F3 New Orleans

Category: New Orleans

  • Whatever It Takes to Win a Race – from King Kong

    Before I arrived at the AO, I made a stop to drop off couple coupons in the front of the statue at Audubon Zoo. At 5:30 a.m. 15 Pax gathered at our imaginary flag. I gave my disclaimer and then headed towards the grass field in front of Audubon Zoo with few warm-ups in cadence: self-love, windmills, low slow squats, SSHs, Hillbillies, and Imperial Walkers.

    After our warm-ups, we moseyed to the statue at the Zoo. Upon Seaman’s request, we did reverse arm-circles and forward arm-circles. Then we did the following:

    Thang 1
    Hand release Merkins x 15 in slow cadence
    Lunges x 15 in cadence
    LBCs x 15 in cadence
    We formed 2 lines and Indian Ran to Magazine Street and back with the coupon. The PAX at the front of the line was carrying the brick.

    Thang 2
    Incline Merkins x 15 in slow cadence
    Squats x 15 in cadence
    American Hammers x 20 in cadence
    Indian Ran to Magazine Street and back…. except this time it’s a race. Losers did 5 burpees. With that in mind, G-Spot just took off with one of the coupon.

    Thang 3
    Decline Merkins x 10 in slow cadence
    Step Ups x 20 in cadence
    Crunchy Frogs x 20 in cadence
    Indian Ran to Magazine Street and back with the coupons.

    Thang 4
    Decline Shoulder Taps x 15 in cadence
    Sitting position with over head claps x 15 in cadence
    Flutterkicks x 15 in cadence

    Thang 5
    Another race!!! We formed 2 lines in a plank position. The coupon was located with the last Pax in line. After he pulled through the brick to the next Pax, he got up and ran to the front of the line and planked. Rinse and repeat until the entire team got past the third light post. Losers did 5 burpees.

    Thang 6
    Final race!!! We formed 2 lines in a standing position. The coupon started off with the last Pax in line. After the Pax did an overhead press, he passed the coupon to the next Pax and ran to the front of the line. Rinse and repeat until the entire team got back to the stop sign by the statue. We were all winners, and everyone did 5 burpees.

    Circled up in front of the Zoo with some Mary’s: Hello Dolly’s x 15 in cadence, Ukraine x 20 in cadence, Protractors.

    Moseyed back to the flag for some COT.

    We prayed for my friend John with his speedy recovery after his cancer surgery. We prayed for Tenderloin with a successful, smooth surgery this Friday. We also prayed for safe travels for family and friends who are traveling and rounding up summer vacations. Finally, we asked Sky Q to continue to give us physical and mental strength so that we can continue to lead in our communities.

    SYITG

    King Kong

  • Mad Basketball Skills – from Fracsac

    5 Pax showed up to get the week off to a good start at the Renaissance.

    Warmup was the usual stuff facing the bacon.

    Next up was stations.

    Station 1 – Burpees AMRAP
    Station 2 – kettlebell swing with coupon
    Station 3 – Frac Special with the 60 lb sandbag – Sweetness
    Station 4 – Big boi sit-ups
    Station 5 – Dribble the basket ball back and forth in front of NOMA- Timer
    Rinse and Repeat

    Next up 11s on the steps of NOMA- burpees and squats

    Next was a basketball passing drill to the back of NOMA- 4 dribbles max then pass. Penalty for losing control or excessive dribbling. We did 8 counts.

    Sunday Mornings

    Return to flag with passing drills and 8 count penalties.

    COT

    T claps to Surge for EHing our newest Pax Bullseye! Welcome!!

    SYITG

  • They’ve Never Felt So Wrong – from Boo-Boo

    12 PAX entered the Pontiff bull pen, of which ten were hoping to add another notch in their quest to have their name etched in the El Diablo bat! Tclaps to Hokie and Rudy for being the first two to complete the challenge.

    A short mosey to midfield for a warmup. YHC always decides the warmup on the fly, and Rudy was quick to comment when YHC was slow in deciding the next exercise. He mistakenly took that as a sign of weakness and poor planning. The warmup included (at a minimum) SSH x31 in honor of Wally Pontiff, #31 LSU baseball; Grass Grabbers; Arm circles x10 forward and x11 backwards (to throw off Fracsac with his backwards counting); Mountain Climbers x15, PP x15; and IW x20. It is possible YHC forgot a few exercises.

    The PAX were instructed to line up on the the south goal line, facing north. As YHC pulled out his phone an announced we would be recycling a stacking beatdown, with some modifications, Hawg brought during the COVID shutdown, the mumblechatter increased, with Rudy again misjudging what was about to happen. Over the laughter and heckling, YHC gave instructions to the PAX to complete the designated stacking workout with a 50 yard mosey between each set as follows:

    5 burpees

    5 burpees, 10 merkins

    5 burpees, 10 merkins,15 LBC

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1)

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1)

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1)

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1), 40 SSH

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1), 40 SSH, 45 big boi sit-ups

    5 burpees, 10 merkins,15 LBC, 20 lunges (2/1), 25 mountain climbers (2/1), 30 plank jacks, 35 American Hammers (2/1), 40 SSH, 45 big boi sit-ups, 50 squats

    Things got quiet around the time the mountain climbers kicked in. Funny how that happens!

    COT, prayer lead by War Eagle, OUT!

    It’s always an honor to lead HIM and have your leadership tested. Thanks for pushing!

  • Penalty Shots – from Fracsac

    Two Pax posted at the Goldmine for Fun & Games Friday. With a disclaimer given and a mosey to the blue mat, we did a warmup with the usual stuff.
    First up: Stations with Pax choice
    Pax 1 runs 100 60 yards does 3 burpees and runs back as the timer.
    Pax 2 does an exercise called by Pax 1.
    Flack Jack and rinse and repeat x 5

    Grab the soccer ball and head to the field. Passing drills goal to goal followed by taking turns with penalty shots on each end. Final score – 1 to 1.

    COT followed by Coffeteria.

    SYITG

  • How do you get to 100…..1 at a time – from Mahatma

    The morning air was wet with streaks of lightning off in the distance – a perfect setting of gloom for the Uptowner.

    8 pax meet in the chain link box at Pontiff with high anticipation of what this morning will bring. YHC approached with a trash bag of goodies and his boom box fully charged.

    Playlist started with “Greenie Rule” in effect. If you don’t know and are curious sift through my last couple of BB for description otherwise if you don’t care no problem as it will be in all future beatdowns that tunes are played.

    Quick disclaimer with Charmine emphasizing that YHC is not a professional…..which I whole heartedly agreed and we kicked off the warm up.
    5-7 of each
    SSH
    ABVAGODA
    MNT MAN POOPERS
    GOOD MORNINGS
    5 OYO Burpees for good measure

    Slow mosey to the kiddie land – 2 lines formed at the rings for pull ups 3 rounds of 3.
    5 Burpees for good measure

    Mosey back
    5 more Burpees – at this point Bolt is seeing that YHC is at least attempting to maintain the focus towards 100.

    Cnt off 1,2 until 2 4 pax teams created. Cones and bats brought out for relay challenge.
    The 2 teams competed:
    1st in dizydean burpee which was 5 times around the bat then perform 5 burpees run to the other side repeat 5 times around the bat followed by 5 more burpees then run back. Each time the bat was dropped another pax was to jump in. End in a close tie with Hokie and Charmine sprinting to the finish so ALL did 5 penalty burpees.
    2nd was the same except no burpees after the 5 times around the bat – team 1 lost and had 5 penalty burpees yet most of not all pax on team 2 joined in.

    At this point there had been 2 Greenie changes – YHC and Sandbar

    Now the “game” – Cabbage-Burpees which was 1st played in the Summer of 2019 (before the world went crazy!!!! and things we know today are the unfortunate infiltrations of our past)

    How it’s played:
    2 pitches (if the pitcher sucks he will be penalized by YHC with Burpees then moved to a new position).
    Strike Out – batter 5 BP
    1st out batting team 2BP
    2nd out 4BP
    Ea base hit or advanced base equals a BP for the defense.
    So a single 1
    Double 2
    Triple 3
    HR 5
    These are to be performed immediately after the batting takes place before next batter for both offense and defense.

    1 burpee for ea run scores accumulated for the inning and performed between innings while changing roles on the field.

    Losing team 10 burpee Penalty.
    Team 1 – Hokie, Sandbar, Stroganoff and Mahatma
    Def
    Team 2 – Glamper, Bolt, Charmine and Rafiki

    Mary – x 20 weighted ball with BigBoy sit ups
    X 20 leg extension throws (you had to be there to understand)

    FlipFlop

    COT

    Prayers for our brother TenderLoin who will be undergoing open heart surgery next Friday. No doubt God brought him into our Pax to help build a base of support both physically and spiritually for what lies ahead. I’m confident he will be back on his feet in no time running the track.

  • “Brick killed a guy” – from Enron

    Better late than never a backblast from Monday, 7/18/22.

    YHC rolled up to the stage in the dark to prepare for the morning’s beatdown. After some prior recalling from Paradox that it has been a while since the bricks have been seen, a theme popped up. 12 bricks were unloaded and prepared for the PAX. (Fortunately, 2 extra bricks were unveiled as Paradox found that they are more fragile than previously believed).
    Shortly thereafter the following started rolling in:

    PAX: Enron, Goose, Paradox, Wilford Montana, Yankee Joe

    Warmup: the usual plus a couple with a mosey, bricks in hand, to the stop sign afterwards – SSH, WM, AC, Cherry Pickers, Grass Grabbers, IW

    After gathering at the stop sign, YHC informed the PAX that the bricks were now a part of them. “There are many bricks like this, but these bricks are mine”. Instructing that the bricks would not be placed on the ground for the remainder of the time.

    Thang 1: Rich Man’s Row Run/Nur
    Rotating Run and Nur between each light pole along the way, the following exercises were completed at each pole with bricks.
    5 x Hand Release Brick Merkins
    10 x Flys with Bricks (The clapping/showing-off of the bricks during this is what broke two bricks for Paradox, resulting in having to carry 4 pieces for the remainder of the run)
    15 x Arms out Squats
    20 x Shoulder Taps
    25 x Moroccan Night Clubs
    Rinse and Repeat – completed 3 rounds of these before making it back to the front of the Stage

    Thang 2: A song – “Brick House” – The Commodores
    After some banter about difficulties of connecting to JBL and the ongoing discussion/argument of which portable speaker is best, the song was started. Thanks to Wilford Montana for the correct guess on the year “Brick House” was released – 1977.
    The following was performed:
    Curls for the duration of the song
    Overhead clap on “Brick”
    Seal Clap on “House”

    Thang 3: 7-18-22s
    Chose a triangle using the picnic tables that the PAX are praying are still around for the St. Vincent 500, the following exercises were completed at each one, still with bricks:
    7- Moroccan Night Clubs
    Bear Crawl to Table
    18 – V ups
    Crab Walk
    22 – Curls
    Mosey

    Next Round:
    7 – Tricep Extensions
    Bear Crawl
    18- Floyd Mayweather’s
    Crab Walk
    22 – Nolan Ryan’s (11 on Each side)
    Mosey back

    Finished with some brick included Mary.

    COT and prayed us out. It was a great experience this morning with these guys, thanks to all that made it.

    Till next time in the Gloom,
    Enron

  • Afternoon Delight – 7-20-2022 – from Almonaster

    Before the Gnarly Nutria!

    PAX:

    – Strings
    – SOGO
    – FCOJ
    – Almonaster

    We had rain so we moved the Beatdown to the Shelter.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC
    Take a lap around the Parking lot.

    The Thang:

    Shelter:

    Burpees – 10 OYO
    Incline Merkins – 10 IC
    Dips – 10 IC
    Decline Merkins – 10 IC

    Squats – 10 IC
    Right Leg Step up – 10 IC
    Left leg Step up – 10 IC
    Burpees – 10 OYO

    Take a lap around the Parking lot.

    Blimps!
    Stating with 5 then counting to 30

    Exercise down the Parking lot with:

    High Knees, Butt Kicks, and Toy Soldiers.

    Mary:

    LBC’s – 20 IC
    Flutter Kicks – 20 IC
    LBT’s – 20 IC
    Hello Dolly’s – 20 IC
    Douille’s (Russian Twists) – 20 IC

    Stretches.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • The KING of the Wood – from Mahatma

    The King of the Wood is now a legend of lore in fires forged by El Diablo……Hokie.

    That said I apologize for the delayed BB as the work out was written in Elf dust.

    So like many prior beatdowns YHC attempted to establish a “serious” tone by calling out “grab assing” and “jaw jacking” which actually backfired as should be expected. So with the chatter of a school girl soccer team we headed to the field for the warm up.

    Speaker in place with a “planned” playlist blaring tunes for mental distractions.

    Standard cadence of 5-10 ea
    SSH
    ABVAGODA
    GOOD MORNINGS
    MNT MAN POOPERS
    BURPEES

    Before the fun began the “Greenie” rule was established. This was adapted from Willie saying how the Uptowners deal with tune disconnect. Any time a PAX doesn’t like the tune they can change it with a penalty of 5 Burpees – each time the same pax changes a tune their penalty increases by 5 so 2nd = 10 3rd = 15 and so on.

    There was a battle over hated and favorite tunes between War Eagle, Fast Tax, Boo-boo, Rudy and maybe Handgranada. And plenty of penalty burpees!

    So the beatdown was 25 x various exercises some single some double. Finishing with a 100 yd bear crawl then the finale: A/C D/C’s Burbee Thunder Struck – roughly 30-34 depending on your hearing.

    COT

    Congrats again to Hokie the hard charger that was etched history!

    Proud to have the opportunity to lead and know that I push buttons but it’s nothing personal just trying to get the most out of all of us

    SYITG

  • Bleepin’ Progress! – from Goose

    Four PAX made their mark in the swampy grass at Schriever Park this morning as the initial side straddle hops squished deep ruts around the flag. But, if YHC is gonna get up at 5am to go jump in the mud, I’m grateful it’s with these HIMs.

    After a briefer warmup than normal, we moseyed to the mini Thunderdome to get really warm with a classic: “Baba O’Reilly” by the Who; Imperial Walkers for the duration in rhythm with the 5 minute song. That one doesn’t seem to get any easier.

    Now that the legs were warm, we moseyed to the tennis courts for the continuation of the dreaded Bleep Test saga. This time the PAX was challenged to push for two more lengths than last week’s max out, and YHC promised we’d only do it once this time for maximum effort. It was Elmer’s first time, though his superhuman effort (despite PTSD from his middle school experience) really changed the dynamic and pushed Cardinal and YHC to do more than we probably would have otherwise. Nice work, Elmer’s!

    Stayed on the tennis court for some figure 8’s. PAX started at one corner, and in a single file(ish) line, bear crawled and side shuffled a figure 8 pattern (up to the net, across, up to the opposite baseline, across, back to the net, across, back to the baseline, and across back to the start). Vertical lines were bear crawls, and horizontal lines were side shuffles for round 1, all facing forward, which meant it was crawl bears for the trips back toward the baseline. Round 2 was the same principal, but with crab walks, carioca, and walk crabs. Cardinal dominated, per usual, with all things crab walk, and an F3 Olympics was discussed as a way to showcase this natural dominance. (Research is being done into what anatomical anomaly gives him such an advantage, or whether performance enhancing drugs or genetic grafting with a crab are involved.)

    Next, we finished with some Dora 123 utilizing the bleachers and the dry, spongy surface of the playground. While Partner 1 hammered away at 100 Big Boy Situps, 200 Leg Raises, and 300 LBC’s, Partner 2 ran to the bleachers and ran up and down them for the first set, 5 box jumps for the second set, and 5 derkins for the third set. We had to stop at 150 LBC’s for time and so that representatives from the Terrebonne Parish Parks and Rec Dept. didn’t come after us for the muddy rut we were digging between the playground and the bleachers.

    Moseyed back to the flag for COT and prayer led by Elmer’s. Great appreciation for the brotherhood this morning and the willingness to truly take ownership of the common suffering.

    SYITG,
    Goose

  • Blasting the Track – from Fracsac

    With red beans making their way through from Monday, 3 pax hit the track for a little afterburner blast. Sprint the straightaways and mosey between for 4.20 miles of work.