F3 New Orleans

Category: New Orleans

  • The traffic pattern – from Safety Valve

    On this Day in 1928, Amelia Earhart became the first woman to fly across the Atlantic Ocean. Second in history only to the famous Charles Lindbergh. She was also the first person ever to fly from the mainland of the US to Hawaii. To be a pilot at that point in history was not an easy task. To be a woman and pilot was almost unheard of. The calculations needed and limitations of the aircraft meant that only the most intelligent and daring of people became pilots. Most pilots nowadays learn to fly the aircraft, but like most things nowadays the process are automated. There are private jets that a passenger can push a button and the jet can land itself based on GPS and autopilot functions. That was far from the case in the 1920s. People like Amelia Earhart pushed the boundaries of what aircraft in her time can do, which led to the innovations we have today. Be like Amelia, push the boundaries of what we have now so that we may make the world a better place for our children and grandchildren.

    Warmaramma
    SSH – 50 of them
    Mountain climbers
    Willy mays hays
    Flying sun gods x 4

    Thangs:
    1. Learning to fly by Tom Petty – plank jacks for durations, burpees on the chorus
    2. Flying the traffic pattern – The newly paved section of the neighborhood is perfectly divided into 4 consecutive rectangles. The airport traffic pattern is flown in a rectangle. Couldn’t think of a better time to teach the PAX about flying the traffic pattern. We moseyed the short parallel streets and sprinted the long perpendicular streets because the hardest part of flying is the take off and landing.
    3. AMRAP – 1 minute of merkins and 1 minute of burpees, remember the rep count you got to. This had nothing to do with flying. Just trying to hurt these people… I mean, just trying to improve the health of my friends
    4. 11s – jump squats and stationary flying nuns
    5. AMRAP – 1 minute of merkins and 1 minute of burpees, try to match or beat the rep count from earlier

    COT, intentions, prayers. To the dismay of Goose, YHC opted for comfort over the “the fire within” since it was still wet with paradox’s sweat from the previous day. Thanks for showing up. Always a pleasure to lead.

    #renewyourvalves

  • Okwata love to hate – from Mahatma

    The venue is one of the best yet getting there can be a journey in and if itself – those that live close by get it and are rebuilding the consistency……except for today! YHC pulled up and saw a single silhouette of squints waiting gloom. After a little small talk and no disclaimer we headed out – YHC “I have a theme for today coming back to Okwata – a little of everything I love to hate” Squints “you mean running!?” YHC – “just a chuckle” as we make our way towards the “known” corner of the HATE! During our mosey a white small suv comes flying through the parking lanes, as we were warming up Squints says “you think that was another pax coming in hot?!” YHC “if so you’d think they would have seen us and made their way by now!” Then almost out of thin air boom pinewood was standing beside us ready to go with the youthful enthusiasm that is refreshing to see amongst us “old guys”!

    So warm up
    2 rounds of Scantron
    SSH
    Side Lunge
    Mnt Man Poopers
    Parker Peter / Peter Parker
    Shoulder Taps

    Thang 1
    A taste of an 8
    Rnd 1 4 burpee make the known loop
    Rnd 2 2 burpee R&R all continuous picking up the 6
    The 2 rounds finished under 9 minutes

    Stretch and Mary
    3 rounds
    Some local drive by verbal abuse…..it’s amusing to know how ignorant yutes can be!

    Thang 2
    Mosey to the top of the levee Indian Disperse as we ran to the House of Pain

    Once at the house incline merkins to recover
    Then 3 rounds of 3 pull ups 3 leg lifts
    Now time for a 3-6-5
    3 burpees
    Instead of 6 box jumps we did 5
    Instead of 5 rounds we did 6
    This was a youthful group and YHC wanted to step it up!
    Recover again with incline merkins – 5 extra because we wanted to quite!

    Mosey back to the tree – 5 minutes left so a quick mosey around the fountain with a short stop for a 1-5 round of Jack-Web

    Mosey back for COT

    Man I love Okwata and think the fire has been re lit to a solid level of hate.

    Look forward to a return. SYITG

  • OYO – from Charmin

    7 started with 7 finishing.

    Kennah Brah hit the inclines. YHC rucked the neighborhood. Runners did whatever they do and Rou kept his Knees over his Toes proving his consistency and commitment.

    Thumb War even found some golf balls.

    COT we prayed for colleagues experiencing change and gratefulness for new life.

  • Stock rock and the eye call – from Wet Tap

    Warrior Wednesday 6-19-24

    4 brave souls assembled at the coliseum grounds. All admiring the mile long barricade surrounding the field. It’s that time yet again. Manning camp is upon us. And what better way to celebrate this yearly event. A ruck. YHC had many ideas on what to do and where to go, but no solid quest or destination to achieve. YHC wanted to lead the impromptu Q. Totally off script and spontaneous is not my nature, but after experiencing many of smooth’s traffic burpees, there is something special about it. As we departed my mind wondered. Where to go and what to do?
    One of the PAX broke my daydream to blast out that valve was pulling up. Sure enough, the man or myth- soon to be legend appeared in the gloom sporting the legendary fire within tankini.

    Like a lightning bolt- a path was imprinted in the crevices of my visual cortex. A path leading to no other than “stock rock”

    As we rounded the corner, and processed down a well familiar route, a quick detour sent shivers down some, and whips of excitement to others. A poorly lit parking garage lay ahead.

    2 rounds of up the ramps and down the stairs had us in good spirits and quickly burnt through the morning time slot. A quick pace lap around the wellness center has us back to the parking lot for 6 am.

    COT & prayer intentions were discussed. Prayers by Cardinal.

    Thanks men for another great morning.

  • Run,Ruck.Stretch – from Kenna Brah

    October2014

  • Run,Ruck.Stretch – from Kenna Brah

    October2014

  • Dora’s little sister – from Kenna Brah

    2 swarthy Pax arrived to impart acceleration by consistency. A word many PAX may not understand.

    Taking hold of the Q reins, SC and KB trotted to the JPAS for a good time.
    Warm ups:
    Arm Circle Circuit
    Imperial Walkers
    Slow Vagodas
    Moutnian Man Poopers

    The Thang:
    100 Merkins combined – then run around JPAS
    200 BB Situps Combined – then run around JPAS
    300 Squats Combined – then run around JPAS
    400 Flutter Kicks 1/1 – then run around JPAS
    Mosey to Flag
    COT

  • Dora’s little sister – from Kenna Brah

    2 swarthy Pax arrived to impart acceleration by consistency. A word many PAX may not understand.

    Taking hold of the Q reins, SC and KB trotted to the JPAS for a good time.
    Warm ups:
    Arm Circle Circuit
    Imperial Walkers
    Slow Vagodas
    Moutnian Man Poopers

    The Thang:
    100 Merkins combined – then run around JPAS
    200 BB Situps Combined – then run around JPAS
    300 Squats Combined – then run around JPAS
    400 Flutter Kicks 1/1 – then run around JPAS
    Mosey to Flag
    COT

  • Burpees & AMRAPs – from Thighs

    We finally moved our AO start time to 0530. There are still mixed feelings, but seeing the sun rise was a new feeling for us all.

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Mountain Climbers
    7x Toe Touches
    7x Tempo Merkins
    7x Squats

    Then we ran to the parking lot to start the beat down. I arranged 4 cones into a large square which is the outline for the stations. Each station had a burpee workout. The reps started at 1 and built a pyramid to 5 reps and back down to 1. We ran to each station around the square.

    Station 1: Burpees
    Station 2: Catcher Burpees
    Station 3: Plank Walk Burpees
    Station 4: Pike Up Burpees

    After that workout, we ran over to the archway and did a static workout.
    We did 3 Wall-Sits: 60 secs, 45 Secs, and then 30 Secs.
    Then we did 3 Planks: 60 secs, 45 Secs, and then 30 Secs.

    Then we did AMRAP for 5 minutes; 40 secs on; 20 secs off.
    First set was from the archway to the cannon:
    3x Burpees
    Broadjump to the cannon
    10x SmurfJacks
    And then run back. Complete as many rounds as possible.
    We did this 3 times.

    For the 4th and 5th round, we did:
    5x Merkins
    Murder Bunnies to the cannon
    5x Plank Jacks
    And then run back. Complete as many rounds as possible.

    After that set, we ran back to the start and did a set of ab workouts.

    We ended with the usual close out, sending us off with a prayer and enjoying the sun rise.

    Looking forward to next time!

  • Be a Daddy, Not a Diddy – from America’s Best

    The beatdown usually starts with a small idea. YHC wanted to emphasize form today. The dictum “Slow is Smooth, Smooth is Fast” came to mind.
    YHC learned of this phrase from “cool dad” Phil Dunphy. Apparently the phrase subsequently became so prolific I believe the military even adopted it.
    Pre-Father’s Day miracle #1: Didn’t even realize I was creating a (Pre-)Father’s Day Beatdown.
    It’s probably known by now that YHC has an unhealthy compulsion to inject some kind of musical trivia into every beatdown. For this one, each song would have a commonality which the PAX would have to discern at the end of the beatdown.

    But first: Standard-issue Warmarama, with one addition
    SSH
    Windmills
    Imperial Walkers
    Mountain Climbers
    Arm Circles
    Willie Mays Hayes
    Top of the Merkin to Ya (not Blades of Steel) – programmed exclusively to help rehab YHC’s shoulder

    Quick mosey around The Center Formerly Known as The Lion’s Den while we heard “Intro” by The XX – only a 2 minute jam, so some sprinting was necessary.

    Prelude to The Thang:
    Originally planned as a Dora, YHC somehow found “All About the Benjamins” on a page I had saved from the Exicon, so I changed it from Dora to AATB… but I had already formed my playlist, and while Puff Daddy fits into the Father’s Day theme, “All About the Benjamins” would definitely not fit the music theme (and we won’t mention P-Diddy’s recent transgressions). I almost changed the entire musical theme around this song, but ultimately decided to keep the list as planned…

    Pre-Father’s Day Miracle #2: The song I had already chosen as the first song (originally for the Dora), was relatively unknown to me … and it contains the lyric “All About The Benjamins”

    On to the Thang: All About the Benjamins setup as 25 SLOW 6-count Curls, 25 lunge walks, then 25 Arnold Schwartzenager (8-count) Squats. Bear crawl back, rinse and repeat until we have done 100 of each.
    As Yankee Jeaux noted, the bear crawls seemed considerably easier after the super-tempo squats. That extra stretch actually does something. The importance of proper form, boys. Make a note of it.
    Not surprisingly, this part of the beatdown took a good amount of time. Our entertainment was not so much the music itself, but Paradox’s guesses on the music theme, as well as the artists. “Songs ODs smoked weed to in college?” stood out to me. Also of note, Dox may have heard the names Peter Gabriel and Phil Collins somehow associated with the 80s and 90s. Or maybe he is just trying to hurt Goose.

    We finished that up with just enough time for the gamified mosey around The CFKATLD. Except that it wasn’t a mosey, but a sprint with 5 Arnold Merkins at each stop, unless someone could identify the common thread amongst the songs. The catch: first, you have to identify the song/artist to unlock the your chance to guess the theme. We stopped at the first cone while YHC played a clip of Intro by the XX… Popeye correctly ID’d the band, but at that point did not have a guess for the theme. So we sprinted to the next cone and did the merkins while we heard a clip of The End of the Contender by Everything Everything… no one knew this one, so we sprinted/merkined again. This continued through songs by Django Django, JR JR, and Man Man. Somewhere in there Enron voiced the answer to the theme, but no one had yet unlocked any band name in order to make that guess, so on we suffered (YHC may have put the more obscure bands at the beginning by design). Finally Goose saved us, identifying Mr. Mister, and completing the second answer. We got to mosey the rest of the way while skipping past Talk Talk, Duran Duran, and the Ting Tings. Thankfully we did not have to listen to the Go-Gos.
    T-Claps to Enron for remembering to grab the cones.

    We arrived back at the flags for a quick Mary. YHC led us through some Wheezy Jeffersons before passing the baton to Goose, who apparently wanted to showcase YHC’s lack of coordination by ordering Dr. W’s. And there was much flailing.

    COT

    Always an honor and pleasure to lead.

    SYITG,
    America’s Best

    AB Sees: The Hand of God in everything. Even in Everything Everything.
    I mentioned some “miracles” in this blast, which is probably hyperbole, but I think it underlines the fact that God’s hand is truly in everything we experience. So from big miracles (like YHC finally becoming a Father a few years ago) to everyday “God Winks,” it’s important to acknowledge even the smallest things as gifts from God.