F3 New Orleans

Category: New Orleans

  • 4 HIMs & a Rucker – from Hokie

    71° at 0500 at The OG

    4 HIMs stuck around for a beat down and Hokie ventured off for 3.0 mile ruck including the garage, the Mardi Gras light tour and the lever

  • Monday Audible – from Mahatma

    After a disappointing Super Bowl game where Go-Devil lead another Rams team to a victory influenced by ref throwing yellow flags this time I was so looking forward to throwing rocks at RC. Yet for some strange reason just before hitting the I-10 ramp there was a thought to check the Q schedule (as I very seldom check emails on Sunday or early Monday, if in fact reminders are still sent) as to who was leading…….damn an Audible was just called as I see Mahatma was signed up to Q the scrum! Mindset changed now I had to floor it to make that journey to the “rough” side of Metry!
    Burning rubber I enter the stadium parking lot to see 3 silhouettes standing in the wet grass scratching their head as if to be wondering if they had to call an audible for Qing amongst themselves yet as my truck comes to a stop and my shoes hit the deck……game on!

    Quick disclaimer and a short mosey to the play set a short warm up ensued:
    25 SSH
    10 Mnt Man Poopers
    10 Side Lunge
    10 Imperial Walkers
    10 Peter Parker / Parker Peters
    All got on the parallel dip bar – 5 count
    Same for the monkey bars – 5 pull ups

    Mosey to the Performing Arts Bldg
    Ascend to the “skybox” and pair up for a mini DORA:
    50 Merkins
    100 jump sqts
    150 dips
    Flip / Flop
    Timer was to run down the ramp to the street and around to ascend the stairs back to the sky box. Max reps 25 then hold plank to wait – until we got to dips max out reps while partner was running.
    Once complete we moseyed back down to the benches in front of the PA center 2 rounds of box jumps, decline , incline merkins , step up dips and split sqts.
    Mosey to the parking lot for 5/11 (1 less then 66). 5 merkins at each lamp post X 11 with some form of made up animal movement between each post. When completed we moseyed back to the start. YHC grabbed his phone (hey this is Metry – NOT NOLA so leaving your phone on the curb is not a risk)!

    Line up for an Indian run back to the play set finisher 2 rounds of 5 dead hang pull ups (assisted if needed) then 5 parallel bar dips.

    5 minutes of Mary:
    Gas Pumpers
    Big Boy Sit Ups
    Baby T’s
    And real scuba kicks

    Back to the flag for COT

  • Afternoon Delight – 2-16-2022 – from Almonaster

    Miles for RCR!

    PAX:

    – MacGyver
    – Subprime
    – Couch
    – Almonaster

    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

    The Thang:

    Tonight was the night to Mosey around the Track for miles.

    Incline Push/Pull Station.
    4 Sets

    Stop at the Bridge.

    Lunges Right Foot – 10 IC
    Lunges Left Foot – 10 IC
    Squats – 10 IC

    Fountain.

    Right Leg Step-up – 10 IC
    6 Count Bench Crawl up and incline Merkin (alternate halfway) – 10 IC
    Left Leg Step-up – 10 IC
    Dips – 10 IC

    Stop by the Golf Cart Path.

    Burpees – 10 OYO

    Stop by final Curve

    Mary

    LBC’s – 20, IC
    Flutter Kicks – 20, IC
    Douille’s (Russian Twists) – 20 IC
    Burpees – 5 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • Bad Romance: Are Burpees the 6th Love Language?? – from Paradox

    With a frigid stage and low morale after Joe Brrrr’s magical run ended, the PAX needed a beatdown to get this week going. We needed love, we needed each other, but most of all we needed burpees. At 6:14 YHC was lonely at the Stage and I was working out how to do Power merkins solo when my Master Sensai Goose came in hot with the shovel flag.

    Warmorama (14s!)
    For a warmup switch we went dynamic with rich mansion loop warm up and did the following 14 reps of each on light poles: SSH, IW, Windmills, arm circles, high knees, butt kickers. Shout out to Percelator for catching up even though we abandoned the stage. Mosey back to the flag and discussed how Joe Brrrr needs more O line!!

    Thang 1: Bad Romance
    YHC gave a disclaimer that we would be honoring Valentines day by learning the love languages the hard way. But first we must acknowledge all those that came before our true love…
    Lady Gaga “Bad Romance”- Merkins on LOVE, Peter Parkers on Bad Romance, hold plank for the rest and alternate individual breaks for a track lap (it’s a long one).

    Thang 2: Love Languages
    1. GIFTS- Started with 10 burpees alternating with prisoner squats in honor of St. Valentines imprisonment. (10 burpees run track 2 squats run track, 9 burpees, run track 4 squats…etc). After running some advanced calculus with Goose we got the routine down and felt the deep quad burn.
    2. AFFIRMATIONS: We took turns picking from a box of chocolates with each individual wrapped treat including an affirmation to share with someone. Completed the following: 25 wide merkins, 60 second people chair, 40 mountain climbers, 20 step ups, 15 burpees
    3. PHYSICAL TOUCH: Power merkins/Derkins. Partnered up and low man planks while the other guy has feet on plank guys back. Alternating power merkins and derkins than swap. (odd man out ran the track). Whats better than a couples massage??
    4. SERVICE: ran low on time here but alternated wheelbarrow merkins and track runs and everyone had a round.
    5. TIME: planned to spend this on Mary but we hit 7am so YHC assigned everyone a decade of the Rosary.

    COT and Goose prayed us out.

  • KB & the Frac – from Fracsac

    Kenna Brah was excited to see YHC, so excited that he immediately started doing burpees upon seeing me. “Could this day get any better?”, asked my inner awesome voice. YHC quickly remembered to give a disclaimer, then figured my older brotha from another motha might need a little warmup. So we began with SSH and did some other regular warmup stuff, ending with 10 x 8 count BBs. Then it was time to mosey to the levee to take advantage of the concrete apron that was begging for attention. Since KB (that’s what we’ll refer to him as now) wanted burpees, who was YHC to deny him, or should I say HIM? Elevens with burpees and merkins, stopping at the top of the levee for 5 squats each time. KB really seemed to dig it. We then moseyed to the benches for some Power Ups, derkins, dips, and Bulgarian Split Squats. Those Bulgarians really know how to deliver the burn, I guess that’s why they invented that style of squat. If anyone knows a Bulgarian, please EH him, we need more info on this split squat thang. We saw a couple planes, so we did more burpees, cause that’s kinda what we do. We finished off with some Mary, kickin’ it with the Scuba Diver!

    COT

    Great stuff!

    SYITG!

  • New AO by Popular Demand in Houma!! – from Goose

    Cardinal is an EH specialist, though if you asked him, he’d deny it. However, after just one conversation, he convinced a group of young dads to commit to Tuesday morning beatdowns–not just one beatdown, but every Tuesday morning–in Houma. So, the Thibodaux shovel flag was planted this morning amidst the frozen clover on the top of the hill at the Lumen Christi Retreat Center overlooking a gorgeous sunrise on the lake.
    Two of the dads in the group showed up while two more who couldn’t come wailed and ground their teeth with commitments to move heaven and earth so as not to miss next week. Cardinal and YHC walked them through the basics and the disclaimer, and it was on.

    Warmup: side straddle hops, windmills, arm circles, Imperial Walkers, and self love; all x20, all IC.

    Thang 1:
    YHC wanted to wake the muscles and lungs up, introduce them to some F3 basics, and start a love/hate relationship with that hill, so we undertook a set of 7’s–Merkins on one side, Big Boi Situps on the other, with 5 jump squats every time the hill was topped.

    Thang 2:
    YHC also wanted to give them an experience of F3 creativity, so I thought back to a few of the highlights from my experience on the Northshore and settled on a game Steve came up with a few years ago. A playlist was created for a version of “Name that Tune,” and each song was assigned an exercise to be executed for the duration of the song unless any PAX could name the title and/or artist. If they just named the title or artist, we’d stop at 2 minutes, but if they could name both, we’d move on immediately.
    YHC’s playlist consisted of a lot of 80’s and 90’s stuff that would have been obvious to anyone over 35, so the list was pretty long to take a number of full skips into account. However, the PAX who showed were both uncultured and relatively young-ish, so reps completed were plentiful, but songs completed were not. Some may have been more attainable if the PAX’s brains were less affected by the hill, but they appreciated the creativity, the challenge, and the variety, nonetheless.

    Moseyed back up the hill to the flag for COT and naming of the two FNG’s: welcome Paradiddle and Elmer’s!

    The gratitude and excitement for the chance to do this regularly with other (more or less) respectable men was palpable, and YHC is filled with gratitude for the way God continues to provide for the deep hunger of men through the gift of F3.

    See You in the Gloom,
    Goose

  • Olympic Training – from Fracsac

    It was a long shot, but worth a try. YHC reached out to Dennis Shaver to see if he could up our sprint game. He said the only day he could join us was 15 February, and he would make us masters of the sprint. YHC had no idea he would bring the LSU marching band, which woke up the Pontiff neighborhood! It was an incredible display of track and field glory! Coach assured YHC that he could get these legs to Olympic speeds in just 45 minutes! These legs have never moved faster than they did today. The marching band and cheerleaders helped too. The entire neighborhood gathered on the bleachers to witness history in the making. It was glorious!!

    COT was quick….

    SYITG

  • Love Rocks! – from MacGyver

    Love rocks

    With romance on their mind, 6 pax showed to Rock City on a chilly Monday morning ready to start the week in the best way. Disclaimer was provided by the Q and they were off to the races with
    30x SSH, 10x Abe Vigotas, 15x Imperial Walkers, then we moseyed to the rock pile to pick our companions.
    The Pax were instructed to give a name to their darling as we walked over to the parking lot, our minds filled with that which was to come, we made a circle then we did flutter kicks holding our babes above us, each pax calling out a set, the reps were determined by how many letters were in their date’s name. This totaled 35 reps.
    Pax then recovered and did the same number count with squat thrusters.
    Then we moseyed to the gym and back with our burdens, switching shoulders at the gym.

    Another round of flutter kicks was followed by a round of American-Getups(definitely not Turkish) then they moseyed to the cabana and did 20x step ups,
    20x big boy sit-ups both with our sweethearts, then 18 more American getups. At this point one of the pax pointed out that he was having separations issues with Burpees after being so close with them in January, so we did 10 AYOP. Then we rifle carried our accompaniment back to their home’s and did 15x Penguins, 20x LBC’s, and 14x Wife Pleasers. Then we sprinted back to the flat for a set of Echo count stretch’s and COT

    On a serious note, Q would like to give a sincere thank you to the PAX who showed up, because YHC would have far-sacked in a heartbeat with them.

  • Mining for Gold – from Fracsac

    The Goldmine is rich with options, so YHC committed to planting the shovel flag and explore what the AO has hidden. With my imaginary pick axe in hand, a disclaimer was given, and the mining for non crypto began. 
    YHC was joined by two other Pax, Triple Shift and BayWatch. We grabbed a jump rope and 60 lb sandbag and did a short mosey next to the outdoor equipment recently completed by JP recreation folks:

    Warmup was the usual stuff.

    First up – Stations
    Sandbag Clean to Overhead press – AMRAP
    Jump rope – AMRAP
    Burpees x 10 – timer

    Rinse and repeat

    Next up – a short mosey to Arts building for Dirty Mac Deuce
    4 rounds of 3 x 12 count exercises – one arm, one leg, one core. Lap between each round is up the Performing Arts steps and down the ramp.

    Off to bleachers for step ups and dips

    Continue the mosey to other side of park for a look at the other outdoor gym recently completed. Stations again with dips, big boi sit ups on the decline bench, and burpees as the timer.

    Mosey back to the flag for a minute of stretching and CoT.

    NMM

    -Apparently the pax at the Uptowner were confused that YHC didn’t show with a promise of burpees. They’ll need a bigger carrot than that.
    -Bolt was so amazed by the presence of Hawg’s wood that he had to show his own to Rudy, which he supposedly asked Mambi to carry. At Coffeteria we were told that Hawg was so distraught by Bolts wood that he ran away before the beat down was complete.
    -Rudy seems to have trouble counting, especially when it comes to Burpees. The whole concept of the EMOM is probably beyond his comprehension, or maybe he was just preoccupied with trying to choose between which Pax wood he wants more. Don’t worry, YHC won’t judge.

    SYITG