F3 New Orleans

Category: New Orleans

  • Heavy Stations with Burpees – from Fracsac

    YHC arrived at the Renaissance to find Vagabond completing his community service by picking up trash left on the steps of NOMA. With battle gear offloaded at the fountain, it looked like it would be 2 at the Reni, until 3 other pax came in hot. It was a solid beat down festival!

    Disclaimer given, then mosey to the NOMA steps to face the bacon.

    Warmup was typical. Moroccan Night Club dancing made the bacon sizzle!

    The Thang

    Mosey towards the big lake track for 5 minutes EMOM x 10 burpees.

    Mosey back to the fountain to put the battle gear to use. 5 stations:
    1 – Coupon triceps
    2 – Coupon Squarls
    3 – Burpees
    4 – jump rope
    5 – Ruck sack or Sweetness Run to bridge and back (timer)
    Rinse and Repeat

    Finished off with Sunday mornings in the back of NOMA.

    COT

    SYITG

  • Sweaty Bells – 4-3-2022 – from Almonaster

    Day after Hogs!

    PAX Attended:

    – Almonaster
    – Moana
    – Slinger
    – Jingle Vader
    – Stork
    – Subprime
    – Moules

    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

    Mosey to the Fly.

    Curls

    11’s – Goblet squats starting with 10 and Wife Pleasers(Disappoiners) with the bell on the other side.

    Back to Field

    Sets

    Overhead press X 20 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Shrugs X 25 IC

    Set 2

    Move the bell between hands plank X 20 IC
    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • TENET – from Percleator

    YHC recently saw the film Tenet. So many questions. How does time inversion work? Who is Neil really? Is Christopher Nolan the greatest director of our time? (Yes). It’s all still unclear. So YHC had the PAX reenact parts of the movie to try and figure it out. Tenet is a palindrome and a theme in the movie is things going forward and going backward.

    Warmup: SSH, AV, AC, CP, BK, HK, Self-Love, IW

    First thang: T.E.N.E.T – Dora style workout but “mirrored”
    50 T – Merkins w/ Run to the Chimney and Nur back
    100 Empirial Walkers (don’t question the spelling) w/ bear crawl then crawl bear
    300 Never Cross Dollies (hello dollies with back off the ground in up crunch position) w/ lunge walk then walk lunge
    100 Empirial Walkers
    50 T- Merkins

    Second Thang: The McGuffin Game – A McGuffin is an object in a movie that exists just to drive the action. Ex: the brief case in Pulp Fiction
    Coupons placed in the middle of field. One member gets the coupon to the other side via murder bunnies. Opposing team member runs to one end of the field, 15 Maktar Njais, run to other end, 15 Freddie Murcurys, then steals the coupon and murder bunnies in the opposite direction. Getting the coupon to your side earns a point, though after enough running, no one had a real count on the points. 2.0’s ran laps around the field w/ 8 count bb’s, then got to make the PAX perform man-makers. Was it a little confusing? Yes, but so was the movie…

    Last Thang: Tunnel of love, in forward, then reverse. PAX held plank to make a tunnel while members army crawled through one at a time. Once everyone had gone through, reverse army crawl backward through the tunnel. Call back to the tunnel at the end of the movie.

    6+ minutes of Mary: American Hammers, Penguins, Lazy Boys, Australian sweat angels, Nolan Ryans, Flutter Kicks

    Always fun when the PAX doesn’t mind being the guinea pigs. Best bit of mumblechatter at the end:
    YHC: “Well hope y’all liked it.”
    Coyote: “I didn’t.”

    COT and Cardinal prayed us out.
    Thanks for the opportunity to lead.
    SYITG

  • The Headlights Are Getting Hazy – from Goose

    As three PAX rolled in right on time on a windy morning, mumblechatter was subdued by both the news of a major change in the life of one PAX (answered prayers!) and the major pain that YHC knew awaited them.

    Warmup: usuals plus some Moroccan Night Clubs to warm some still sore shoulders from last week’s craziness–SSH, WM, AC, Cherry Pickers, IW, SL.

    Thang 1:
    It all started with what at first sounded like a pretty challenging set of 11’s–jump squats at one stop sign and leg raises at the other, about 100m apart: start with 10 jump squats and 1 leg raise, then 9 jump squats and 2 leg raises, and on until 1 jump squat and 10 leg raises with the mode of transportation between being an all out sprint there and carioca back.
    Then, to add some flair to what would already be a cardio beast, for the duration of the rest of the beatdown, all PAX would stop and do five burpees for every car that pulled through.
    Which was a lot.
    T-claps to Percolator and Paradox for keeping up with YHC who was freshly motivated by a few days on a Lenten silent retreat. One of the major lesson learned there: there is no real growth without pain. Paradax vowed to never allow YHC to Q after a retreat again.

    Thang 2:
    After a good cardio/leg burner, YHC opted for another cardio/leg burner–Baba O’Reilly (song by The Who–“Teenage wasteland…”) with Imperial Walkers in rhythm for the duration of the song. Percleator knew what we were in for, but it was a new experience for Paradox, who learned that Peter Frampton makes the legs heavy and the neck ache. And, somehow, for those five minutes, not a car passed, though a burpee break would certainly have been welcomed.

    Finished with a few minutes left for Mary (and a set or two of burpees): Crunchy Frogs, Dying Cockroaches, maybe something else.

    COT–thanksgiving for answered prayers and God’s faithfulness, and intercession for that same faithfulness for family members going through an especially hard time. Shared gratitude for what a massive difference it makes having brothers to push ourselves with and the creativity we’ve come to expect in every beatdown, excited to see what we’ll face together.
    Thanks for letting me lead, gents.
    SYITG,
    Goose

  • H8 wet feet – from Hokie

    YHC is known for his dislike of wet feet so there was some concern after last night’s rain as to whether I would continue Murph training at The House of Pain or opt to plan B.

    As I arrived, Backed Up was excited for Murph Training and announced he brought a heavy duty band to aide in pull ups. Well, out with my Plan B and we started our saunter over to the House of Pain with phone lights aiding in our attempt to keep our feet dry.

    After an explanation of The Murph, and Murph training, we took care of the disclaimer and welcome and started our warm up with SSH, high knees and arm circles.

    We then started with 2 minutes to complete 3 pull ups, 6 hand release merkins and 9 squats and then rest for the remaining time.

    Then onto more 2 minutes rounds for 4-8-12; 5-10-15; 6-12-18; 7-14-21 and finally 8-16-24

    We then took time to recover by introducing Pax to additional preparation with Bolt 45 and 1 minute of speed humpers

    Next 2 minutes was set to just complete 8 pull ups and 16 hand release merkins

    Another two rounds of Bolt 45, speed humpers and 8-16 with 1 minute low slow squats between sets

    For our final stint in The House of Pain, 3 Pax would hang for 1 minute while the remaining Pax did an exercise… 1st group, hand release Merkins for “non-hangers”; 2nd group- squats; and 3rd group – burpees.

    We then moseyed to the H8 hill because part of The Murph is running. We would run the H8 route of up the hill; Bear crawl across, run down, across & up; bear crawl across; run down and across to complete figure 8.

    YHC has decided Murph training will now be 5-10-15 rinse and repeat to 60 pull ups, 65, 70, 75, 80, 85, 90 over the next few weeks

  • Meh – from Tinkles

    It started out well, got bogged down in the middle, and finished ok. I blame the train and the wind but really was probably poor directions for the modified 11’s at the levee. It’s too complicated to explain here which means it probably won’t work in the gloom! If you got it, you had a solid workout. If you didn’t, you got some extra ab work in. Better luck next time!

  • Best Warm Up Ever … words not heard – from Hokie

    YHC arrived at El Diablo and at 0529 gave a disclaimer including we would push ourselves but not hurt ourselves.

    We moseyed to the football field and Rudy was kind enough to get his speaker and 311 playlist.

    Today’s Tabata Style workout would have a leg portion, then shoulder portion and would close with an ab portion.

    YHC “claimed” the leg portion would serve as a warm up. Fast Tax, Boo Boo and Rudy mumbled and chattered indicating they did not agree.

    Each portion would have 7 exercises with 45 seconds of work and 15 seconds of rest. We would do each portion twice through. 14 minutes per portion.

    Tabata #1 – Legs
    2 rounds, work for :45, rest for :15
    – Bobby Hurley’s
    – Speed Humpers
    – Low slow Squats
    – Bolt 45’s
    – Lunges
    – Bear hold
    – Scorpions (L 1st time, R 2nd)

    Tabata #2 – Shoulders
    2 rounds, work for :45, rest for :15
    – Apollo Creed Burpees
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – Angle Grinder (Merkin/Knee tsp)
    – Bear crawl/crawl bear

    Tabata #3 – Abs/Core
    2 rounds, work for :45, rest for :15
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – Big Boy Sit Ups
    – v-ups
    – Box Cutters

    I love F3 and thank you for allowing me to associate with you all.

  • Spring Cleaning – from Paradox

    6 PAX cut their path through the gloom this morning to sharpen iron at the stage. YHC gave a short disclaimer to modify with coupons and check your form on coupon swings.

    WarmoRama: SSH, IW, WM, AC, Cherry Pickers, Self Love, High Knees, Butt Kicks- Bumper/Stop Sign Mosey. (Brief investigation of the CIA van turned out to be a gloom walker, carry on )

    Todays Task was training for Spring Cleaning. The LA spring weather is upon us and with it comes copious amounts of grass cutting, gutter cleaning, attic boxing, and car repairs. Never fear YHC is here to make sure your body is ready.

    THANG 1
    Got into the spirit early with some “Here comes the Sun” by the Beatles. Side plank Reach for the sun during the song with Merkins on “Sun”.
    Followed by a Man Maker tutorial by local F3 Lexicon Specialist/Historian Goose. 7 Man makers followed by track mosey then 6, 5,4 etc. Solid burn here with great discussion on the track.

    THANG 2
    Split into partner groups and everyone was assigned a coupon. (5 official F3 emblazoned Coups, and 1 unlicensed Cindy). Lined up and completed partner duo Spring Cleaning practices:
    1. Mow the Lawn: One to cut the grass, One to flip the clippings in your neighbor’s yard: 1 man takes coupon via rifle carry to halfway cone and does 5 coupon rows, benchmark and 5 more rows then rifle carry back. All while 2nd partner is doing coupon swings.
    2. Restock the kitchen: Your M called and wants all the toxin Debbie cakes out of the house for that spring diet. Time for a grocery run. Everyone knows you only need 1 trip. Farmer carry 1 side coupon, switch at bench, farmer carry back. While partner puts those groceries away with Squat jumps.
    3. Get Attic decorations: time to put up the 3 week old mardi gras boxes and look for the easter bunnies in the carnage you left in the attic crawl space after Christmas. 1 man does coupon overhead presses to “lift boxes” while the other lunge walks to the cone and back. Must have balance on that rickety attic ladder.
    4. Time to change the oil. Slide under that 2011 GMC and get a greasy oil pan: 1 man Coupon bench presses while the partner goes to change the inspection sticker at the DMV- sprint to outhouse, mosey back.

    Wrapped this one up with just enough time for Mary- Dolphin Hops and Penguins

    COT – Prayers for Ukraine, those travelling to Archbishop installation
    Perc prayed us out.

    Great to have Wet Tap back in the early group. Yankee Joe is becoming a regular and YHC can see the beatdown fever is setting in. His VQ will be upon us soon.

    Great effort and solid Monday morning posting fellas

    A privilege as always.

    SYITG

  • The Louisiana PureChest: Life, Liberty, and the Trivial Pursuit of Alligator Merkins – from Paradox

    The mindset: After a few months of baptism by fire beatdowns at the Stage YHCs first Peltier Park Q was set with great anticipation. Was the confidence there? Was my cadence on point? Enough props? What if it rains? Will Cardinal ask fine print questions? Will Goose undoubtedly question my form? The questions swirled as I pulled up to the peltch on a lovely spring morning. The JBL was charged. The props were set. Now just add PAX and its gumbeaux time.

    The mission: Take the PAX on a geographical, historical and cultural journey through the time and space of Louisiana history while giving multiple muscle systems two options: Fight or Run.
    The Pax: An impressive display of Gentleman with scattered 2.0s to make up 13.
    The warmup: 18 for all IC- (LA joined the US as the 18th state) SSH, IW, WM, Cherry Pickers, Self Love, High Knees, Butt Kicks
    Disclaimer was given for those recently minted PAX and reminders of modifications and safety were given for all. Lets get to it.

    THANG 1
    Mosey to the Thunder dome for a Cajun classic warm up. Louisiana Saturday Night- Tin Soldiers the entire song, Bonnie Blairs (boths sides) on “Louisiana Saturday Night”. We got down the fiddle, we got down the bow but most of all we danced in the kitchen.

    Next YHC explained that the LA Purchase doubled the size of the US. I could not gift the men land but I did promise a certified Louisiana PureChest after todays beatdown merkin variety (I worked on this dad Joke for months and the laughter was minimal, PAX were lazer focused). We assumed ring of Fire formation and completed 100 incline merkins, 75 Decline merkins, and 50 diamon merkins.

    Capped this off with Calling Baton Rouge just to make sure everyone had the juices flowing. High knees during whole song, Burpee on “Baton Rouge”, “Operator”, and “Louisiana”.

    THANG 2
    Mosey to the Football field for the Main event: Paradox Trivia. 4 cones set up 25 yards apart in a square. Each corner would be a trivia question. If correct we complete the associated exercise (see below). If incorrect we complete the exercise plus the punishment by traveling to the middle gumbo pot. When we arrive at the gumbo pot the PAX make a group decision to take 5 burpees or pick from the pot. (soon to learn the pot had some extra bay leaves). Mode of travel between all corners is 10 alligator merkins followed by bear crawls. Disclaimers: YHC used a childrens LA history website and Wikipedia for all sources and discrepancies were dismissed immediately.

    1. Who is LA named after? King Louis 14- Wide Merkins- Correct!
    2. How long is the causeway bridge? 24 miles. No mercy for 23.6 miles so the PAX had the first incorrect. (YHC wanted to test the gumbo pot). 50 SSH were selected and performed.
    3. How many parishes in LA? Local Theologian Goose came in strong with 64 and saved the PAX. 64 shoulder presses in squat position.
    4. Edwin Edwards # of terms and prison years? 4 terms, 8 prison years. Incorrect so we did 8 prisoner squats and alligatored to the pot for a selection. 10 diamond merkins
    5. How much $ for LA purchase? Pope came in with early correct answer (15 million) BUT was questioned by the PAX. Learned a lesson about listening to the quiet confidence in a group. PAX selected 17 million and paid with a trip to the gumbo pot for 15 carolina dry docks.
    6. NO is how far below sea level? 8 feet: 8 Jump squats. Pax guessed 12 and took another gumbo trip. This time fear of the spice was growing, and PAX accepted the 5 burpee offer.
    7. Highest point in LA? Mount Driskell- 535 ft. PAX got this correct and unlocked a special Paradox challenge. JBL whipped up a tune and the pax were instructed to start mountain climbers. If they can guess the song, artist, AND movie the song was played in they would reduce the pain to 1 minute. In a moment of pure astonishment our beloved parish priest came through with “miley Cyrus, The Climb andddd The Hannah Montana Movie” only 10 seconds into the work. Cardinal is truly gifted at reducing the pain for the PAX at all costs, even embarrassment.
    8. Name the distinguishing characteristics of alligator vs crocodile? Answered correctly and we advanced for the last set of alligator merkins.
    9. This LA animal recently transitioned from Endangered to Threatened list: La black bear. This pax again got this one down and earned bear crawls to the next cone.
    10. Official state song of LA: you are my sunshine. Enron shamed 318 by labeling Jefferson Davis as the artist of the song but quickly corrected to Jimmy Davis. (all is forgiven). YHC showed off some rather shakey sunshines (seated position with hands behind head and touching elbow to the ground) and an even shakier cadence. Promise I will shelf that one for a while
    11. Official boat of LA: Correct- Pirogue- 25 Scuba steves
    12. LA state dog: Correct- Catahoula leopard dog: 13 carolina dry docks
    13. La state fruit: Correct – Strawberry- alternate 25 superman and banana boats

    Circled up for the FINISHER***
    The Cajun Classic “Jumbalaya” with burpees on Bayoooo, calf raises on the rest.

    Mosey back to the flag for COT and Cardinal prayed us out.

    Moleskin: This one produced some great mumble chatter as the PAX worked on communication to get a “final answer”. Learning that correct answers can often come with early confidence from some of the younger or less experienced voices.

    An absolute joy to bring this one together and share it with the PAX.
    The opportunity to lead you men is a blessing.

    SYITG

  • Good with Coupons, Bad With Counting – from Logo

    A Foggy Morning Beatdown was enjoyed by 11 Pax in the friendly confines of Pontiff Field. We started with a warm-up of Side straddle hops, grass grabbers, Hillbilly’s, Abe Vigodas, and arm circles. Moseyed to the field with our rocks for a little “It’s all about the Benjamins workout 25 chest press, 25 walking lunges (with coupon) 25 chest press, 25 lunges back to the start, planking for the 6. 25 Curls, 25 walking lunges (with coupon), 25 curls, 25 lunges back to start, planking for the 6. 25 shoulder presses, 25 walking lunges (with coupon), 25 shoulder presses, 25 walking lunges back to start, planking for the 6. 25 kettle bell swings, 25 walking lunges (with coupon), 25 kettle bell swings, 25 walking lunges back to start, planking for the six. Then we moseyed over to the parking lot and did a farmer’s carry relay race. Unfortunately, the pax had trouble counting 1,2,1,2,1,2, so we ended up with 6 2’s and 4 1’s, so the 1’s took the race. Each pack took a relay turn farmer carrying 2 coupons the length of the parking lot and back while the remaining pax did rock work and Mary – chest press , LBC’s , Shoulder press, box cutters, curls, American hammer. Losing team was supposed to do 20 burpees, but we ran out of time, so we’ll make those up next time. Back to flag for COT.