F3 New Orleans

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  • How about some sprints? – from Shooter

    YHC arrived early at 0500 believing there would be some Spartans out but I guess with Zoolander’s July ISI closed a break was in order.. Russo arrived and we had some pre chatter and stretching by Mr. McGruff and the exercise equipment.. It wasn’t long after that Speedy turned the corner and then Hammer as well.. The PAX was small considering the last few weeks, however we jumped into some warmups and stretches.. Russo journeyed out with his Ruck and was asked to pause at Messina/Monroe. He graciously obliged and the remaining 3 PAX ran down East Causeway approach to Monroe and then proceeded to meet him at the same location.. We completed 10 rounds of varying sprints and then proceeded to Mosey back to the AO..
    Appreciate Speedy taking us out in prayer and for you gentlemen posting.

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • That Ain’t The Way To Have Fun, No – from Steve

    With Jose away, the Pax will play – we took a break from the Purple Rain and dove into some Purple Haze on this hot and humid gloom, sweating it out to some 70’s classics (Yes, YHC had to adjust the playlist decade for the Covington crew, which skews slightly older – one day Pickaxe will hopefully be doing the same for me cuz I ain’t working out to no Drake!)

    Partnered up at the back of the Justice Center for some 100’s (not the Bushwacker kind): 100 cumulative reps of the following exercises (P1), with P2 running up the courthouse steps and doing 1 Bobby Hurley (temporarily renamed Caitlin Clarks by BBQ) before returning to pick up where P1 left off.

    Squats
    Merkins
    Lunges (2:1)
    Boxcutters
    Freak Nasties
    Alternating Step Ups
    Apollo Ohnos (2:1)
    T-Merkins
    Monkey Humpers
    Flutter Kicks
    Plank Jacks
    Rosalitas
    Crunchy Frogs
    Burpees

    Yes, I purposefully buried the burpees with the hopes that we wouldn’t get to them, which worked. Unfortunately, we did get to the T-Merkins, which gave some of the Pax PTSD from Pik’s H8! this past Saturday.

    Wrapped it up on the Monkey Humper round – knocked out 40 together before heading back to the flag. BBQ noted that starting with Randy Newman’s Mama Told Me Not to Come was just as appropriate as wrapping things up with The Allman Brothers’ Whipping Post. Touché.

    Speaking of BBQ, we checked his hat-o-meter sweat lines at the end of the workout (as has been tradition the last few times I’ve posted) and he surmised this beatdown was one of the top three most sweat-inducing. And while I’d love to take credit for such an achievement, I think if he just laid on the concrete in front of the courthouse he’d probably have sweat just as much.

    Moby also then provided a profanity-laced PSA about heat stroke, which is indeed a good reminder for all of us: Don’t be a %#@*$ idiot and mess around with that shit, get yourself some %#@*$ water. Yes sir! (Respect, respect, respect.)

    Oh, and it’s unanimous – go watch Your Honor!

    COT and Fletch prayed us out with much needed prayers for world peace. Always a pleasure and an honor to be out there with you guys!

  • Can You Follow Instructions? – from Steve

    With Chewy calling in for a replacement Q the night before and Russo’s Altima nowhere in sight, YHC was pretty confident it’d be a solo beatdown.

    But that’s why you never bet against Russo, who pulled in shortly thereafter, barefoot but with shoes in hand, ready to rock. (The shoe-less drive, FYI, is not an uncommon thing – both Hammer and Bush have done this a few times as well.)

    YHC was happy to be the Q because I wanted something mellow today. So kept things simple, with a mosey to the lake, stopping at each intersection to add an exercise and ladder up:

    5 jump squats
    10 lunges
    15 merkins
    20 gas pumps
    25 shoulder taps
    30 flutters IC

    Along the way, we discussed the Olympics, drag queens, homeschooling, and the instructions test. Anyone remember that? Teacher gives you a list of instructions to follow, and basically the last one negates 90% of them, so then you look like an idiot if you did all 18 things on the list? Well, Russo and I both admitted to being that guy (but hey, that would be no surprise to my wife).

    At the lake, we worked in some Bulgarians and freak nasties (as is customary), and followed that up with another lake tradition, 5x calf raises up each step.

    Hit the road back to Granny’s with 10 merkins at each stop to get our merkin total up to 100, and closed it out with a little Mary.

    COT and Russo prayed us out. As always, thanks for the post and the camaraderie – appreciate you brother!

  • Alphabet soup – from Wet Tap

    Alphabet Soup
    While pondering the details of my upcoming Q, my 2.0, Redfish, expo marker in hand, began to compile a list of exicon moves.

    Although there was some input from YHC, this was an impromptu coup. Being a gracious fatherly figure, I explained and exposed the known weaknesses of my fellow PAX.

    The beatdown was explained after a very vanilla warmup. SSH, buttkicks, windmills, CherryPickers first/ arm circles after. I know- crazy!

    The whiteboard was dressed with the full alphabet A-Z. Each letter represents an exercise. 26 reps/exercise. 5 of the exercises utilized a coupon. There is only one coupon. The PAX can start on whichever letter they chose, but most follow alphabetical order thereafter. If your next exercise utilized a coupon, and it was being handled by a musky man; you had to take a lap (200yds) hoping it would be free when you returned, if not- another lap. The goal would be to complete the alphabet with all 26 reps.

    The list:

    American Hammers
    Burpees
    Curls
    Derkins
    Elbow Plank Jacks
    Fairy Jacks
    Grave Diggers
    Hillbillies (2:1 )
    Imperial Walkers (2:1)
    Karate Kicks (2:1)
    LBC’s
    Manmakers
    Nolan Ryans (26 each side)
    OUtLAWS
    Pickle Pounder
    Q’drenaline squats
    Russian Dips (2:1)
    Side Stratle hops
    Thrusters
    Nutcrackers (2: 1)
    V-uPs
    Winshield wipers.
    X-Factors (2:1)
    Yankee Jeaux’s®
    Zebra Butt-Kicks (2:1)

    Many lessons were learned.
    A goose will Become broody when a coupon is near.
    2. A gosling has a motor like a nascar engine.
    3. A cuz will pity those less fortunate, until he is presented with a coupon.
    4. A smooth tempo is hard to stop.
    5. The valve train is well oiled and seldom overheats
    6. 26 manmakers will make you rethink your sons intentions.
    7. How do you submit “ Yankee Jeaux” as an official exicon. ( coupon deadlift while grimacing and offering free dad jokes to those passing by)

    All in all, the morning Flew by- most were gassed and All were sweaty.

    COT and prayers by Lil cuz.

  • Synchronizing Our Cycles – from Steve

    6 men ran
    5 miles, drinking
    4 coffees afterwards, discussing
    3 things,
    2 of which were the Olympics and womens’ cycles, and
    1 of which was the unnecessary trip to Acquistapace’s that has been saving marriages in Covington for decades.

  • Block of Ages – from Akbar

    Good to see the Whacker return to the Marsh this gloom. 5 men suffered the humidity with a block beatdown, and we all got better for it.

    Warm Up: SSH, Imperial Walkers, Arm Circles, Self Love, Shooters Self Love, Toe Touches, Grass Grabbers, Windmills, run to the stop sign and back.

    Thang:

    Chest Press, Goblet Squat, Curls, Shoulder Press x15 OYO, descending by 1 each round. After each round, mosey to the playground for pull ups and 10 second dead hang. Run to the stop sign and back.

    Rinse and repeat until time.

    Whacker waxed us all, and Dark Wing prayed us out.

    Announcements:
    Spartan October, multiple races through November.

    Thanks for the post! SYITG – Akbar

  • Skip the Rocks -Train for the Rim – from Mahatma

    It’s 10:30PM – where to head in the AM, there is always a fear that I may have signed up and forgot so check the sheet…..Rock City: empty, no hesitation, signed up and set the alarm! YHC drifted off to sleep thinking about what kind of beatdown to dream about.

    With anticipation YHC woke ahead the alarm, grabbed the boombox and headed out. Pulling up Mr Rogers and Rudy were already in the bullpen chatting up the morning as to Rudy’s training for the WildWest mosey. While walking up SamBro was walking up with FNG Steve. Than Wedding Planer, Handgranada and Mayham showed up with smiles on their face….it must have been the sight of the Boombox!

    Quick disclaimer for the FNG – Handgranada said something in Mississippian slang about how inspired he was! Off to warm. Just simple boring stuff but we got through it.

    Then YHC instructed pax to meet at the entrance to the bleachers – with highly motivating tunes cranked up the Rim training begins 2 rounds through the bleacher gauntlet 3 sec interval between pax 5 burpees at the end; rinse and repeat – slower pax gave way to speeders in the 2nd round.

    NOW the warm up is over. Head to the track for an Indian run 1 lap passing the BB from front to back with the last pax carrying it to the front Mayham did his best impression of John Qusack from the “Say Anything” movie running with BB overhead! Once complete we made our way around locked gates determined to get to the pull-up bars. Now 3 rounds of 3 PUs and 5 dead hang leg lifts then all pax were recovering in plank on the retaining wall for some push ups.

    Now on to the gym for a lil bearcrawl stair climbing push ups.

    Then RC’s version of “Good Morning” 3 rounds overhead press, claps followed by 5 donkey kicks and 1 handstand press.

    Then one 2 team bearcrawl / lung around the gym.

    With 8 minutes left another Indian Run back to the bleachers for 1 last sprint through the gauntlet finishing with 5 burpees.

    Time was up so we begrudgingly headed back to the flag where upon our 5 core principles were stated for our then FNG, now known as “Barney Fife”.

    Closed out with a prayer of gratitude and a reminder that each day is a morning glory of Mercy and new opportunity in life. It’s always an honor to lead. God Bless!

  • The Return of Cheese Steak – from Squints

    SSH x 20
    Slow Abe Vigodas x 10
    High Knees Across the Lot
    Imperial Walkers x 10
    Hillbillies x 10
    Side Steps Across the Lot
    Arm Circle Forwards x 10
    Arm Circle Backwards x 10
    Seal Claps x 10
    Butt Kicks Across the Lot
    Peter Parkers x 10
    Shoulder Taps x 10
    Monkey Humpers x 10
    Bear Crawl Across the Lot
    Mosey Around the Statue

    Tabata Thang #1
    1. World War 3 Sit Up
    2. Skull Crushers
    3. Handstand Around the World
    4. Curls

    Tabata Thang #2
    1. Burpee with Coupon
    2. Wife Pleaser with Coupon
    3. Single Arm Kettle Bell Swing
    4. Reverse Snow Angel

    Tabata Thang #3
    1. Dips
    2. Cinder Block Step Ups
    3. Incline Merkin Rotating Hands on Coupon
    4. Gas Pumpers

    Round of Mary
    1. V Sit Up
    2. Penguins
    3. (Insert Saban Exercise)
    4. Wife Pleaser
    5. American Hammers

    COT: Count-A-Rama, Name-A-Rama, Announcements, Intentions, Sweaty Ball of Man

    Have a Great Week, HIMs!

  • Citius – Altius – Fortius at Mothership – from Triple Shift

    Growing up, the Summer Olympics were a huge deal on television, especially before cable, the internet, and streaming services. The world was watching because there wasn’t that much to watch. To see world class athletes gather to perform on a global stage every four years is a sight to see. Most of them were ‘amateur – unpaid’ professionals looking to secure some financial security with a sports apparel company or another type of sponsorship while they consistently trained in anonymity. What I love the most are the underdogs who were never supposed to win, let alone on the greatest sports stage ever. Check out the most improbable wins at the Summer Olympics.

    https://www.ranker.com/list/underdog-olympics-stories/jordan-love
    https://bleacherreport.com/articles/1171485-the-10-greatest-upsets-in-summer-olympic-history

    With the 2024 Summer Olympics opening night on Friday, I was inspired to provide a workout that would give tribute to the Olympic motto of Citius -Altius -Fortius or faster higher, stronger.

    WARMARAMA
    Mosey to the Peristyle to start the warmup in a mostly low slow cadence. 10 low slow squats, 10 low slow merkins, 10 arm circles (forward and backward), 10 x IC slow peter parkers, 10 x IC slow shoulder taps, 10 x IC slow parker peters, 10 x slow Floyd Mayweathers, 10 IC x Lunge around the clock, 15 IC x Imperial Walkers, and finished up with 31 x IC SSH.
    Now that we are sufficiently warmed up, we mosey to pickup the rocks from behind the fountain and head to the front of the great lawn.

    THE THANG
    Perform 30 squats with rock, 25 LBC with rock, 20 no cheat merkins, 15 lunge walk with rock (2 is 1), and 10 blockees (burpee with rock over head press) then run a lap around the great lawn with is 400 yards for 2 rounds and pickup the six (thanks Catfish and Heisenberg).
    Bring the rocks back and head to the Peristyle for column sit with 20 IC air presses. Onto our six and perform 20 IC x flutter kicks and then cool down with some stretching.

    COT
    Welcome FNG Matchbox by way of Squints! Prayers for the F3NOLA crew heading to the Wild West Relay this week and for those who are needing purpose. Lord, help us to be the difference makers in our homes and our communities. Thank you for the honor of leading!

  • Mark it, Dude. – from Honeysuckle

    Seven HIMs who were wise and would never compromise arrived to the Peltch for what was clearly going to involve the track. The only real concern for Daryl Strawberry’s or Popeye’s shoes were the warmarama and COT, so everyone carefully chose a spot and we began.

    Warmarama: SSH, Imperial Walkers, Lafayette Nightclubs, Arm Circles (F/R), Cherry Pickers, Self Love, maybe some other things

    Thang 1:

    Mosey to the track. Since the front gate was open, we entered that way and felt like we weren’t sneaking in. As the speaker wasn’t working for YHC this morning, the PAX did not have the pleasure of hearing the Greta Van Fleet (schism-worthy) playlist that was to be the background motivational music. So the first thang was done in silence, other than the heavy breathing.

    Starting at the goal line, bear crawl to the 5 yd line, run back. Do the same thing for the 10 yd line through 50 yd line. At the 5, 10, 15, … yd line turnarounds, do that number of tempo squats. At the 10, 20, 30, … yd line turnarounds, do that number of merkins. This was done to the 50 yard line. This was a challenging task and YHC thought a few times about being merciful, but ultimately no modifications were made and the PAX completed this eventually.

    Thang 2:

    Now on to something a little more fun. The overall idea for the next two thangs were to make the PAX run, but have tasks to complete to take their minds off it. Everyone received a slip of paper with five colored circles. Each PAX’s circles were in different order. Around the track were seven orange cones, five of which were covering markers. PAX had to run around the track, and checking cones to find the markers. Their circles had to be colored in the order that they appeared on the paper. If the marker was the correct color, PAX would fill in the circle. If the marker was not the correct color (or there was no marker), PAX had to do 5 burpees. Also, after you flip a cone, you had to reverse direction.

    As difficult as these instructions were to understand, they were also difficult to carry out. The 5 burpees seemed cruel so YHC did change this to 1 burpee. Eventually, Coyote and Daryl Strawberry finished, and YHC ended the game right before Goose and Pope finished. Depending on how good or bad you were at this game, you ran quite a bit.

    Thang 3:

    Since the markers were already distributed around the track, the PAX paired up and each went to a different location on the track. At the start time, the pairs would play Paper/Scissors/Rock. The loser had to do Big Boy Situps in place. The winner would use a marker to make a mark on their paper (like a passport stamp) and run to the next location. The person doing BBS would keep going until someone showed up to play them. If the BBS person completed 30 before someone showed up to play them, they could get their mark and leave. YHC does not remember the result, but it was quite a while before YHC was able to leave the initial station. That’s a lot of situps.

    Thang 4:

    Quick try again for some Greta Van Fleet (Black Smoke Rising), now using a different speaker, so we circled up and did SSH during the song and mountain climbers during the refrain. But YHC had trouble identifying the refrain. Then mosey back to the flags for COT.

    Announcements, prayer intentions, Goose prayed us out. No clothing to exchange today.

    Thanks everyone for showing up and grinding through today! It continues to be a blessing to be a part of this group!

    I heard it through the Honeysuckle vine: What’s the deal with that Olympics opening ceremony? Can we just watch sports?

    SYITG,
    Honeysuckle