Category: New Orleans

  • No Running – from King Kong

    Since my left pinky toe still bothers me a little, I’ve decided to Q a non-running beatdown.

    Warm-up exercises: Windmills x 10 ISC, Self Love x 10 IC, Grass Grabbers x 10 ISC, Hill Billies x 10 IC, Imperial Walkers x 10 IC, SSHs x 10 IC, Arm Circles x 10 IC

    Round 1
    1) Curls x 30 in slow cadence (ISC)
    2) Goblet Squats x 10 ISC
    3) Flutterkicks x 20 in cadence (IC)
    Rinse and repeat Round 1. Then finished with 5 burpees w/ jump over

    Round 2
    1.) Left-handed Snatches x 10 then Right-handed Snatches x 10 on your own (OYO)
    2.) Left handed deadlifts x 10 then Right-handed deadlifts x 10 OYO
    3) Hello Dollies x 20 IC
    Rinse and repeat Round 2. Then finished with 5 burpees w/ jump over

    Round 3
    1.) Left-handed Jerk…. and Clean x 10 then Right-handed Jerk…. and Clean x 10 OYO
    2.) Left-leg Lunges x 10 ISC then Right-leg Lunges x 10 ISC
    3.) Protractors with the bells
    Rinse and repeat Round 3. Then finished with 5 burpees w/ jump over

    Round 4
    1.) Overhead Presses x 10 ISC
    2.) Left-handed Kettle-bell Swings x 10 then right-handed Swings x 10 OYO
    3.) Leg Raises x 10 ISC
    Rinse and repeat Round 4. Then finished with 5 burpees w/ jump over

    Round 5
    1.) Triceps extensions x 10 ISC
    2.) Right-leg step ups x 10 then Left-leg step ups x 10 ISC

    We ran out of time and finished the beat down with 1.5 minutes worth of stretching.

    COT
    We prayed for safe travels for Sogo’s mom and my dad. 75 percent of the Pax made it to Wakin’ Bakin’ for some F2.

    SYITG

    Kong

  • Dream Sequence: Cinco de Mayo AND a Rudy Appearance – from Bolt

    As site Q, YHC psyched to see Cinco de Mayo open since it’s the day that my ancestral people celebrate…u know, Anglo Saxon Americans who pretend to b Mexican as an excuse to drink copious amounts of tequila and cervezas, all the while thinking it’s Mexican Independence Day (NOPE) but I digress…
    Imagine my exuberance when I rolled in hot to Q and saw Rudy—RUDY!—who avoided BC Uptowner since its inception bc he was “training for the Double Nickel” which apparently is now a double nickel and a penny. Really, he just hates burpees and mistakenly thought Mahatma was the Q—jokes on u! This WOULD require an audible, lest I scare Rudy off forever. Warmup of the usual stuff plus 5 burpees added in for Rudy plus it IS Cinco de Mayo.
    The Thang: (descriptions at the end) Start with Plank Hurdles the length of the football field with Bolt’s cringy playlist serenading and mocking us all at the same time. Make our way to the playground equipment for M.A.Y.O. where every letter represents a series of exercises:
    Morning Call (x5)
    Aiken Legs (x23)
    Yurpees (x5)
    Outlaws (x23)
    This is where the audible happened as I had a 100 burpee play list in the queue; switch to more M.A.Y.O.
    Mountain Goats (x23)
    Absolution (x5)
    Yurpees (x5)
    Outlaws (x23) u can’t unsee a group of men’s O faces…

    Return to the flag via backward mosey once on the track as a nod to knees over toes for 5 Yurpees (as Rudy astutely noted we skipped Y and did M.A.O. before leaving the gazebo area) plus Mary to fill the time—no short-changing the pax. Apple Watch said the BD was sufficient as did my sweat soaked shirt—Bogey concurred at coffee. Honored and humbled, men.

    Morning Call
    All but one PAX get into push-up position and hold the up position while one guy counts off doing 5 pull-ups. Every time a pull-up is called out, the PAX does a merkin. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups. The cycle continues until all have performed 5 pull-ups. No one leaves the push-up position unless it’s his turn to call out pull-ups or until all calls have been made.

    Mountain Goats
    Like Mountain Climbers but with an added goat kick (where both legs leave the ground simultaneously) – exercise is done on a four count … three mountain climbers (1 – 2 – 3) and the 4 is the goat kick. Get those legs up high to 45 degrees! Repeato until you’ve had enough.

    Absolution
    Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).

    Aiken Legs
    Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeated as many times as you can.

    Yurpee
    Burpee Variation in honor of the Ruskie (Yuri Verkhoshansky) who developed Plyometrics to train Olympians. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee. Basically a Clurpee with 2 tuck-jumps.

    Outlaw
    Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left or as many reps as the Q deems necessary.

    Plank Hurdles
    Done on a football field. In small groups of 5-6, everyone starts in the plank position in the end zone. 1st man from each group sprints to the 10 and planks, 2nd sprints, hurdles him, planks on the 20, 3rd man hurdles each, planks on the 30, etc. At the end of the group, 1st man sprints, hurdles everyone, etc. Everyone should finish in a plank in the opposite end zone.

  • Move Your Feet, Work Your Meat (And Wet Concrete) – from Goose

    YHC went into this morning with much hope of being a part of a large group of F3 HIMs pushing hard together through a well curated beatdown before entering the 5K race of the year to represent in an undeniable way the benefits of F3 to the wider Thibodaux community. All would see the black-shirted clan exuding brotherhood, confidence, and joyful tenacity as we swept through the crowd singing sea shanties and laughing at one another’s clever jokes. Instead, YHC and Pope pulled into The Peltch late and stressed only to see a large, Gigi’d man and his smaller companion running toward me up the road, away from the park. Confused, YHC rolled down the window and asked Tana and Paradox where the heck they were going at 6:31am. They shared that they were the only ones there, and they figured a short mosey would get them warmed up nicely before YHC, the Q, got there. Although this was a little disheartening, the fact that Tana was wearing a headband the exact color of the Gigi lifted YHC’s spirits considerably, not to mention the promise of solid quality time with both the big man and Paradox. And, knowing that Yankee Joe (dealing with family stuff) and Wet Tap (facilitating birth) would be joining us for the run gave YHC some hope that it would be an enjoyable day even if we didn’t overwhelm the city of Thibodaux with the glory of F3.

    After a warmup of the usual suspects, we grabbed coupons and moseyed over to the Thunderdome for some Dora to score some points, log some miles, and get the legs warmed up. While one partner chipped away at 200 curls and 200 Big Boys, partner two ran around the building. This took some time, and it may have established the Broga/Yoda mat as the ideal situp platform. Tana confirmed both its springiness and its ease on the posterior, and YHC wouldn’t be surprised if more were found dragging one around for the month of May like Linus with his blue blankie.

    Next, YHC introduced these fellas to the Turbo Tax Tennis Ball Thang. Enron, YJ, and Dilly enjoyed the strain it provided last week as well as the competition, so YHC figured we’d give it another go. This time, the same partners moved from the Thunderdome to the gate by the track and back–the man with the ball can’t move, but has to throw it to his partner who can. If it was dropped, both partners had to complete 5 genuflections. Pope and Paradox came out swinging with long throws and acrobatic catches, which of course led to many drops and many genuflections. YHC and Tana went for shorter lobs and an easy rhythm, and with not a single drop, outpaced the younger team by many units of measurement. After waiting for the losing team to finally arrive after their 85th genuflection, it was time to mosey back to the flag for some pre-race stretching.

    It was here that we learned that Tana had never stretched a day in his life and couldn’t actually bend his knee more than one or two degrees on account of his quads being as tight as cold rubber. We had also learned earlier that on the previous day, Tana had run something like 8 miles around his neighborhood and played 16 straight hours of pickleball into the wee hours of the morning. We were in awe at his willingness to run a 5K after all that (though later events would prove that our awe was unfounded).

    Wet Tap arrived with Redfish with about 2 minutes left of stretching, and we followed one another to the fairgrounds. After parking, the owner of the home in front of which we had parked came out and asked how long we’d be there. He wanted to mow his yard before it rained. We promised to be out of there before 9:30, and this seemed to assuage him. On the way in, Paradox must have said about 17 times that it was his first time running an official race, and Redfish shared that he’s been in about 17 of them, starting at the age of 2.

    At the registration tent every third person had their phone out showing everyone around them the radar, which looked like a death blob flying toward us. In typical fashion, the mob just waited for someone else to tell us it wasn’t a good idea to run through a lightning storm, and since they didn’t, we lined up. We were in the middle of calculating our chances of survival when YJ sauntered up in full firefighter gear: tank, coat, hat, boots and everything. It was a sight to behold. It seemed he and his boys were gonna run this thing in 70 lbs. of firefighting gear. (That ought to rack up some points!). Not sure if he chose that himself, but what a dude.

    It was also during this time that Tana made his actual intentions clear. He let us know at the registration tent that he had to run back to his car for his credit card (though Paradox paid with cash no problem…). And, while we were lining up and looking for his head poking up over the crowd, Paradox got a text that said something like, “I got to the car, I looked at the radar, I got scared, and I peeled out. It’s every man for himself. I think the world is coming to an end. And my legs are tired.” So, it would be four of us.

    Soon, it was time to start (a bit chaotically), and we took off into the darkening horizon. After about a half a block, a lightning bolt slammed into the ground about a mile away as if to set the tone for what would be a memorable experience. Not long after that, the little bitty stinging rain started coming in sideways, and it only increased in size and quantity as the race went on. The lightning and thunder were constant, like a soundtrack for four manly men moving at a moderate pace through sheets of rain along busy highways. At one point, we were actually singing sea shanties (it seemed fitting in the driving rain), and we were enjoying one another’s company so much that the finish line snuck up on us. We pushed hard for the last hundred yards or so, but YHC felt sad that it was over. There was no possibility of winning the race, so we were able to enjoy the unique experience of running around Thibodaux in a storm with good brothers for a good cause. It was a memory maker, for sure, and I found myself wishing we had three more miles.

    We were done and headed to the cars by about 8:30, but no matter how early we were, old boy wasn’t gonna be cutting his grass today. YHC was grateful for the camaraderie, the seat covers, and even the rain this morning. The rest of you fartsackers missed out!

    SYITG,
    Goose

    FYI: The Q-sheet has reached the place where it’s basically gonna be YHC and Yankee Joe from here on out unless you start putting your name in there. It doesn’t matter if it’s close or far away, get on the schedule! Q-ing is your “down-painment” for the gift of F3 in your life!

  • And on this day…. – from Rudy

    Summertime humidity is rolling in. Gone are the glorious days of winter and spring (there was a spring, right?). 8 PAX started off at 6:30 for what would turn out to be a hot, sweaty celebration day.

    Warm Up: Some slow count stretching, IW and SSH. Get the blood flowing. Get ready. FracSac and Triple Shift attempted valiantly to correct the Q’s cadence calls, but the Q would have none of that.

    PAX – plank up while the Q explains the day. More griping about why the Q doesn’t have to do the planking. Answer: Because I’m the Q.

    The theme for today: On This Day – May 6th.

    Thing 1: Birthday Burpees. There are a wealth of options for celebrating birthdays on May 6th. Sigmund Freud, Orson Welles, Rudolph Valentino, Willie Mays, Tony Blair, George Clooney. But the PAX got to celebrate with Detroit’s own Bob Seger – turning 78 today.

    Q up the tunes, starting with Hollywood Nights. Bob would serenade us throughout the morning.

    EMOM – 78 burpees. 10 per minute for 7 minutes, finish with 8 on the 8th minute. Go.

    Thing 2: Sports! Head out to the field where a baseball diamond was laid out. 90 feet is a lot farther than it looks on tv. What else happened today? (2 penalty burpees for incorrect guesses from the PAX). 1915 – Babe Ruth hit his first home run, guessed correctly by Heisenberg. We’ll take a home run trot… Bear Crawl the bases, 5 burpees at each base. Go. (100 burpees – done for the day).

    and what else? in 1954, Roger Bannister broke the 4 minute mile barrier. Lets run the bases for 4 minutes, see how far you can get. Catfish led the way – getting about 6.5 laps done in 4 minutes. 1 mile would be about 15 laps…

    Onward to the Rocks!

    Thing 3: TV Shows. Pick a Friend (i.e., a partner) — 19 years ago was the last showing of “Friends”. 66 years ago was the last showing of “I Love Lucy”. So for today, Dora was renamed Lucy. 100 lunges, 150 merkins, 200 BBSU. PAX 2 timer – 5 each of overhead press, curl, row, and bench press. Go… (took a bit longer than expected – so we called it when Catfish and Heisenberg hit the finish line.

    Thing 4: Launches! 2002 – SpaceX. 1998 – iMac. We’ll Launch our Rocks. From one tree line – launch the rock, lunge walk to it. Rinse and repeat to the far tree line and back.

    Thing 4a: Failure to Launch – 1934, the Hindenberg. A real Quad Pleaser – 5 sets of 5 reps of Peoples Chair for 5 count followed by squat jump returning right back to peoples chair.

    Return the rocks, and back to the flag.

    COT: Several prayer requests offered. Thanks, Heisenberg for sharing with the PAX and letting us pray with and for you. And for all PAX in NOLA and elsewhere – lets them find comfort, strength and perseverence – through each other, through their faith, through us.

    Great Coffee, especially watching the storm roll through!

  • Belated 48th B-Day and Jazz Fest Preview – from Bongo

    Actual Birthday is 5/1 but I just didn’t have the availability to Q earlier this week. This this time of year has always been great for me, birthday, great weather, festival season and all else, what could go wrong? Glad to see (6) other PAX showed up for the occasion, concerned they would choose Yoga over me.

    Here is what we did:

    SSH X 28 — intended to do 48 but the rhythm and coordination was so off I had to cut short. I am a drummer and should be better on this and struggle with keeping everyone in same motion….

    IWX 24
    Mountain Climbers X 24
    Arm circles X 8 each way
    Self Love – on our own

    (4) corners – (12) Burpees, (24) jump squats, (36) Merkins, (48) LBCs for each station run up levee and down, lunges across. We did this twice.

    4:08 of Quadrophenia up and down the levee.

    Then Indian run back to flag and hit the Lakefront for the exercise Dice rolling and watch sunset for last 15:00. Plus listen to some preview music for the Locals Thursday of the festival. I forgot what exercises we rolled but here is the playlist if you could hear it:

    1. Feels Like Rain – Buddy Guy (Good catch Mahatma, yes it is a cover of John Hiatt song)
    2. Four Sticks – Bonerama
    3. No one to depend on – Santana
    4. Life is for Living — Santana
    COT, countoff, names, announcements, prayers,

    Later that day a wonderful day at the fest. Thanks for the opportunity to lead, I know I need to do it more.

    See you on the radio – Bongo.

  • That’s No Moon… – from Paradox

    A long long time ago , in a Lions Den not too far away 7 pax assembled on May the 4th to defeat the mighty Death star.
    YHC would love to tell you we met this terror with a united pax but recent May challenge skirmishes have our x wings loaded with Ether and drawing lines in the Tatooine sand.

    Darth Ragnar Tana flew his silent Rav4Destroyer and met two of his JV crew from planet Chackbay. M2d2 and Cardinal3PO flexed in synchronized maroon ready to steal hundreds of points. YHC (palpatinDox? No? Ok I’ll keep workshopping it ) had his two Threat Level Midnight Allie’s, Ron Solo and DillyBaca ready to continue the force choking points party. Finally no defeat of the empire can occur without Goose Skywalker and His padawan Pope plus the trusted Yoda mat. (Wise to bring it , he was). We put aside our alliances for 45 minutes to bring peace to the galaxy.

    Duke! Put down that lightsaber and roll the bean footage!

    Warmup
    The usuals
    Tana continues to need a seminar on warmup protocol. I’ll be reaching out to his former educators for advise. This will definitely come up in todays Teams Call.

    YHC introduced the DeathStar

    5 stations dispersed along a roughly estimated .7 miles ish
    1: coupon curls at lion
    2: Stairs 20 merkins
    3: bench 20 bbsu
    4: dock 20 wide merkins
    5: tennis court 20 ww1 sit-ups

    Round 1
    Tour the stations All together mosey in between and get a feel for the enemy.

    Round 2
    Han Solo Mission
    Everyone on your own
    Pope took the title at 5:56 and secured the Animal performance of the beatdown

    Round 3
    Siths come in pairs
    Pair up and you can help your partner finish Reps buttt this round you have 40

    Round 4
    Defeat the Death Star as a team
    Team communication and effort to beat 6 minutes on the course.
    We sprinted to the flag for 6a, Saved the galaxy of Houma Thibodaux but we did perish in the blast by missing those last 20 star jumps. Just know that years from now when Yankee Jeauxbi One Kenobi tells our story at the Jedi Temple we will all be remembered as galactic heroes.

    COT and Dilly prayed us out

    NMM

    Coming together is a beginning
    Staying together is progress
    Working together is success
    – Henry Ford

    – Great morning seeing and feeling the progression from solo work, to pairs, to a full team push. YHC needs constant reminders of the strength of leaning on strong bonds during overwhelming times and I’m grateful to have you men as a safety net.

    See you in the gloom
    Dox

  • I got this, partner – from Thighs

    As the title says, today’s workout was focused on partners, now that we have 4 people in the AO.

    We started the beat down with a warmup:

    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x In Tempo Merkins
    7x Peter Parkers
    7x Squats
    7x In Tempo Tempo Squats

    First, we partnered up and did:

    Catch me if you can
    Rounding around the block
    Round 1:
    Two partners. Partner 1 performs 5 Burpees, and then sprints to catch the Partner 2, who has been running backwards.
    Round 2: 10x Bobby Hurleys

    Then mosey-ed to the light poles.
    We partnered up and did:

    Dora 1-2-3
    100x Merkins
    200x Hello Dollies
    300x Squats
    Each subsequent round we increased the run by 2 more light poles

    Then we partnered up again and did:

    Flat Tire
    Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. We continued that 4:1 and then 8:2 rotation for 2 light poles. Then we switched partners and headed back.
    We did 2 rounds

    Then we moseyed over to the amphitheater and we did:

    Pattycake Merkin Line
    Each member gets into plank facing the same direction in a line. The first person plank walks to the front of the first person and calls out a hand and then do that hand’s pattycake merking. The person planks walk down the line through all members. Once at the end, the next person planks walk and pattycake merkins down the line.

    We did this for 2 light poles

    Then we mosey-ed to a grassy part. We partnered up and we did:

    Rochamburpees
    Both in low plank position. Play Rochambeau (rock, paper, scissors) while in low plank position. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in low plan and play 10 total rounds.

    We ended the workout with some Ab Workout (4count)
    10x Ab X-Extensions
    10x Backstrokes

    We closed out with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • 70° and a backwards start – from Hokie

    0530 came around to see 10 Pax at El Diablo and all 10 embraced the morning walking backwards as is shown on YouTube in Knees over Toes

    3/4 around the track, 8 of us peeled off to the shelter and Scantron & Rougarou continued on for knees over toes

    The 8 of us embraced more knees over toes calf raises and tibialis anterior training mixed in with sit ups, merkins, shoulder taps, Derkins, lunges, and Bulgarian split lunges

    I love F3 and my F3 brothers

  • Charmin’s Foot Doesn’t Do That – from Bolt

    YHC gave the usual Wally Sprint disclaimer, “Runners run and stretchers stretch; push yourself stretch yourself, don’t hurt yourself. I’m not a trained professional.” Chain Link and Amazon DR from ATL joined the runners and Scantron kicked off the stretchers with knees over toes followed by stretches from yours truly. We discovered Charmin’s foot does not go vertical while in the runners stretch and we allow him to keep coming back anyway. We won’t leave you behind and we won’t leave you where we found you. We will, however, tease you relentlessly; where is Rudy when you need him!?

  • The Repeater – from Enron

    YHC pulled up to the Stage in the foggier than usual gloom at 5:05 only to see Smooth patiently waiting for arriving PAX as he completed his shift. His determination to attend beatdowns after a long 12- hour night work shift is always motivating. Next, Goose and his oldest 2.0, Pope, rolled in with the coupons in the back ready to go. Goose informed Pope on the drive over of the new team challenge he was volunteered (instructed) to be a part of. Most of our PAX have teamed up in 4s to join the Cleveland May Challenge, so this morning would be designed to gather as many points as possible. Also, creating a lot of repetition in the process. 3 more PAX rolled in ready to begin.

    Warmup: SSH, IW, Windmills, Willie Mays Hayes, AC, Cherry Pickers, the rest of the usual.
    Thang 1: Merkin Mile – Mile run with 25 Merkins at every quarter mile. Giving the May Challengers 200 points for the entire Thang.

    YHC almost witnessed Goose get overtaken by Pope in the final dash to the finish, only to eventually use his man-strength to power through and hold him off. It’s only a matter of time. (I watched this from well behind them both as they had already blazed past)

    Thang 2: The repeater
    25 Coupon Curls
    25 Big Boy Sit-ups
    Run around the track at the Stage
    Rinse and repeat 8 times then mosey around the track until 3 total miles were completed for the beatdown.

    COT and Pope prayed us out. It was a great morning in the gloom and YHC is so thankful to be surrounded by such an amazing group of men.
    SYITG,

    Enron