F3 New Orleans

Category: New Orleans

  • D-Day 80th Anniversary Workout – from Squints

    **The Warmup:**
    We started with a quick mosey around the Mardi Gras fountain, ending up on the grassy knoll for some good ol’ fashioned warmups:
    – Side Straddle Hops x 20 (because who doesn’t love hopping?)
    – Grass Grabbers x 10 (because the grass isn’t going to grab itself)
    – Abe Vigodas x 10 (slow and steady, just like Abe)
    – Imperial Walkers x 15 (marching to the beat of our own drum)
    – Mountain Climbers x 15 (pretending we’re scaling Everest)
    – Forward Arm Circles x 15 (windmills of glory)
    – Backward Arm Circles x 15 (because why not reverse the wind?)
    – Seal Claps x 15 (clapping like happy seals)

    **Tabata Timed at the House of Pain:**
    Next, we moseyed over to the House of Pain for a Tabata-style strength workout. It was 3 sets of 45-second intervals with 15 seconds of rest for each:
    – Pull Ups (pulling up all the courage)
    – Derkins (decline merkins for decline fun)
    – Dips (dipping into greatness)
    – Resting Chair with Air Press (sitting but still working)

    **Back to the Mardi Gras Fountain:**
    We headed back to the fountain where we (almost) completed 2 rounds of:

    – **D-Day Combo:** 2 merkins, half barrel roll into 2 jump squats, reverse half barrel roll and repeat starting with merkins (rolling and jumping our way to freedom)
    – **War Hammer:** WW2 sit-up with 4 American Hammers (double the pain, double the fun)
    – **J-Lo’s:** because we’re still Jenny from the block
    – **Nolan Ryan’s:** punching out the calories
    – **High Knees on the Ladders:** with a lap around the fountain (high stepping like pros)
    – **Step Ups:** stepping up our game
    -**All timed by a climb up the levee with a 50 lbs. slam ball and 5 overhead slams on top (because why not add a mountain to our molehill?)

    Moseyed back to the flag for COT: Name-A-Rama and a moment of silence to appreciate those men who paid the ultimate sacrifice on this day 80 years ago. May we live out today and every day as HIMs—not just for ourselves and our families, but for those men who never got that chance.

    Thank you for a great first Q this morning, HIMs!

    – Squints

  • F3 brothers and beyond – from Smooth Operator

    Stations of the cross ruck hybrid beatdown

    Maneater
    Cardinal
    Honeysuckle

    3 fearless rucksters pulled up to the Colloseum ready for action. What they didn’t know was YHC had a little extra in store for the PAX.

    Thang 1 Standard ruck to Cardinals house.

    At approximately 5:16 the Pax embarked on the first leg of our journey traveling north on Audubon Ave. Talking about lighthearted thing such as YHC’s inability to decipher Popeyes old English coded Groupme message.

    We made our way to St Thomas Aquinas for thang 2

    Thang 2 Stations of the Cross

    Not long ago YHC attended mass at STA and due to an unruly 2 year old spent the majority of the time walking the Stations of the Cross while holding a crying child. After making a couple laps, YHC mind began to wonder and was hit with a revelation. This would be a great place for a little shared suffering, and indeed it was.

    The rules were do a genuflection at station one then increase to the end. The kicker was the mode of transportation would be bear crawls. YHC quickly learned that red pea gravel does not feel good on knees and hands. The PAX made it to station 7 and YHC switched it to squats and lunge walk for mode of transportation. At 11 YHC switched it to shoulder presses and farmer carry for travel due to our need to get back on with our ruck and back to the flag at an appropriate time. The Pax did great on this little change up of a thang and probably grew tired of YHC making excuses for the excursion.

    Thang 3 the longer path

    Once we recovered from thang 2 the PAX hit the road once again traveling east in front of the student union then south past the police station. From here we immediately jumped back on the walking path and high tailed it past the Did outfield fence recalling Nicholls baseball losing out on their chance to get to Omaha this weekend in heartbreak fashion. We made the turn around the llarge yellow post sticking up in the middle of our walking path (side note if anyone knows why that post is there please feel free The share with group. A reward may accompany your answer) and headed back to the flag. We made it back at 0605 hoping to see a smirk waiting for us there but alas it did not come into fruition.

    We had COT , Intentions and instructions from Cardinal on the Eucharistic procession around Houma and Thibodaux tomorrow. Maneater prayed us out as we prayed for our F3 brothers and beyond. Thank to everyone for coming out and allowing YHC to lead.
    SYITG,
    Smooth Operator

  • Workout dedicated to Army Sgt Bryan Cooper Mount – from Pool Boy

    It was a great way to start the day with 2 FNG’s showing up. Reminder to all, the importance of introducing new men to our group.

    Quick warmups of Grass Grabbers, Abe Vigoda’s and Arm Circles.
    Thang:
    In keeping up with Mr. Rogers theme, we did a half Murph dedicated to Army Sergeant Bryan Cooper Mount. He was killed July 21, 2020 in Eastern Syria. He was a husband, son, brother, and leader who was adored by everyone who knew him.

    In no particular order and done individually:
    4 laps around track=1 mile
    50 pullups
    100 merkins
    150 squats
    Finish with 4 laps or whatever you have left in you.

    Mary back at the flag.
    Credit to Vagabond for the new FNG names. Welcome Crackspread and Little Mermaid.
    COT

  • 24156 Tsunmai – from Sea Man

    4 Pax headed out into the surprising morning syrup of humidity! 3 in the fast…1in the pedestrian lane. All returned slightly late.

  • My Everything hurts! – from Wet Tap

    6-3-24

    My everything hurts

    Early Monday morning YHC woke to the eerie feeling of my legs not being sore. This couldn’t be right. It was as if I’ve neglected this area for far too long. Almost as if a hybrid vehicle showed up at my door blasting showtunes and carrying Yankee, Montana, Goats, & Gordon. Things were just out of sorts.

    This began the mind wander to build a beatdown that would fix this atrociousness.

    Warmarama was quick and to the point
    SSH WMH High knees/butt kicks (suckle-style).

    Thang1.
    Partner up and complete a Cindy mile. When partner one had enough, he’d hand off and perform 10 burpees, partner 2 graciously accepts and completes 10 thrusters before moving on. Goose and Pope proved yet again to be from the same loins. The ferocity of these 2 are unmatched. Popeye and YHC weren’t far behind but consciously paced ourselves for what lies ahead.

    Thang2.
    With music in the agenda and a box that’s on the IR, YHC went high school and just started the truck and opened the doors. Classy and Cool. It fit the age as we belted out Pray by McHammer. We circled up and did genufections on “ pray” all while schooling Pope on the litany of classics by McHammer and the absence of parachute pants in todays society.

    Thang 3.
    Best crawl a lap around the stage.
    Lunge walk a lap around the stage.

    Simple and dreadful.

    Thang4.
    Ring of fire.
    100 Merkins
    100 coupon swings

    Thang5.
    On your 6.
    Toe taps over coupon ( left-top-right) 25

    Mary
    Wife pleasers. European and American versions
    BBS
    Crunchy frog
    LBC

    COT
    prayers for Goose’s new Gosling. And the health of both the M and he.
    The M’s attending ACTS.
    And the health of family and friends.

    Yet again, Thanks to those who come out and suffer willingly.

  • A wee bit of ND – from Rudy

    Been a while since YHC had provided a history lesson on ND, and Rock City is now filled with PAX that haven’t been blessed with this knowledge yet. So its time to fill them in. Brief disclaimer and we’re off to the rocks with a few straggling PAX rolling in hot post-train.

    Temp: Too Hot, Too Humid.
    Conditions: Ground surprisingly dry after a weekend of rain

    Quick warmup of an assortment of stretch-y and low-impact stuff. Then grab a rock and head to the field. I said “surprisingly dry” earlier, but the mosey to the field did manage to find the quagmire.

    Thing 1: ND History Ladder
    5 Burpees: for Blessed Basil Moreau, founder of the Order of the Holy Cross
    Add 10 Squats: for Fr. Edward Sorin, founder of the University
    Add 15 Merkins: for Fr. Andrew Morrissey, build the Grotto
    Add 20 Curls: for Fr. William Corby, Chaplain of the Irish Brigade during the Civil War
    Add 25 Imperial Walkers: for Fr. Thomas Walsh, oversaw rebuilding of ND post Fire
    Add 30 Rows: for brand new president Fr. Robert Dowd, 2 weeks on the job
    Add 35 Hello Dolly: for long standing president Fr. Ted Hesburgh

    In between, rifle carry back and forth across the field.

    Mixed in some ND trivia whereby Wedding Planner, Hand Grenada, Mahatma and Frac all managed to lose and earn 5 Blockees for the PAX. Pool Boy correctly guessed Navy, saving everyone from 5 more.

    Thing 2: Route 88s
    Like Route 66s, but better. Plus it evokes memories of ’88, the last ND championship year. Start with 3 Thrusters at Tree 1. Add 1 at each Tree. Halfway through, in the interest of time YHC had to modify as he was never going to get all 88 Thrusters. Mr. Rodgers, though, did. With a 30 pound weight vest too.

    Return the rocks and get back to the circle in the nick of time.

    Finish with COT: count-off (15 PAX!) and Name-o-rama. Ranging in ages from 20 (Good to see you Pinewood) through 60 (Kotter for the Mutt!)

    Thanks for putting up with me!

  • Mothership 2024-06-01 – from Catfish

    Conditions – Warm & Wet

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    Hip Circles (clockwise) x 5 (in cadence)
    Hip Circles (counterclockwise) x 5 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    Imperial Walkers x 20 (in cadence)
    Mountain Climbers x 20 (in cadence)
    Merkins x 10 (in cadence)
    Peter Parker Peters x 20 (in cadence)
    8-Count Bodybuilders x 10 (in cadence)

    Everyone grabbed a column and held a People’s Chair for a round of Bat Wings :

    Forward Arm Circles x 20 (in cadence)
    Backward Arm Circles x 20 (in cadence)
    Overhead Claps x 20 (in cadence)
    Seal Claps x 20 (in cadence)
    Moroccan Night Clubs x 20 (in cadence)

    Did a round of donkey kicks (x 15 in cadence) to finish up the leg burn, then took a mosey over to the garden area my the sculpture garden fence for:

    Alternating leg step-ups (8-count) x 20 (in cadence)
    Irkins x 20 (in cadence)
    Bulgarian Split Squats x 20 (in cadence)
    Derkins x 20 (in cadence)
    Bulgarian Split Squats (other leg) x 20 (in cadence)

    Continued the mosey toward the foundry. Stopped at a hill along the way for:

    V-Ups x 20 (in cadence)
    Big Boys x 20 (in cadence)
    Hello Dollies x 20 (in cadence)

    Finished the mosey to the foundry and then grabbed a quarter murph. After this, grabbed two rounds of a Merkin Ring of Fire (base position – plank), two round of a Jump Squat Ring of Fire (base position – Al Gore), and Two rounds of a V-Up Ring of Fire (base position – on back, legs 12” off ground).

    Moseyed over to the Museum west side steps for:

    Calf Raises x 20 (in cadence)
    Side Leg Lifts (left leg) x 10 (in cadence)
    Side Leg Lifts (right leg) x 10 (in cadence)

    Back to flag for COT, coffee afterwards @ PJ’s.

  • 24152 – Venti – from Sea Man

    A mass gathering pushed from RP on the levy route with 2FNGs…and a slew of 2.0s! Welcome new PAX Lois Lane, and Rocket

  • On Constancy – from Charmin

    This was the first time in a long time where YHC was the only Rucker/ by myself.

    Being fine with some alone time, YHC was able to reflect on the benefits on being constant, namely that that is where the benefits come from. YHC doubts that every Pax wants to wake up and post at 5:30 every morning, however, the benefit is that we are able to prove to ourselves that we can step out of our comfort zone and do hard things.

    It was also nice to end the workout seeing that Mahatma had joined us part way through the workout. He said that he was listening to a book and that caused him to miss the 5:30 start. What he later revealed was that the book was ‘100 short ways to take a nap’.

    COT focused on filling our jars of oil with the time we have and praying for others who need some oil in their jars.

  • Your Core Will Thank You Later – from Space Cowboy

    Another humid morning at Kennarie Ridge but the PAX showed up promptly at 530 and ready to go for their Wed beatdown. Those participating included our full time Kennarie Ridge residents, Boo Boo and War Eagle, but also some welcomed guests like Pool Boy, Mahatma, and FracSac. At 5:30, I gave the disclaimer and we headed for the pad.

    Warmerama
    Low squats x10
    Grass grabbers x10
    Slow Abe vigodas x10
    Forward arm circles x 15
    Backwards arm circles x 15
    Hillbillies x 10
    SSH x 20

    After warmups, we headed to the concrete path that encircles JPAX.

    Thang 1 – The concrete path that encircles JPAX consists of 24 total light poles.  This workout consisted of 12 separate groupings with each containing a first exercise that covers the distance over 2 light poles along JPAX walkway; and, a second exercise that is performed at the 2nd pole.  This process continues every 2 poles (that’s every 2 poles, not 1 pole, Frac) until we completed the path around JPAX.
    1.           High Knee Claps
    Imperial Walkers x 25
    2.           Lunges
    Mountain Climbers 2-1 x 40
    3.           Butt kickers
    Twisted knee taps x 40
    4.           High Knees
    Burpees x 20
    5.           High Knee Claps
    American Hammer 2-1 x 25
    6.           Lunges
    Freddy Mercury 2-1 x 40
    7.           Butt kickers
    Flutter kicks 2-1 x 40
    8.           High Knee Claps
    Imperial Walkers x 25
    9.           Lunges
    Mountain Climbers 2-1 x 40
    10.         Butt kickers
    Twisted Knee Taps x 40
    11.         High Knees
    American Hammers 2-1 x 25
    12.         High Knee Claps
    Flutter kicks 2-1 x 40
     
    We completed the entire circle around JPAX with time to spare so we proceeded with Thang 2.

    Thang 2 – We headed to the front of JPAX where we commenced with 11’s consisting of Box Jumps and Marine Burpees. Unfortunately, we had to cut it short due to time but we completed at least 7 rounds (Mahatma was the lead). 
    Headed back to flag.  COT.