F3 New Orleans

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  • The Joy of Pain – from Kenna Brah

    Armed with a repartee of HIM building movements, THC lead the PX is following:

    Mosey to the JPAS
    Arm Circle Circuit 15x each set
    Imperial Walkers x15
    8 ct Side Lung Right, Air Squat, Side lunge Left, Air Squat combo meal

    Moed to the RAMP:
    #1
    Lizard (More like Gecko) Crawls halfway up ramp
    Crab Crwal Down 3x is about all we could do

    #2
    Reverse Lunge to the top
    Slow Karaoke Down, switch lead leg halfway down
    1x

    #3
    Side Lunge Up Switch Lead leg halfway up
    Lizard Crawl last half (Memory is fuzzy here)
    1X

    #4
    10 Each Set
    L/R Step Ups
    L/R 1 Leg Squat
    L/R 1 Leg Side Squat (Side Lunge with leg on sitting block)
    Dip position 1 L/R Leg lift

    $5
    Mario Jumps to th3 Stairs – Bunny hop up each stair- 5-10 Decline Merkins –
    Mosey to flag

    COT

  • Practice makes perfect – from Thighs

    This workout was a practice for the upcoming QvsQ that was being held in the near future at The OG. But it was raining, so we decided to move to the Gretna Flea Market. I had to modify the workout by a lot.

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Mountain Climbers
    7x Toe Touches
    7x Tempo Merkins
    7x Squats

    We started with a Burpee Pyramid going up to 4 reps. Every 2 stanchions was a station.
    Station 1: Burpees
    Station 2: Catcher Burpees
    Station 3: Plank Walk Burpees
    Station 4: Pike Up Burpees
    We went from 1 rep to up to 4 reps and back down. But that smoked us.

    So, we did a long 30 count rest.

    We moved to doing The Gauntlet. Again every 2 stanchions was a station. After finishing a station, the PAX would run to the beginning and start the station work all over again and progressing to the next Station.
    Station 1: 3x Lunges
    Station 2: 10x Merkins
    Station 3: 10x Bobby Hurleys
    Station 4: 30x Plank Toe Touches
    We did 2 Guantlets

    Finally, we were going to do a Figure 8, but the Stations did not count right. So, every stanchion was a Station.
    We did 1 rep and moved to only 3 reps
    Hand Release Merkins
    Lunges
    Pike Ups
    Flutter Kicks
    Diamond Merkins
    Bonny Blairs

    After that set, we ran back to the start and did a set of ab workouts.
    We ended with the usual close out, sending us off with a prayer and enjoying the sun rise.

    Looking forward to next time!

  • Northshore Flickerball Championship and Upper Body Marshmania – from TruCoat

    Saturday’s workout included two activities, an upper-body medley led by The Manny at the Marsh and an intense Flickerball match played by 12 of the Northshore’s best at the 30.4-by-90 pitch. The Marsh beat-down included an expansive kit of training aids, possibly depleting Home Depot’s Garden Center, to challenge grip strength and upper body stamina.

    The Flickerball match was preceded with 25 minutes of warm-up exercises–sequences of lunges, sprawls, and push-ups. The match pushed past regular time with back-and-forth play. Game highlights included many bodies sliding out at the end zones in hope of a game winning final touch, potentially trading the integrity of their hamstring for glory. The match halted briefly as Bushwacker selflessly fended off Pontchartrain’s aquatic life to save the game ball. In the final moments of extra time, the defensive wall formed by Dukes, Russo, and Akbar was too much, leading to a quick transition and game winning score by The Hammer. Congrats to Pickaxe and Grappler, too, who were critical ingredients for the win!

  • Small World Over at The A1C – from Steve

    Small world when our downrange visitor from Lake Charles, X-Ray, not only knew Jose’s better half, but (much to Jose’s dismay) had actually spoken to her just yesterday.

    Also slightly awkward was when this conversation started, Jose had a hard time remembering Katie’s maiden name. But I guess to be fair, who the hell even remembers Jose’s maiden name? (Jose Mourinho, anyone?)

    Anyway, nice mild weather for a nice mild coupon beatdown this morning. Though initially YHC had a Bushwacker-esque time explaining how each round would work, we did eventually figure it out and Moby was thankful for the wasted time.

    4 sets of Squat thrusters x20
    Jump rope
    Merkins
    Big Boys
    Lunges

    After each round, backpedal the ramp and 10 burpees up top.

    Next round, replace squat thrusters with 4 sets of curls, and after that round, chest presses.

    Time snuck up on me quickly today, so we bailed on the next 5(!) rounds and headed up top for some Mary. 50 leg raises (of course) and some other stuff, then COT and BBQ took us out.

    And finally, what better way to send Jose out into the Alaskan wilderness than by a little singing. Startling YHC a little, Moby, BBQ, and Jose suddenly broke out into their own favorite classic country tunes (all at the same time, all different songs, mind you) forming a jangly, discordant racket that would’ve made Willie himself turn over in his grave. (Oh wait, Willie is still with us??)

    Trucoat’s got some flicker ball (or soccer?) in store for you tomorrow, or you have an alternate beatdown at the Marsh with the injured Manny and Bird. Choose your own adventure. And while I feel a certain shame in abandoning my Splashpad brother Russo this morning, it was certainly a pleasure being back at the A1C with their great crew and their great sunrise views. And welcome X-Ray! Hope to see you in the gloom again sometime soon. Jose, we’ll miss you brother – enjoy the trip and catch you in 3 weeks.

  • Keep Thibodaux Weird – from Paradox

    YHC has been privileged to play a role in many of the storied F3 Thibodaux Schisms through the years. Sometimes as an ardent supporter, other times, ashamedly, as a lead instigator. As the great Creed Bratton once remarked “…more fun as a follower, but you make more money as a leader”. While his comment may have been referring to cultish behavior, I think the general principle applies here and I’ve now met my weekly quota of Creed quotes. And so, it’s with this schism experience that YHC feels qualified to observe the subtleties present in schism infancy. It starts at an almost undetectable level. Just a slight twitch of the eyelid during Smashmouth Allstars. Then it builds. A facial wince when you hear mainstream 90s classics and you start to avoid people that use the term “Champagne Supernova” for all the things that are great in their life. Followed by audible disdain to your cohorts about one genre/decade being more elite than another. Then, like clockwork there is a “boiling over” event. For example, no one recognizing “Lucas with the Lid Off” followed by GroupMe affirmations for the more recognizable 3rd Bass “Pop goes the Weasel” (complete random example). And just like that we are off to the races. A few laugh emojis don’t go your way and your supper doesn’t taste as sweet. You get backed into a corner and know the only way out is weapons of eardrum destruction you’ve been hiding in the dark for years, ready to lash out at moment’s notice. You dig in, readying your Spotify missiles for a lengthy war and you begin searching through old LimeWire and Napster accounts…

    But not today my brothers.

    Today, just like your optometrically prescribed headband, we will promote healing!

    But how?

    How could we thaw the frozen hearts of 90s genre elitism?

    YHC saw only one way out.

    A single artist.

    His work spanning 4 decades.

    No genre left standing in his wake.

    Today we would utilize him as an instrument of peace.

    Today..we would get WEIRD.

    Duke get your accordion and play that funky bean footage!!

    9 pax warmup of the usuals, highlighted by two late arriving ecofriendly PAX vehicles. Tanas fueled by the hard labor of rural PCPs and ABs running off his own supply of colon-to-tank methane.

    THE CONCERT THANG

    Simple and direct today.
    We would take the top 5 Weird Al hits, modify them a touch and enjoy some of the finest lyrics created in the last 40 years. YHC would sprinkle in trivia between songs.

    Correct 10 curls

    Incorrect 25 Monkey Humpers because with the trivia masterminds present you have to up the ante. These llamas play for keeps plus Pope is now 20/20 on beatdown Star Wars trivia.

    # 1 White and Nerdy
    Holding coupon Scissor Kicks , Swap on White and Nerdy , Coupon presses while holding 6 inches on song

    What famed physicist is in his library? (Hawking)
    In the song He denotes a numeral value referencing a polygon associated with this famed mathematician? (Pascal)

    10 Curls for Correct Hawking, 25 MH’s for lack of Pascal knowledge.

    #2 The Saga Begins
    Trigger on Star Wars characters and planets , and Jedi
    Around the galaxy lunges during song, Jungle Boi squat on triggers

    Which Star Wars movie specifically was Bring parodied in this song? (Phantom Menace)
    Jar Jar Binks species and home planet ? (Gungan, Naboo)
    Meaning youthful and untrained , anakin is referred by this term during his early Jedi training? (Padawan)

    # 3 Eat It
    Big Boys with Coupon , Sitting OHP on Eat It’s

    Beat it 2008 was a poorly received tribute done by this pop group ?
    Black eyed peas- Again, YHC’s error at mis labeling legumes and black eyes but the pax really needed dat lactic acid boost so we did 25 MHs.

    # 4 Amish Paradise —YHC’s personal favorite of the collection.
    Inchworm crawl out to HR Merkin during song
    Thrusters on Paradise

    The song parodied here was the #1 teach featured on the soundtrack of this 1995 movie ? (Dangerous Minds)
    Can’t you just imagine AB in his freshman dorm watching Dangerous Minds in his Jncos and chain wallet, a couple Oasis poster on wall. Life is Good!
    The teacher in this film played by whom and is nicknamed what? WHITEBREAD
    Goose was awarded partial credit for attempts at White Witch and 10 MHs were deducted.

    #5 FAT
    Squat side Kicks , Bonnie Blair’s on fat
    This parodied song was originally planned as a duet with what other royalty of 80s rock ? (Prince)
    **As the day unfolded our local investigative journo Mr. Wilford Montana unearthed an entire Prince vs MJ beef that is quite a rollercoaster including Prince trying to run over MJ in a parking lot followed by MJ calling Prince a “meanie” for the attempted vehicular manslaughter.

    We needed a recovery mosey to really smell the Nirvana and Goose needed to show King Pickleball he still has enough Sprint coverage for all the dead zones.

    Captain D’s bestowed the Animal to Valveline, noted that he rubbed some dirt on a fractured foot and posted all week.

    Valve awarded Jedediah Dawson aka Pope yet another well-deserved Fire Within for pumping out sitting OHPs while telling YHC Weird Al was too weird for his taste..hmmm…must be a Pete Gabriel guy.

    COT and Goose prayed us out

    Thanks for getting Weird with me today fellas

    POSTingSCRIPTs

    You know those safety signs in plants that denote “X number of days since the last safety incident”?

    Well, at F3 Thibodaux the peace of Weird Al led to a combined schism healing of 32 minutes before a recurrent 90s Pax villain threatened to reveal his Offspring and an Ace up his sleeve in the near future. This, in turn, stirred up at least two other delinquents who promptly started calling each other Aswads… and we were back at square one with 45 minutes of hard earned therapy down the toilet. The only course left was an apology…

    To Mr. Weird Alfred Matthew Yankovic:

    I tried your methods and found them useful but we may need a longer treatment plan to Smash these Pumpkins. Its like I’m trying to Reel in a Big Blowfish, not just a Hootie, but I’m keeping a Third Eye Blind to the mid 40’s Dinosaur Jr’s with no respect for the Pax still in the Green River of their youth.

    I’m just trying to save some Collective Souls in this Asylum but the more I fight for the Right to Party the more I realize that some of these Ricks just like to Roll and the rest of these goo goo dolls prefer to troll. Some are happy to see Dave Mathews churn, but some, well some just want strike a Matchbox 20 and watch it Burn.

    Thank you for keeping it Weird Mr. Al

    See you in the Grunge

    Dox

  • The Uptowner brings Gabrielle – from Pool Boy

    After a brief disclaimer, PAX moseyed across to parking lot by the Pavilion for some warmups.
    Low slow squats
    Arm circles
    Burpees
    Scantron stretch
    Cement grabbers
    Abe Vigoda’s

    Thang 1(Under Pavilion)
    Dips
    Stepups
    Decline Merkins

    Mosey to the gym for Thang 2
    Set 1 – 10 Burpees, run around gym
    Set 2- 20 donkey kicks, run around gym
    Set 3 – 30 imperial walkers, run around gym
    Set 4 – 40 merkins, run around gym
    Set 5 – 50 LBC’s, run around gym
    Set 6 – 60 squats, run around gym
    Added some decline planks and calf raises.
    Mary
    COT
    Thanks for showing up guys!

  • Seven Part Tabata – from Mobydick

    With the heat in mind YHC chose a self paced Tabata format. After a brief warmup of SSH Arm circles and Torso twists the thang consisted of 3 rounds of 7 exercises 1 minute work and 45 seconds rest. You pick your cadence but my suggestion was to opt for slow time in tension rather than reps. Set your own cadence.doing Frogs/Squats/Crunches/SsH/Merkins/Toe Touches/LAP around the depot. Jose10k took the opportunity to intensify in his prep for Dallas and ring out another quart from his shirt. We all gave ourselves what we needed.
    COT and prayers.

  • Come early come late the PAX will be there.. – from Shooter

    YHC arrived with Hammer, Steve and Ballz Deep well underway knocking out some ISI Burpees before the 0500 Spartan training.
    Hammer led us through a brief warmup and then 15 mins of rifle carry, disc carry, pull-ups, hangs, knee ups and Burpees. Russo, Waterpik and Akbar arrived so the time came to get them warmed up and ready for the streets of Mandeville.. After Cherry pickers, selflove 90, wide grass grabbers, Toe Touches, butt kicks, high knees, Abe Vogdas and seal jacks.
    As we were ready to start, Chewy turns the corner to join Russo and Akbar to go rucking..
    Normal route with 2x loop and 20 out 20 back.
    Waterpik, Steve and YHC set a comfortable pace throughout, while Hammer and Ballz Deep ran and stopped every 5 mins for 10 Burpees. Returned to the AO and closed with LBCs holding to 10, flutter kicks to 10 then hold for 10 around the group for 2x. Min plank closing with 10 OYO pickle pounders..

    Announcements, intentions and COT..

    Appreciate the post and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Lone Warrior – from Pinewood

    Arrived at the Okwata AO this morning, greeted by the serene sound of the lake and the solitude of the early morning. Though the rest of the PAX couldn’t make it today, the mission of F3—fitness, fellowship, and faith—remains steadfast. As a lone PAX, I embraced the challenge and got to work.

    Warm-Up:
    SSH – 20 IC
    Abe Vigodas x 10 IC
    Grass Grabbers x 10 IC
    Forward Arm Circles x 10 IC
    Reverse Arm Circles x 10 IC
    Self Love x 10 IC
    Moroccan Night Club x 10 IC

    Thang 1: Recovery Run with step-ups and incline merkins
    Run from Mardi Gras Fountain to Landry’s and back to Canal Blvd
    At each set of palm trees
    10 Step-Ups (5 left, 5 right)
    10 Incline Merkins

    Thang 2: H8te
    Scaled version of H8te
    2 rnds: 4 and 2 burpees

    COT:
    As I finished the workout, I took a moment for the Circle of Trust. Though physically alone, I felt the presence of the F3 brotherhood and the shared commitment to improving ourselves and our communities. Reflected on the importance of perseverance and self-discipline, especially when no one is watching.

    Even as a lone PAX, the mission continues. This morning at Okwata was a reminder that the true strength of F3 lies not just in numbers, but in the resolve and commitment of each individual. Whether surrounded by brothers or standing alone, we push forward!

    SYITG

  • Sweet smell of success – from Russo

    YHC picked up a full-in Q when Steve wasn’t able to make it, so we went to an old standby. I figured to throw some burpees in to help out Jose, but alas he was in the midst of his patented pre-thang thang as I drove up. We were joined by a Shooter and off we went.

    Warmup (all IC, 10x)
    -cherry pickers
    -Arm circles
    -torso twists
    -self love
    -Toe touches
    -high knees

    Thang
    Pax knocked out the Deck of Death (exercise and count based on value and suit of the card turned over from a standard deck of playing cards). YHC likes to split the deck into 4 groups to vary up the exercises, with some moseying between rounds.

    Round 1 at the benches
    Hearts – Freak Nastys
    Diamonds – step ups
    Clubs – BSSs
    Spades – Leg Raises

    Round 2 at the fans
    Hearts – SMCs
    Diamonds – wide merkins
    Clubs – monkey humpers
    Spades – gas pumps

    Round 3 at the bus stop
    Hearts – shoulder tap plank jacks
    Diamonds – durkins
    Clubs – star jumps
    Spades – crunchy frogs

    Round 4 at the stage
    Hearts – jump squats
    Diamonds – donkey kicks
    Clubs – Lunges (2 is 1)
    Spades – wife pleasers

    Somewhere along the way, the comment was thrown out about the unpleasant aromas emanating from sweaty mid 40s gents in the near 80 degree humid morning. One of us offered that it was a “sweet smell of success” so we’ll run with that for a while. It was not lost on YHC that in the three of us you probably had the gold, silver, and bronze medals of sweating: dukes of damp, masters of moisture, princes of perspiration. I would venture only Frank could give us a run for the podium.

    Mary

    All 10x IC
    -LMCs
    -Flutter kicks
    -Penguins
    -Rosalitas
    -Box Cutters
    -Freddy Mercurys

    -One minute or so plank

    COT, Name-o-Rama, announcements, and prayer closed us out. Thank you gentlemen for joining me and get better Steve!