F3 New Orleans

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  • The Assumption of Mary – from Charmin

    For those who didn’t know, today is the Assumption of the Blessed Virgin Mary.

    That being said, there were three Ruckers and 1 Runner. YHC is Assuming that everyone is saving their energy for tomorrow’s Q v Q beatdown!

  • Slam Ball Space Invaders – from Squints

    Mosey on over to the Mardi Gras Fountain.
    Warmups:
    • SSH x 20
    • Grass Grabbers x 10
    • Abe Vigodas x 10
    • High Knees Across the Lot
    • Arm Circles Forward x 10
    • Arm Circles Reverse x 10
    • Seal Claps x 10
    • Overhead Claps x 10
    • Side Steps Across the Lot
    • Mountain Climbers x 10
    • Shoulder Taps x 10

    Thang #1: A Game of Space Invaders with the Slam Ball
    In front of the Mardi Gras Fountain, the invaders lined up in formation, ready to battle the space debris with their trusty 50lbs slam balls. The game kicked off with a stellar challenge—2 reps per maneuver for Round 1:
    • 2 WW3 Situps (rest of the PAX doing big boy situps)
    • 2 Overhead Slam Ball Squats (rest of the PAX doing squats)
    • 2 Slam Ball Burpees (rest of the PAX doing burpees)
    • 2 Slam Ball American Hammers (rest of the PAX doing American Hammers)
    • 2 Slam Ball Lunges (rest of the PAX doing lunges)
    As the clock ticked down, Round 2 initiated, intensifying with a rep count of 4 for the same exercises.
    Since no one was eliminated from the game this week, we’ll continue the challenge next time with Round 5, ramping up to a rep count of 10.

    Thang #2: Slam Ball Tosses Around the Fountain
    In this exercise, the timer was set for one PAX member to toss the slam ball around the fountain for ¼ of the distance and sprint the remaining ¾.
    The exercises for the rest of the PAX included:
    • Incline Merkins
    • Resting Chair with Shoulder Press
    • Y’s
    • Rotator Cuff Side Planks

    Mosey back to the flag for the COT. Thank you to all for coming out this morning in the gloom!

  • Is That A Wienkie In Your Pocket, Or Are You Just Happy To See Me? – from Steve

    About once every three to four years, YHC finally tires of the endless Four Corners and the Doras and the 11’s, and attempts something more creative. (See Music Trivia Beatdown circa 2020 for last said attempt.) Today’s experiment? A game of Family Feud (minus the… families?) This experiment was made all the more exciting with a downrange visitor from Birmingham – VTach. And with Jose 10k in the audience to heckle and jeer at my simple math skills, what could go wrong?

    Now I’m no Steve Harvey (though I do think I could give Louie Anderson a run for his money), so I did my best to keep it simple (cue Jose, “Hey, I gotta leave in 15 minutes, can we not make this a Bushwacker length explanation?):

    – Each round (question) is associated with an exercise (noted alongside the question).
    – Guess an answer on the board? We halve the points and do that many of said exercise.
    – For every wrong answer, the Pax has to do 5 burpees.
    – After three strikes, the round ends and we DOUBLE the points of each unguessed answer, then do that many reps of said exercise.

    1. Name something snowmen might have nightmares about. (Freak Nasties)
    Sun/Beach Weather (62)
Fire/Flame Throwers (14)
Blow Dryers (3)
Rain (3)
Snowplow/Shovel (3)
Drought (2)
Snowballs (2)
Peeing Dogs/Pee (2)

    2. Name something that gets passed around. (Big Boys)
    A joint (34)
A cold (23)
A collection plate (12)
A rumor (9) 
A baby (6)

    3. Name something that might ripple. (SMK’s)
    Water/Stream (63)
Body/Muscles (30)
Potato Chips (4)
Pants (3)

    4. Name something that can be inflated or deflated. (Donkey Kickoffs)
    Balloon (44)
Tire (25)
Beach ball (10)
Ego (7)
Raft (5) 

    5. Name something that might be full of holes. (Bulgarians)
    Swiss Cheese (40)
Clothes/Socks (16)
Alibi/Story (14)
Net/Fishing Net (9)
Colander/Strainer (8)
Golf Course (2)
Screen (2)
Road/Street (2)

    6. Name something that a doctor might pull out of a person. (Hand Release Merkins)
    A gerbil (32)
A baby (23)
A tumor (15)
A tooth (9)
A bullet (7)

    The whole enterprise was worth it for the expression on Shooter’s face when he learned that gerbil was the top answer to this final question (“What is wrong with this world when gerbil is the top answer and stitches aren’t even on there?”). How he went his entire life without hearing the Richard Gere story remains a mystery.

    COT and Russo prayed us out. Welcome VTach! Great having you in town and hope we get to see more of you. I’m sure one of us will make it up to a Birmingham AO at some point. And thank you gents for the patience on this one, YHC will definitely give it a go one Saturday where we can properly split up into “families.”

  • The Early Bird – from War Eagle

    Charmin made me write this.

    The idea was simple—early workout conducive for those who have early carpool for their 2.0s.

    We came to La Salle, warmed up, lift some coupons, ran some, and prayed around a flag at the end.

    Grateful for the PAX that encouraged this madness. Come join us next Tuesday.

  • My BUDDY and me!! – from Shooter

    Arrived to the Gipper with 3 Buddies (coupons) and noticed the PAX closer to the road and not in the normal AO. To no surprise, Jose 10k was already soaking wet with music playing and a white board brought from the previous A1c beat down from the week before. Now keep in mind school is back in session and the Gipper during school is usually off limits to the 10k, but I guess with the Spartan quickly approaching he has now decided to post a beatdown before the 0600 beatdown to get er done.. Much respect 10k for your persistence.
    I must also tip the hat to downrange VTach from Birmingham for not only posting at Granny’s but also posting the Gipper. YHC tried to EH for the Scramble, however the southshore will have the privilege of his presence somewhere in the Gloom on Thursday..
    Appreciate the share about the No Cheat Merkin VTach and it will soon become a standard amongst YHCs future Qs..

    Warmup
    15IC and 10IC Seal jacks, cherry pickers, Toe Touches, SSH, Butt kicks and Torso twists.

    Thang
    With only 3 buddies the PAX went to the yard to grab 4 more buddies to carry throughout Covington. We stopped along the way in the Front of the justice center, on top the parking garage and on the backside of the justice center then returning to the AO for the finale.

    Front of justice center
    5 (8)count block builders
    10 squat thrusters
    15 shoulder presses
    20 chest presses
    25 kettle swings
    Mosey to stairs bunny up up and mosey back.

    Top of Garage
    R/R exception Kettles replaced with Curls.
    Carioca down flip flopping halfway then returned with a sprint.

    Back of justice center
    Just like front.
    Bunny hop steps return to benches for jump squat benches 10 OYO.

    AO
    R/R from the garage
    Finished buddy Big boys 10 OYO, 20 2/1 windshields over the buddy and closed 20IC fludder kicks with heels right above the Buddy.

    Appreciate all the regulars in Einstien (birthday week by the way 🎉), BBQ, Barely Legal, Fletch and MobyDick.. (Turbo dog) Sonny was around but stayed close to the truck..

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Resist the PSL – from Sea Man

    PSL’s are coming and only a gun show will stop them!

    Mosey around the lot to pickup late arrivals Tube Steak and Willie (of course) and to the field in front of the zoo for standard warm up and Tantric Arm Circles.

    On to the statue for the Dora
    100 Shoulder Taps 2:1
    200 Dips
    300 Inclined Mercs

    Followed it up with Lunge back pedal around the loop while partner did LBCs, LBT to the Right, LBT to the left.

    Back to the field for Jack Web’s. After much whining about 10 we finished our 10 tantric Arm Circles and on to the flag.

  • Venti 24221 – from Sea Man

    It was hot we ran the levy to Starbucks but they were closed do to boil water advisory. PJs was open and serving with bottled water. Back to the COT

  • Viscous Circle – from Architect

    Disclaimer, Warm Ups

    7 Minutes in Heaven (7 Burpees, 14 Spider-Merkins, 21 Leg Raises, 28 Lunges).

    Viscous Circle – Pax traveled in pairs around baseball diamond by mode dictated by Q. Lead pair breaks off, heads to pitchers mound and performs 5 reps of prescribed movement. Pair then returns to group and signals for next pair to travel to pitchers mound for their 5 reps. Repeat until all pairs have completed said reps twice….repeat whole set 3 times.

    Round 1 – travel via lunge, 5 burpees on the mound
    Round 2 – travel via Bear Crawl/crab walk, 5 merkins on the mound
    Round 3 – travel via backwards job, 5 jump squats on the mound

    Wrap up it up with big boys, sprints, and wife pleasers.

    Gratitude and COT….thanks Fellas.

  • ChatGPT build me a beatdown… – from Hogs Breath

    Listening to one of the F3 podcasts a few weeks back, gave YHC the idea to use AI to create this morning’s beatdown. So I got onto ChatGPT and entered in exactly what I wanted; I said we’d be utilizing Heritage Park [007] for 45 minutes, dropped in the Exicon and got a quick response for this beatdown. There was a few tweakings but overall, it was a good workout.

    The warm-up;
    50 side hop straddle
    15 windmill
    Arm circles
    10 squat to overhead

    The Thang;

    1. Coupon Squats – 20 reps
    2. Merkins- 20 reps
    3. Overhead coupon Presses – 20 reps
    4. Bent over Rows – 20 reps
    5. Mosey around the circle loop

    Lather, rinse, and repeat for 3 rounds. Then a second circuit of;

    1. Curls for the Girls – 20 reps
    2. Freak Nasty – 20 reps
    3. Coupon Chest Press – 20 reps
    4. Run the circle loop

    We were able to get in two rounds before we had to call this because of time.

    Great beatdown to begin the week! I don’t know if I’ll be using AI in the future to create any beatdowns, but it was a fun experiment.

  • Who’s your Partner – from Charmin

    Who’s your partner

    Warm-o-rama:

    Slow-vagodas x 10
    Grass Grabbers x 10
    Low Slow Squats x 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Seal Claps x 10
    Chinooks x 15
    and the fan favorite: MNC’s x 10

    The Thang:

    Pax were instructed to find a partner.

    Heading towards the playground, there must always be one person running forward and one person KnOTing. Up to the pax to figure it out.

    Along the way, the PAX were required to take a detour since the Jefferson Parish Park Department decided to start doing some construction work last week and didn’t clean up their mess.

    As a recovery, YHC exhorted to the PAX the importance of circling back for your partner, even if they seem to be going backwards.

    When we get to the playground making sure to instruct pax on hanging leg raises instead of pull ups, set up as usual expect for two people. Doing wheel barrels where one person shoulder shrugs the other’s legs. Timer is 20 shrugs.

    Two rounds of that, and we Get back to warmup pad traveling same way but completing the loop, and thus avoiding the construction.

    Stopping at JPAX to face away from the police station for 10 IC Monkey Humpers.

    Mary:

    Partner leg swings
    Penguins
    Bolt-Lead Protractors
    Appreciators

    COT

    Focused on us being there for our partner, being considerate and gracious when we think they are going backwards, and to be thankful when they circle back for us.

    P.S. YHC wants to thank all the LaSalle regulars (non-F3) for pointing out that YHC left his phone at the playground and for leaving it there.