river, through the hills of Jerusalem, and battling animals, potential sickness, and weather the entire time. This is how the following was developed.
    We picked up coupons and moseyed to the beginning of rich man’s loop, where 15ish light poles are spaced about 40 yards apart.
    YHC instructed the PAX that there would be 3 alternating methods of carrying the coupon between the poles as follows:
    Mary- carry at stomach height, as if pregnant
    Joseph- On the shoulder, as if carrying wineskins filled with water
    Donkey – Rifle carry as if you were the donkey and carrying Mary

    Each light post would have a “hazard” of which Mary and Joseph could have encountered that included an exercise. Most exercises were performed OYO except for a couple. The following were performed at each light pole with the alternating carry methods (Mary, Joseph, Donkey) in between.

    Light Pole “obstacles/hazards”:
    Climb the hills outside Jerusalem – 30 Mountain climbers
    Walk through the Jordan River – Lunge walk with coupon to the next pole
    Tame your donkey – 10 Jack ass Webbs- This ended up being only a donkey kick
    Be strong enough to fight off animals #1 – 40 Coupon Curls (this triggered all of Paradox’s bear knowledge to be revealed)
    Sleep on your back on the ground – 25 coupon presses
    Lift Mary on the donkey – 20 Goblet Squats
    Carry the water overhead – 15 OHP
    Outrun the animals – Sprint with coupon
    Move through the jungle/heavily forested Jordan Valley – 15 Jungle Boy Squats
    Wear your big boy pants – 20 Big Boys
    Battle Sickness – 5 Burpees
    Hold the weight of the world on your shoulders – 10 Squats with Coupon on Shoulder
    Turned away at the Inn – Bear crawl halfway to light poll and crab walk back
    Have baby Jesus! – 50 LBCs

    Thang 2: the Abvent Calendar

    YHC put a bag full of 25 Ab exercises in a bag and we went around the circle pulling one and performing that exercise.
    Thanks again to Goose for the amusing “camping” story during our 2 minute 6” hold to distract us. This story needs to be revisited. We ended up making it around the circle of 8 PAX one time before calling time.

    The following were the days of the Abvent Calendar:
    50 LBCs
    25 BBSU
    20 WW1 Sit Ups
    1 Minute 6” hold
    2 Minute 6” Hold
    50 Penguins
    25 Dolphin Hops
    Alphabet
    20 Dr. W’s
    25 Freddie Mercs
    20 Nolan Ryans
    20 V-Ups
    25 Heals to Heaven
    20 Hello Dolly’s
    20 Gas Pumps
    15 Leg Raises
    1 – 10 count
    10 6” scissor kicks
    10 Superman’s
    10 Scuba Steve’s
    25 LBCs
    10 BBSU
    1 – 10 count
    10 crunchy frogs
    10 Gas Pumps

    COT and Goose prayed us out. As always, enjoyed being in the gloom with these guys.

    Till next time,
    Enron