F3 New Orleans

Category: New Orleans

  • The Day After 100 Burpees – from King Kong

    After 100 burpees and running up and down Wolfpack Mountain multiple times yesterday, I decided stay away from burpees. 9 strong Pax showed up on a beautiful Saturday morning.

    First stop, we ran to middle of Tulane campus and did the following warm-ups:
    self love, forward & backward arm circles, windmills, grassgrabbers, and SSHs.

    Second stop, we moseyed to Tulane library and did Dora 1, 2, 3. While one pax ran that loop around the parking lot, the other Pax was doing the following exercises: 100 rows, 200 step ups, and 300 American Hammers cumulatively.

    Third stop, we ran to the steps in front of Tulane’s UC. We did inclined merkins at the steps. First step with 2 merkins, 2nd step with 4 merkins, 3rd step with 6 merkins, 4th step with 8 merkins, 5th step with 10 merkins, 6th step with 8 merkins, 7th step with 6 merkins, 8th step with 4 merkins, 9th step with 2 merkins. Total of 50 merkins.

    Fourth stop, we moseyed to the base of the small mountain. We ran backward up the ramps and forward on the flats to the very top. We stopped on the first level and did 15 hello dollies in cadence, second level to do 20 flutterkicks in cadence, and 3rd level with protractors.

    We then moseyed back to the flag with COT. We prayed for Tenderloin with his recovery and Big Willie’s friend’s daughter who is battling leukemia. We are always thankful and grateful to have our physical and mental strength so that we can push ourselves everyday…. but today, we did ZERO burpees. SYITG.

    King Kong

  • Making it “uncomfortable” – from Sandbar

    YHC kicked off his last WPM as site Q exhorting the PAX to push themselves and step out of their “comfort” zones with their reps and runs.

    Mosey to the Loyola Palm circle for the Warm up. SSH, 5 burpees, Low slow squats, Windmills, Grassgrabbers, 10 more burpees.

    Mosey to the mountain. Pair up for the burpee ladder. One pax does 10 burpees while the other runs up one ramp and flat and does LBCs until the second PAX catches up and then runs past up one ramp and one flat and does 10 burpees. This added 30 more burpees.

    At the top we did 10 more burpees at the far end of the garage, then moseyed back and did 10 more burpees. (running total 65). Then all PAX down the stairs and 5 more burpees. Back up the stairs and 15 burpees. Back down the stairs and 10 burpees. Back up and 5 burpees. That completed a century of burpees @Bolt!.

    Back down the stairs and the PAX moseyed to ROTC pullup bars. YHC reminisced about spending 3 years next door at TLS, and smoking a cigarette with Antonin Scalia in the breezeway and sharing a beer with Ralph Nader just inside. 20 yrs goes by fast.

    At the pullup bars the PAX split into 4 groups – pullups, merkins, dips and LBOs. Count was 10 pullups and we ran the cycle 4 times.

    Mosey back to the flag and COT. YHC announced that after 3 1/2 years as site Q he was handing the mantle to @meatball. Thanks for the opportunity. Find ways to make yourself uncomfortable.

  • Misty Mountain – 8-6-2022 – from Almonaster

    Better late than never!

    PAX:

    – Strings
    – Gabby
    – Landing Strip
    – Douille
    – Couch
    – Blowout
    – Big Willie
    – Bullseye
    – Almonaster

    Mosey to the Breezeway.

    Warmup:
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Grotto.

    Perform a set and then run a lap. Reverse halfway through

    Merkins – 20 IC
    Right Leg Lunges – 20 IC
    LBC’s – 20 IC

    Incline Merkins – 20 IC
    Squats – 20 IC
    Leg Lifts – 20 IC

    Decline Merkins – 20 IC
    Left leg lunges – 20 IC
    Some type of Core – 20 IC

    Top of Mountain
    Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Another type of core – 20 IC

    Incline Merkins – 10 IC
    Squats – 10 IC
    Box Cutters – 20 IC

    Decline Merkins – 10 IC
    Left leg lunges – 10 IC
    Douille’s – 20 IC

    Back to flag!
    Thanks for the opportunity to lead!

  • Teamwork Gumbo- Add Burpees to Taste – from Paradox

    One of the many beautiful things about F3 is that beatdowns come in all flavors. Some are slow cooked for that low heat quad burn. Some, pan fried in zoysia and leave you needing 2.5 gallons of Rouses water to lick your wounds. Others, heavy on the spice , with unknown ingredients mixed in ready to ambush you at every dollar store cone. Saturday’s beatdown needed all our pax ingredients to blend together in a synergistic gumbeaux of team building exercises
    It went a little something like this….

    Recipe for Teamwork Gumbeaux
    1 cup extra crispy Yankee Joe , variable beard length for extra masculinity
    1 oven roasted Goose , dark meat or white meat you’ll find the form impeccable
    3.18 micrograms of Spicey Enron powder (kinda like a knock off Tony Chachere’s ) to challenge the palate,- works well on slow 10 counts
    1 complaint free twice baked Perclelator , Chackbay imported only
    1 tightly wrapped Wet Tap , 10 merkins before cooking or the chest meat will be gamey
    1 Kilo of unmarked everchanging vehicles to keep the recipe fresh
    1 sprinkle of Chocolate Montana Thunder to keep the fasting glucose below 300
    1 lb of freshly chopped Piccadilly,  imported from Houma
    A dash of Coyote so we have a benchmark for speed
    A spread of Pope to keep us young and humble
    Blend all together in a roux of burpees and squatsPreheat your Peltier Park Oven to 92 , adjust to max humidity and cook for 1 hour
    Serve hot and Bone app the teeth cus it always goes down smooth

    WarmUp

    The usuals plus a few added reps while we welcomed Kilo and Montana to the fray. (T claps to Montana for his first Peltch experience)
    Got started with a Black snake Indian run with the last PAX dropping for 10 ssh.  JBL dialed up Eye of the Tiger and was thumping to keep the intensity high. PAX came out of the gate strong with speed and tenacity. Set the tone and didn’t let up. This led us to the tennis courts. 

    With a goal of solidifying pax unity before our fundraiser event YHC had some teamwork training in mind today.  First step was to identify the key pillars of an effective team then immediately put them to the test. 

    Thang 1
    Mutual respect for your teammates

    Aretha Franklin taught the boys some RESPECT
    IW on song , Squats on “just a little bit “ , Burpees on “Respect “
    Followed by a Mini ladder – 10 reps of the following exercises with descending burpees From 7
    Ranger merkins
    Elbow plank jacks
    Squats
    Peoples chair arm raises
    Easy merkins (wide)
    Carolina dry
    Terrible merkins (diamond)
    Coyote continued to challenge the land speed record for mammals and Yankee Joe kept the mumble chatter to a simmer which was his lowest possible setting. – T- claps to Goose for watching out for PAX safety on those net jumps. May have to modify those if they tighten the net. 

    Mosey to ThunderDome

    Thang 2

    Communication, Accountability and Trust
    YHC welcomed PAX to the Burpee minefield where we will build communication or suffer the consequences.
    Pax holds plank on the surrounding rectangle with scattered cones in between. 
    send one pax through blindfolded
    if he knocks over a cone , 5 squats
    Decrease time each rotation as communication improves . Goose , Montana, Wet Tap, and Coyote ran the gauntlet safely. Great teamwork and flexibility here as the PAX learned to let the next man down the line control the instructions as they are closer to the action. Penalties were minimal.

    Thang 3
    Mosey To big field For Conflict resolution training Via JBL and Anker. If you’ve been following the bayou pax backblasts you may know about this storm that’s been brewing. The feud between pax bluetooth devices has been long, bloody and flooded many well planned beatdowns with chaos. Every great team must be challenged with internal conflict. But how you respond to the conflict seperates good from great. With this lesson in mind YHC extended an olive branch to Team Anker with a goal in mind…. Pax destruction via a two headed bluetooth hydra spitting fire , thumping tubs, and striking thunder in the hearts of the pax. 

    Split into 2 teams. one to Anker, one to JBL roughly 100 yards apart
    When your team does 3 burpees run to the other song
    High knees on song
    Sprint between devices
    JBL played ACDC ,  burpees on thunderStruck
    Anker played TubThumping
    burpees on “get knocked down”

    All YHC will comment here is that an anonymous tip of Whoop data was submitted later that day with HR spikes to the 190s and unprecedented strain. 

    We put it all together with a mission to advance the kettlebell to the 100 yard cone
    All Pax in single file, pass kettle bell behind you while in al gore
    Last man takes kb and lunges to the front hands off , does 5 squats
    Every time you hand off the kb, do 5 squats. Brutal quad burn.

    Mosey back to the flag for Special Musical Mary
    With our teamwork training complete we felt like a cohesive unit , cueing up Feel so close by Calvin Harris: Alternate freddie mercuries on the chorus with wife pleasers , penguins , LBCs, big boys, flutter kicks. A great burner and the effort here was tremendous. 

    COT and Enron prayed us out 

    1 week until the SV 500!! The Stage is set and Sponsors are filled! . Check out Slack or Facebook for more info. Come see us Friday night for a burger at the Stage as well. 

    Grateful for you men and the strength we have when locking shields together
    . Thanks for the freedom to lead. 

    SYITG

     Paradox

    ◦

  • Renaissance 2022-08-07 – from Catfish

    Warm and moist out his morning with 5 PAX at the Renny.

    Warmup:

    Abe Vigodas x 10 (in cadence)
    Grass Grabbers x 10 (in cadence)
    SSH x 30 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)

    On to faces for:

    Peter Parker x 20 (in cadence)
    Floyd Mayweathers x 20 (in cadence)
    Mountain Climbers x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Back to feet for:

    Overhead claps x 30 (in cadence)
    Seal Claps x 30 (in cadence)
    Moroccan Night Clubs x 30 (in cadence)
    Forward Arm Circles x 30 (in cadence)
    Backward Arm Circles x 30 (in cadence)

    Moved over to the fountain for:

    Low Slow 8-Count Bulgarians x 15 (in cadence)
    Incline Merkins x 15 (in cadence)
    Low Slow 8-Count Bulgarians x 15 (in cadence) – other leg
    Dips x 15 (in cadence)
    Power ups x 15 (in cadence)
    Decline Merkins x 15 (in cadence)
    Power ups x 15 (in cadence) – other leg

    Moseyed over to the field for an OYO lunge-fest. PAX lunged two tree lengths, then did 10 jump squats. Lunged another two tree lengths, then 20 jump squats. Another two tree lengths of lunge, then 30 jump squats.

    Moseyed to the side of the roadand got on our sixes on the curb for:

    Flutter Kicks x 20 (in cadence)
    LBTs x 20 (in cadence)
    Crunchy Frogs x 20 (in cadence)

    Back of the museum for 5 rounds of Sunday mornings, then on to the side for Calf Raises x 10 (in cadence). Back to flag zone for a single 8-count to put a bow on the workout. CoT, coffeteria @ PJs Metry Road.

  • Circle of Life by Yankee Joe – from Goose

    The Circle of Life

    Recently, after acquiring his first set of progressive eyeglasses (let’s be honest…they’re trifocals), YHC had been reflecting heavily on his life journey thus far. In keeping with the melodramatic pondering that is called a “mid-life crisis,” YHC called on the wisdom of Mike Tyson.

    While exploring the pivotal issues of his day, Iron Mike once observed, “I don’t understand why people would want to get rid of pigeons. They don’t bother no one.”

    Indeed, Michael, indeed.

    But what does this have to do with the Circle of Life? Just this…when you find yourself at the pinnacle of your life’s AS-cent, you are only moments away from biting ears and solving Scooby-Doo style mysteries on Adult Swim.

    In the depths of this brooding, the miniature Yankee Joe’s discovered “The Lion King” (the original version, of course…because I’m not a monster!) That broke YHC out of his funk and led to a more light-hearted backdrop to an otherwise dark beatdown.

    After doing a practice runthrough of said beatdown, YHC decided that cinder block coupons were not…well…safe. Thus, YHC showed up with 5 gallon jugs of water (albeit useless) handles. Paradox would later point out that there was a “sneaky psychological angle” in wanting desperately to drink the water. He did not, however, voice this concern during the beatdown as that would almost certainly be considered high-country mumblechatter. I digress.

    Notable Mentions:

    – Montana back in action. A drug dealer with tinted windows just makes this better.
    – Cardinal continues to dominate bear crawls in ways that YHC simply cannot understand and can only aspire to achieve.
    – A peace offering in which Paradox (chief lobbyist for JBL) chose to support Bosé in an awkward moment
    – Goose=Beast
    – Enron asked YHC to be his partner for the St. Vincent’s 500. YHC said yes.

    6 PAX at the Stage

    Warm-up:
    The usual suspects with some – apparently very challenging – wrist circles, then mosey around the track.

    Thang 1: Young and Hopeful

    – Absolutions (Groiner, Mahktar N’ Diayes, and Chilly Jack, done on an 8-count cadence); As always, thanks to Goose for maintaining the sanctity of the proper Exicon terminology
    – On the concrete; OYO for the duration of “I Just Can’t Wait to Be King.” (3 min.)
    – Real men should be able to complete 34ish reps. YHC is not a real man.

    Thang 2: You must crawl before you walk…or for that matter, before you do lunges with coupons

    – Army crawl 18 yards to marker; 6 bonnie blairs (1=1); army crawl back to start; 5 big boys
    – Zombie crawl 18 yards to marker; 6 bonnie blairs (1=1); zombie crawl back to start; 5 big boys
    – Bear crawl 18 yards to marker; 6 bonnie blairs (1=1); bear crawl back to start; 5 big boys
    – Lunges, core twist to knee side WITH coupon; 6 bonnie blairs (1=1); lunges back to start; 5 big boys
    – High skips WITH coupon, 6 bonnie blairs (1=1); high skips back to start; 5 big boys
    – Sprint across field and back (approx. 100 yards); 6 bonnie blairs (1=1); 5 big boys

    Thang 3: In Your Prime
    – For the duration of Hakuna Matata (3 min, 33 sec)
    – With coupon, continuing step ups on ledge in stage pavillion, alternating legs
    – With coupon, 5 squats on every Hakuna Matata

    Thang 4: “Remember, man, that thou art dust, and unto dust thou shalt return” Gen 3:19

    Reverse Thang 2
    – Sprint across field and back (approx. 100 yards); 5 calf jumps; 5 superman raises
    – High skips WITH coupon, 5 calf jumps; high skips back to start; 5 superman raises
    – Lunges, core twist to knee side WITH coupon; 5 calf jumps; high skips back to start; 5 superman raises
    – Bear crawl 18 yards to marker; 5 calf jumps; high skips back to start; 5 superman raises
    – Zombie crawl 18 yards to marker; 5 calf jumps; high skips back to start; 5 superman raises
    – Army crawl 18 yards to marker; 5 calf jumps; high skips back to start; 5 superman raises

    Mary’s…kinda sorta

    – WITH coupon; Assortment of what began as four ab exercises for the duration of “Circle of Life” (4 min), alternating randomly at the discretion of the Q.
    – WWII sit-ups, big boys, flutter kicks holding coupon high, obliques
    – At some point, Enron decided to point out that YHC was not transitioning in the order that it was explained. YHC then added superman raises (with coupon) and American hammers. Enron then further rebelled by not doing superman raises because he allegedly had no skin on his left knee from army crawls.

    As YHC continues to learn the ways of the Force, he must become better at explaining thangs and keeping up with Goose.

    Gents, thanks for keeping YHC in his Prime and out of the fart sack.

    SYITG,

    Yankee Joe

  • Uptown Bakers Dozen – from Fracsac

    YHC was alerted to a Down Range Pax needing an Uber to a beat down. Being the hospitable type, YHC volunteered to take said Pax to the Bird Cage.

    Lucky for YHC the Bird Cage needed a Q.

    Arriving early, the normal well lit alley of trees was found to be dark, so no go there. Grab some cones and set up along walking path.

    Not having made it uptown in awhile, new faces were seen. It’s good to move around!

    At 0530 disclaimer was given followed by a mosey to the brick area at the entrance to the alley of darkness. Normal warmup, then mosey to cones.

    First up – Lucky 7 BLIMPS

    7 burpees at first cone, 6 at second, and so forth. After 1 burpee run the parking lot loop and back and wait for the 6. Continue with Lunges, imperial walkers, merkins, plank jacks and squats.

    During Lucky 7s O’doul’s pulled me aside and told me I needed to step things up and that my workout was weak. I pretended that I couldn’t hear him, deafness is a great crutch at times. He hung back with me to push me, tempting me with next seasons fig harvest. Better step it up! This guy is a beast!

    Next up, suicide burpee 11s.

    Do a burpee, run back to start line. Run up to 2nd cone for two burpees, run back to start line. Continue until 11 burpees.

    Times up, thank goodness.

    COT

    NMM

    YHC had to get Chew Toy back to his hotel, so coffee was missed with the Uptown crew. I’ll be back!

    Unfortunately we only got to 94 burpees, but pax were told to feel free to do the additional 6 on their own….

    Joking aside, O’Doul’s really is becoming a beast. He pushed hard and never quit. Brown Bag is raising a solid young man and I’m honored to have had the opportunity to lead.

    SYITG

  • Then there was 2 – from Bongo

    Despite the manly Broga going on at eh Children’s museum, gaining say 10 pounds on last weeks vacation ain’t coming off in the beatdown, so I needed to create my own with no place to hide during it. Fracsac was there for the ride too. Here is what happened:

    SSHX 20
    Peter Parker — 15
    MC -15
    Arm Circles 10 each
    5 burpees

    Off to planters by lake front, the circle of benches too wet and other residents I did not want to bother….
    10 dips at each planter run back to start line X 4

    11 on the levee at Canal blvd. Squats and Burpees with Burpees counting up

    House of Pain (3) stations — Bernie Sanders up levee for counter. Smell of rotting crawfish stayed with me for the day….

    Back for some Mary

    LBCs X 20
    Flutter kicks X 20
    Hold Plank 1:00 minute

    COT between 2 as we pray for our career directions with our mutual employer.

    Still a long way to go and diet changes.
    See you in the gloom and on the radio

    Bongo

  • Gonna Feel That In The Morning – from Fast Tax

    It was the usual hot, humid, and sloppy August morning at El Diablo as 11 PAX assembled, eager to push themselves and their brothers.

    YHC could tell from the chattiness during the disclaimer that a few audibles were going to be called this morning. After disclaimer, we moseyed to the rock pile accompanied by War Eagle’s lamentations that Rock City was Monday and today was Wednesday…in case YHC was not aware.

    Warmups consisted of SSH, Grass Grabbers, Hairy Rockettes, and Swan Dives

    After “low-medium” rock selections, we lined up against the fence in peoples chair for 10 reps of rock-a-bye-baby – a six count head and chest workout in cadence.
    Fee-Fi-Fo-Fum followed until we hit the sidewalk.

    Still bearing the brunt of PAX chit-chat, YHC opted to get a little dirty… Bring on the medium Hairburners. This involved PAX lining up in a plank and then pushing the rock across the slushy puddle-strewn field until we reached the fence whereupon we crawled backwards, pulling the rock back to the starting point.

    Rocks Up was next (20 reps IC), followed by the Bear Crawl Snake> punctuated by War Eagle’s admiration of Hand Grenada’s calves.

    After a brief mosey, YHC found a suitably nasty patch of ground triangulated by 3 trees, around which PAX would break into 3 groups for the Bearmuda Triangle. All PAX do 2 burpees then bear crawl to next tree, 4 burpees, then bear crawl to next tree, 8 burpees, then bear crawl to next tree, 16 burpees.

    Sufficiently dirty, we headed back to our rocks for one final punishment – Rapid Fire Rock Set, where YHC delegated the cadence calling to the Chatty Kathy members of the group.

    With aching shoulders and a couple of minutes to spare, slow Abe Vigodas were in order, followed by a quick mosey to the COT, circling up at 6:14:59 – that’s Fast Tax efficiency…
    Name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship!
    SYITG

    Hokie, Hand Grenada, PVC, HawgCycle, Rudy, Boo-Boo, Fast Tax, Scan Tron, War Eagle, Gabrielle, Pilsbury