F3 New Orleans

Category: New Orleans

  • A squirrel while doing squrls – from Boo-Boo

    After the standard disclaimer. PAX moseyed to the rock pile for warmup including SSH x 31, Arm circles 10 forward/ 10 backwards, Abe Vigodas x10, Grass Grabbers x10, Mountain Climbers x 20, and Toy Soldiers aka Hairy Rockettes aka Kim Jung-uns.

    PAX were instructed to grab a medium rock and proceed to the parking lot near the “running path.”

    LT. Dan across parking lot to the gym.

    3 sets of 25 (Or is it two? Let’s stick with three) triceps extension/chest press (75 total)
    Mosey 50 yards, 10 mountain climbers (2 is 1), and Bernie Sanders back

    SSH waiting for 6

    3 sets of 25 rows (75 total)
    Karaoke 50 yards, 10 American Hammers (2 is 1), and Karaoke back

    SSH waiting for 6

    3 sets of 25 (75 total) squrls (squat, curl)
    Mosey 50 yards, 10 LBCs, and mosey Back

    Tclaps to Rudy, who was the only PAX to complete the third set of squrls. Ironically, on his return mosey, Rudy chased a squirrel (while yelling “squirrel, squirrel”) that was innocently trying to cross the parking lot on its way to get some breakfast.

    Once PAX gained their composure from Rudy’s delirium caused by oxygen deprivation, they returned their rocks and moseyed to the flag.

    COT, prayer lead by War Eagle, OUT! It’s always an honor to lead HIM and helps me to become a better leader.

  • Pax Choice – from Vagabond

    Warmup

    Circle up for ring of fire
    slow burpees everyone all time
    each person does 15 in sequence until everyone has done each one time
    *merkin+shoulder tap
    *squat+kick
    *big bois
    *jump reverse

    Pax Choice with Rock @ Fountain (pax picks 1 of 3 exercise options from a bowl with option of 10 burpees allowed each time)

    Sunday mornings

  • Sweaty Bells – 6-26-2022 – from Almonaster

    It’s Hot!

    PAX Attended:

    – Jingle Vader
    – SOGO
    – Blowout
    – King Kong
    – 86
    – Douillie
    – Strings
    – FNG ChaseHer
    – Almonaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC
    Halos – 10 each side OYO

    Mosey to Moana’s Island.

    Curls

    At spot

    Shrugs – 25 IC
    Kettlebell Swings – 20 OYO

    Line up facing the trees line

    11’s – to 1st tree, start with one sit-up to getup with the bell and end with Froggers with a press.

    Take a lap!

    Back to Flag
    Tricepts Extension

    Mary
    Hello Dolly – 20 IC
    Douillie’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Better Late Than Never – from King Kong

    I Q’ed almost a month ago and was too lazy to write a backblast. On June 26, I decided to write this…..

    We moseyed behind Tulane Gibson Hall and did some warm-ups. Then moseyed to PJs under the wind tunnel with more warm-ups. Then arrived to Tulane Howard-Tilton Memorial Library, which is named after El Wire’s grandfather.

    Here we did Dora 1, 2, 3. While one partner ran a loop around the parking lot, the other partner was doing 100 step ups, 200 shoulder taps, and 300 American Hammers. Flap-jack until the exercises were completed.

    After Dora, we ran to the baby Loyola garage. At the first ramp, we bear crawled to the next level. At the second ramp, we lunge walked to the next level. At the third ramp, we bear crawled backwards to the next level. Once we got to the top, we Native American ran down to the base of the mountain.

    We then moseyed to the Palm Court to finish it out with a round of Mary’s with some good form merkins.

    Back to the flag with COT.

  • All Aboard the Nostalgia Train – from Paradox

    Louisiana summers always remind YHC of a childhood formed by endless pool days and blockbuster movie nights. (RIP video stores and God bless my parents for raising us in the pre streaming/iPad parenting era). Nothing better than rolling into the blockbuster with 5 bucks and having to make a single VHS selection with your siblings. Eyes still hazy with chlorine you scanned the not age-appropriate aisles and left with questions but always depended on the classics to take you home. Bring that baby to the counter, get reminded to “be kind and rewind” and you were just a trip to Pizza Hut away from a golden night in 1995. All of which suggests a list of what I consider to be the most formative movies during my upbringing, and we shall honor them today.

    A muggy yet comfortable Peltch met 4 PAX eager to get stronger. After a few flex sessions in our new shirts, we were ready to roll.

    Warmup
    The usual suspects and some cardio cleansers to get the furnace rolling. Tighty Whitey with a very respectable 6:03 arrival, Tclaps.
    SSH, GG, IW, WM, AC, Cherry Pickers, Mountain Climbers
    With a mosey to the Thunderdome we were all aboard the Nostalgia Train, transporting us back to the simpler times of our childhood…

    SpaceJam (1996) Fighting Monstars with MJ
    YHC rolled into the thunderdome in a blind panic realizing after a recent billing snafu my apple music account was not operating. Full tunnel vision set in as YHC planned humming the tune of the Space Jam theme song while an awkward 4 minutes passed by. Mumblechatter rose to a crescendo and some even blasphemed that there was trouble in JBL paradise. Goose stepped in and restored order to the beatdown with a Youtube recommendation and neurologic function returned to baseline. Its not lost on YHC that during the great Bluetooth wars of 2022 Team Anker could have used this situation for advantage but chose grace instead. There could be peace talks soon.

    Song -SpaceJam Theme Song via Youtube- Side shuffle suicides with a jump shot on SLAM and JAM. Followed by Ring of Fire Incline Merkins till we got to 96 (Space Jam Released in 1996). Yankee Joe correctly selected 1996 and seemed to have a knack for Year of movie selections for the entire beatdown.
    Mosey to Chimney and a great discussion about the definition of mumblechatter in all its forms.

    Ghostbusters (1984) Conquering our Foes with Science
    Song Ghostbusters by Ray Park: – Burpees on “GhostBusters”, IW on the rest of the song. Goose informed us that this was not Ray Park who became Darth Maul but actually Ray Park that did absolutely nothing else and we pondered how much he got in royalties from that gem.
    Partner up 200 Mountain climbers while partner does Zombie walks to the chimney and back.

    Homeward Bound (1992) Build the Bond, then put it to the test
    Partner up and completed 10 partner leg raises each x10, 3 rounds.
    Partner team went shoulder to shoulder for 10 step in lock step lunges then 10 merkins/10 squats while keeping tempo with your partner to chimney and back.

    Mosey to baseball Field via an Indiana Jones Temple of Doom run. The Last man in the Indian run drops off for 3 bonnie blairs then runs to catch up. After he “flattens” the pax, they all complete 5 merkins then repeat till we made it to the baseball field.

    Jurassic Park (1993) Hold on to your Butts!
    Partner up and one man does monkey humpers while the other does Trex lunges arond the bases. YHC intended these to be more of a skip but poor explanations had the PAX with full form lunges and everyones quads were gone pecan. (YHC was taught this phrase over the weekend and still figuring out how to use it)

    Mosey back to the flag and Yankee proclaimed He would not be endorsing YHCs dinosaur park!

    Just enough time for a little Extra Mary on the feast of her Immaculate Heart
    Dolphin Hops, Nolan Ryans, LBCs, Sweat Angels, Scuba Steve, Big Boys, Bicycles
    Announcement: Tuesdays now at Schriever Park at 6am, St. Vincent 500 registrations and station sponsorships

    Prayer Intentions
    COT and Yankee Joe prayed us out

    Great effort and some top notch mosey discussions today fellas, enjoyed it. Thanks for accommodating my schedule and allowing me to lead.

    SYITG
    PARADOX

  • The cards cast our fate – from PVC

    We welcomed Cauliflower of NC
    Warmorama
    The usual
    The Thang
    Circled up and layed the deck of cards In the center. We went around the circle doing 20 of whatever card chosen(lots of Merkin’s). The Burpee option was given for those doing the Friday burpee challenge and Bolt and Hangrenade completed100 each.
    COT

  • DJ DOD – from Paradox

    Deep in the depths of the Paradox iPhone lives a playlist that has no name. It feeds on the souls of poor burpee form. It has daily injections of AC/DC and Led Zeppelin. It never stops looking for repetitive songs to link with even more repetitive exercises. It delights at the thought of mumblechatter. It has one singular purpose: smoke the PAX. It has grown for months in darkness waiting to be unleashed on unsuspecting individuals at the Stage when the moment was right…
    YHCc (your humble co-coordinator) rolled into a pitch-black stage after an early morning power outage. After questionable attendance and busy schedules abound a pre planned CoQ beatdown was ready to roll with Enron. A simple mixture of 1 deck of death plus a playlist was proposed and when the whistle blew 5:30 am the Stage lights flashed on and the monster was unleashed.

    Warmup
    Enron lead us through some favorites (SSH, WM, IW, grass grabbers ) and YHCc led a shoulder stretch series capped by a bumper Mosey with a beautiful sunrise where we weighed the pros and cons of an on site bathroom for the SV500 . (it was voted neigh x3)

    THANG
    Justin Timberlake got us started with “Cant stop the feeling” One pax ran the track , high knees on bench straight away while 2 pax got jiggy with some Morrocans. Cant stop the feeling indeed.
    DOD round 1: 20 merkins, 12 burpees, 17 LBCs
    Eminem led us to the picnic tables where we completed incline merkin types in ring of fire format during “Till I collapse”. Yankee Joe came up with an ingenious variation of staggered picnic table merkins. We alternated merkins sets with ring of fire step up. Well played slim shady.
    DOD round 2: 20 incline merkins, 400m sprint, 15 RosaLitas. Some confusion here on difference between Rosalita and Hello Dollie and Gooses deep exicon knowledge was sorely missed. (he had an appropriate excused absence)

    We once again fell into a burning Ring of Fire during Bear crawls around the picnic table while Johnny Cash informed us that love was a burning thing born of wild desire. Merkins for every “fire” and continuous bearcrawls the rest. We felt the love Johnny.

    DOD round 3- 100 SSH, Bear crawl, Karaoke to sidewalk and back

    YHCc gave the pax a disclaimer that things were about to get weird as JBL pulled a favorite from YHCc’s high school techno phase. Benny Benassi’/Skrillex led us through Cinema with Bicycles during all the beat drops and a variety of core for the rest (penguins, lbcs, big boys, leg raises). Enron got lost in a techno haze as the bicycle pace picked up and only a timely “recover” saved him from a strobe light seizure.

    2 minutes left for Lil Jon to ask us a deep philosophical question: Turn Down for What???
    Burpees on this phrase and IW on the rest. A fine finisher. Is there really anything We should turn down for? We are still searching for the answer.

    Announcements: Tuesdays at 6am for the new AO @ Shriever park. Continued preparations for the SV 500.
    Congrats to the Dawsons on the new 2.0 baby Joseph! There are reports his lil baby crunches are already surpassing his fathers form.
    COT and Enron prayed us out.

    Thanks to Enron for the co-Q . DJ DOD had a nice tempo and will be a Stage mainstay.
    Beautiful morning with a lot of Gods blessings to celebrate. Thanks for the opportunity fellas.

    SYITG

    DJ Pdox

  • Road Trip – from Mahatma

    The decision was made the evening before while sitting on the porch checking out the Q Sheet……no commitment for the birdcage so why not. YHC new the trek would require some planning: 1. Rise 15 minutes early 2. Pack a snack as its a long drive 3. Route around road construction 4. Don’t suck bring the beatdown.
    Well if it wasn’t for luck in crossing King Kong’s path YHC wouldn’t have had a shot at #4…..it was God’s plan!
    Arrive exactly at 5:30 – YHC busted out with “boom” box ready to rock…..only to find a crowd of 12-15 pax standing around. Quick disclaimer and we were off to the lighted alley you’d expect to find in Audubon (Metry ain’t got such nice things).
    Music On!
    Quick Warm up of AbVagodas, Mnt Man Poopers, Good Mornings, SSH, and Side Lunges

    Work 1
    1771
    Line Up on Light Pole 1, Speaker at Light Pole 2, transition at Light Pole 3
    For 1771 – each end always adds to 8 – flip flop exercise at either end V-Ups and Jump Squats
    2 Merkins in the middle in one direction and 2 Burpees in the middle coming back
    When finished circle up for Mary – Sandbar lead us in LBCs
    Work2
    Le’ 14 (I honestly think there were some chuckles as to the idea of how easy this was going to be).
    13 double under and 1 merkin
    12 double under and 2 merkins
    so on…….
    YHC has never been able to go past 8 without a break and today was no different. All Pax stood to recover for 1m and 15sec
    Restart
    7 double under and 7 merkins
    so on…..
    YHC made a mental strain error at 4 as we continued to 10 double under then 10 merkins at this point YHC was modifying merkins from his knees.
    We completed through 1 DU and 13 Merkins –

    Work 3
    In The Air Tonight
    Hold plank throughout the song – merkins during the best part YHC counted out 20

    Work 4
    AC/DC Thunderstruck
    1 Burpee everytime the title was said we counted somewhere between 30-32 – it appeared some of the pax hated the music as much as the burpees

    Warm Down with Mary
    X Factor – Gas Pumpers – WWII SitUps

    COT – welcome 2 new Pax – “Higgins” and “Royal w/Cheese”. No doubt Peaches was probably correct more “creative” names may have had been bestowed with the help of
    Angie’s List!

    All said it was good to see “most” of the pax…..lol just kidding. I can honestly say the “uptowners” do a great job showing up and continuing to EH. Solid!

  • Pyramid of Pain – from Shortbus

    Thursday morning on the westbank start with a short warmup of arm circles, windmills, and imperial walkers. We proceed to the amphitheater and use the steps for the following– 10 merkins, 20 lunges, 30 squats, 40 Mountain Climbers, 50 LBCs, 60 flutter kicks, 70 Bobby Hurleys, 80 SSH. Round 2 we reversed the order and finished with 80 merkins. Round 3 returned to the original order. Last 5 minutes was completed with some Lazy Boys.

  • A New AO? What the BLEEP?? – from Goose

    After Lumen Christi told us their retreat schedule was getting too packed to let a bunch of rowdy, burpeeing, snake biting, HIMs run around the otherwise quiet and reflective property every Tuesday morning, YHC made a quick hunt for a solution. The first choice was Schriever Park, and after making a visit on the way home from work, it was clear that it had great potential: playground equipment, benches galore, bleachers, baseball field, large fields of grass, and tennis courts. So, at 6am, 5 PAX hesitatingly made their way through the gate and into a new frontier. It doesn’t have an F3 name yet, but it certainly delivered this morning, and all were in agreement that we’d be back next Tuesday. (A little PTSD always keeps you coming back!)

    Warmup: When YHC didn’t start with SSH, the PAX had to pick their brains up off the grass, but it was premeditated; it was necessary. After starting with windmills and going through the rest of the usual routines, this time including high knees and butt kicks, YHC revealed that we’d be finishing with 29’s. It’s like 21’s, but today is Cardinal’s last day to be 29, so the theme was set.

    29’s: PAX do 29 SSH in cadence, but only the first 7 are counted out loud. Then, the rest are completed in silence, but if all the PAX didn’t stop exactly on 29, there would be a 10 burpee penalty. With 5 PAX, YHC was sure there would be burpees, especially with Enron’s tendencies with numbers. But, in one of the cleanest, most dramatic endings YHC has ever seen, all PAX stopped dead at exactly the same time. It was beautiful. It was inspiring. And we felt really good about ourselves for the last time that morning.

    Bleacher crawl merkins:
    Moseyed over to the baseball bleachers where all PAX crawled up one bleacher at a time completing three merkins (irkins) on each. Then, turned around and did the same thing coming down (headfirst, so three derkins on each).

    “29 Ways”:
    Moseyed to the Thunderdome 2.0 (smaller covered pavilion, but reminiscent of the large one at The Peltch). Played the song “29 Ways” by Marc Cohn, a favorite of YHC’s growing up and perfect for the day’s theme: 6 inch hold for the duration, leg raises on every “29”, and Hello Dollies for every “door” and “more”. This definitely ranks in the top 5 hardest songs this crew has done.

    BLEEP Test:
    YHC hadn’t heard of this until digging through the Exicon last night, but it seems like it’s a generally well known fitness routine/performance test. Using a Bleep Test app that beeps at shorter and shorter intervals over time, the PAX lined up on the tennis court and ran to a line 20 meters away at every beep. Anyone who couldn’t make it to the line before the next beep was “out” and had to complete continuous rounds of 29 squats, 29 air presses, and 29 toe touches until there was only one PAX remaining.
    The first few beeps were easy enough and gave the PAX plenty of time for a quick breath between runs, but that didn’t last long. It became clear pretty quickly that speed wasn’t what was needed for victory–it was oxygen. So, after one round, YHC reset the timer and lined us up for a second–there’s only one way to get better at this!
    We discussed future plans for all PAX to PR, then test again a few weeks/months later to mark improvement. Ought to be fun!

    29 burnout:
    Moseyed back to the Thunderdome 2.0, and in cadence, completed the following on the picnic tables: 29 L Leg stepups, 29 Freak Nasties, 29 R Leg stepups, 29 Irkins, 29 alternating stepups, and 29 Derkins.

    Moseyed to the flag for some Mary: 29 LBC’s IC, 29 Penguins IC, and 29 Big Boy Situps OYO (because Cardinal will be a big boy tomorrow!).

    COT and prayer with gratitude for a cool new AO, and on our way out, a walking couple stopped us to ask who we were. The guy was a Marine and law enforcement vet, and he was fired up to see us out there. Turns out, he’s also a pastor at a local Baptist church, and the likelihood is high that he’ll be FNG-ing soon, hopefully with some of his congregation to follow!

    Thanks for following my lead, guys, and for grinding it out today!
    SYITG,
    Goose