Category: New Orleans

  • Hump Day Beatdown – from Vagabond

    Warmup

    3 exercises then round the gym between each with bear crawls and lunges

    Pax choice under gazebo

  • SHOULDER SHUDDERS – from Wet Tap

    7/27/23

    YHC thought long and hard about this morning. Writing and re-writing a plan for this beatdown. Coming off a lonely Q on Monday ( only a select few experienced the joy), and reading what sounded like a great Q on Tuesday Tuff, YHC was hesitant on building a challenging beatdown, maybe I should let the men rest. I mean it’s Thursday It’s …… WHAT! I slap myself and come to grips with what the PAX needs, not what they want!
    We are approaching the SV500 and each member of this glorious group needs to prepare accordingly. I put my coupon and Revelations Chapter down and dove into a build.

    Let us begin,

    Warmarama in typical cadence format.
    SSH, windmills, high knees, arm circles and CP.

    Thang1.
    A mile warmup gets the blood flowing, and with the only way to achieve any elevation gains is stairs. Thankfully the den is blessed with a small set. Therefore- a 4lap loop with stair runs. Every step, every other, left foot hops, and right foot hops. Everyone made it and the chatter was eerily quiet.

    Thang 2.

    Trust is important when it comes to your PAX. And truthfully YHC feels this way about these men whom I call the cult family. The PAX hold plank in a line while the first man gets up and broad jumps over each member only to hold plank at the end. Rinse and repeat until we reach the pair of ducks watching us and mumbling about our technique and lack of tenacity. Challenge accepted.

    Thang3.

    Cone drill bear crawl . The PAX was divided into two teams. Across the lawn and up the hill (30 yard), Each team in pair would bear crawl with a speed cone to the drop and run back. With a whole lotta cones, this took each team 7-8 turns bear crawlin’.
    Team yellow took the win with an all out bear sprint by YHC and Montana and lunge run type thing by Dox and Goose. It was a sight to see. Something between a Duck and praying mantis. All were in awe.

    Thang4.

    Coupon drills
    Thrusters to ground- clean and press 25
    Murder bunny 25 yd
    Overhead coupon Genuflections 25
    redrum bunny 25 yd
    Curls for girls 100
    The genuflection rifle holding a coupon made us all rethink life. We encountered, adapted, and succeeded. T-claps to all.

    6:00 am came and daylight revealed the end to another beatdown.

    Name off with announcements. GiGi was pulled off Yankee and awarded to bone thugs! 1st time recipient! I feel it won’t be the last.
    COT and prayers by Montana

    #goose #paradox #yankee #montana #michilin # smooth # bone thugs # wetTap

  • Run and get ready for Grow Run … sign up now – from Hokie

    5 Pax arrived to prep for

    https://growruck.com/rrloader/

    Sign up now

  • Touchin’ Toes – from Strings

    Goal: everyone would be able to touch toes at the end. Did a lot of mobility for 15 minutes, did a demonstration of slow jogging, jogged to bench circle at Loyola, stretching, merkins. Jogged moseyed to parking structure, ran up steps to 3 floor, more strecthing, touching toes, ran steps to 4th floor, jumping jacks, up to 7 floor, slow walking lunges, touching toes, seated stretches, hindu pushups and hindu squats. Slow jogged back to flag. Everyone at the end was able to touch their toes.

  • National Drive Thru Day – from Rudy

    July 24th – National Drive Thru Day. Every day is a holiday, you just gotta find it. And this one had an immediate relevance for YHC, as it allowed me to break out a favorite Rudy-Family road trip song.

    Yup, Weird Al’s 10 minute “Trapped in the Drive Thru”

    Head to the rock pile for a quick warmup with some stretches (while Hokie and PVC disappeared for the mysterious KoT). While stretching, YHC saw the tracks and remembered how weak his balance is. So – lets mosey up to the tracks.

    * Try to hold balance and get 5 squats. Once done with that, start walking the rail. Mayhem showed his prematurely old balancing (lack-of) skills, while The Architect was off to the races. YHC did manage to get 5 squats in But it was NOT easy.

    Then grab a rock and lets head to the Pavillion for some Tabata.

    Round 1 – the PAX were astounded at the riffs, the intricacies of the melody and the story of the drive thru. 10 sets, 45 seconds on 15 seconds rest, going through rock based exercises. The cycle completed just as Weird Al realizes “They forgot the Onions”.

    Round 2 – same exercises, but the music this time was July 24th birthdays. Robbie Grey (Modern English – I Melt With You), J-Lo (On The Floor), Kristen Chenoweth (Popular), Marvin the Martian (I’m a Martian).

    At this point, Bogey and others seemed VERY upset about the musical choices.

    Finally – head to the building for a final round of Wonder Bra’s, celebrating the birthday of the Original Wonder Woman (Lynda Carter) while she sang Put the Gun Down.

    Mosey back to the flag to the sounds of Eye of the Tiger for our COT.

  • Deep Sea Diver Down then Up and Up – from Heisenberg

    Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20

    Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the count by one until we get down to the bottom.

    Deep Sea Diver Up – This was a failed attempt as we went up head first and it was way too easy so YHC nixed the experiment at step 5.

    Mosey to the wooden steps – IC Right Leg Step ups 25, 10 Dips, Left Leg Step Ups 25, 10 Dips

    Mosey to the Singing Oak – Ring of Fire – 10 Squats around the ring while Pax held the Al Gore. Frac failed to follow my clear instruction to avoid standing in ants.

    Mosey to Field with Tall Grass – Pax held plank position as first PAX bear crawled to first tree and started 25 LBCs and then then bear crawled to third tree. As the first Pax started the LBC the next Pax would bear crawl. At some point Surge became impatient and started out of turn.

    Mosey to Benches – Monkey Humpers IC x 25

    Mosey to Swans – Jack Web to 5

    Mosey Back to NOMA Steps – Deep Sea Diver Up – This time we started on the first step and went backwards feet first up to Step 8. This is the proper way to do a reverse Deep Sea Diver.

    Mosey to Side Steps – Calf Raises IC x 10 then Slow x 10

    Mosey to Back of NOMA – 3 Sunday Mornings

    Mosey Back to Flag – Time for 5 Burpees
    COT

  • Dad Music: The Only Kind of Music That Matters – from Goose

    Anytime YHC is given the opportunity to take a Q with relatively short time to plan, that one Q idea that’s been eating at me, the one that keeps popping up every time I’m doing dishes or yardwork and that one song comes on demanding to be honored in the gloom, that’s the one that wins the day. There’s not enough time to work through the typical through process: “Nah, not that one; it looks like a lot of fun on paper, but these chumps wouldn’t appreciate it. Better do something a little more practical.” So, BAPS is requested at 4:50am, and Oontz ends up having to carry it. And carry it well if I do say so myself…and I do…say so myself.

    Alright, the warmup:
    The usuals, but Enron tried to take the moral high ground this time saying that somehow his count was the gold standard,despite the mumblechatter flowing forth like wine from his general area. Conflict continued for the duration as to who carried the rightful rep number, and truth was lost somewhere deep under the many layers of misplaced confidence. Tana was pleased.

    Mosey time led us to the first light at Rich Man’s Loop in a potential Indian Run formation. YHC then explained that we would be cycling through the following transportation methods at each light: run, nur (run backwards–you get it?), carioca L, carioca R, side shuffle L, side shuffle R. This started as pretty tough, but most of the PAX got in a groove toward the end, and it was a good way to warm up the system and work on some agility.

    Once back at the flag, YHC revealed that Name That Tune would carry us through the rest of the beatdown. This was the third installment of Name That Tune, and YHC was a little trepidatious after the last two–a bunch of young ‘uns knew very little, and many hints had to be given to save tired muscles and a drooping morale, both times. But, this time, with so many new guys north of 40 and with a possible French Horn (the mutant 21-year-old) in the mix, YHC was a little more confident we’d get through more than five songs. But, when Horn didn’t show and with America’s Best out of the country, I wondered if Jeaux, Honeysuckle, and Popeye would be able to carry all that extra weight. Well, as it turns out, they could have carried much, much more.

    The rules were as follows: an exercise would be executed for the duration of the song unless the PAX could identify the artist or the title, either of which would allow for stoppage halfway through. Identifying both would allow for a full stop, and we’d skip to the next one.
    Here’s the song list (it was shuffled, so not in this order) with exercises and results for each:

    * “Steppin’ Out” by Joe Jackson: Rocky Balboas on the curb–one of only two songs (sort of) that nobody knew either the title or the artist (top 5 in 1982). That was a rough 4:30.
    * “One Particular Harbor” by Jimmy Buffet: Moroccan Night Clubs–YHC fully expected that the PAX would pick up on Buffet’s voice, but no way anyone would get the title. Popeye and Honeysuckle nailed both before he even started singing. This is when I knew my list was in trouble.
    * “Solsbury Hill” by Peter Gabriel: OH clap–it took him a few seconds, but Honeysuckle pulled the title from somewhere deep, and Popeye followed immediately with the artist. Unbelievable.
    * “Walk of Life” by Dire Straits: hillbilly walkers–last night I though this one might carry all the way through, but by the time this one started this morning, I knew it was done for in the first few seconds; and it was.
    * “Kyrie” by Mr. Mister: genuflections–this one was the only one (besides “Stepping Out”) that went as expected. Nobody knows who Mr. Mister is.
    * “The Mountains Win Again” by Blues Traveler: step ups onstage–YHC wasn’t sure how deep into Blues Traveler this PAX may have ventured, but when Popeye shared openly that he’d shed a tear or two to this one in tenth grade, I knew I was finally among my people. He let it play out a bit just to reminisce and get some quad burn, but eventually shut it down before it got real.
    * “Boys of Summer”: BBSU–by this time, Popeye was just toying with us. He let this one linger halfway through, even giving the PAX what should have been some solid hints, but he ended up being the one to pull the trigger again after the second refrain.
    * “Higher Love” by Steve Winwood: OH press–this one actually played first, and Honeysuckle and Popeye blasted it with both barrels within the first two notes. YHC almost lost composure, but was able to hold it together and pretend that I had put that one on there as a gimme. I mean, Popeye was coming out with like middle names and birth dates and stuff.
    * “Home” by Marc Broussard: butt kicks–the title of this one was pretty self evident, but Tana came from out of nowhere with the artist within the first few seconds. This one was supposed to trip up the old guys since it’s a little more niche, but Tana swatted it like Mutombo.
    * “Paint it Black” by The Rolling Stones: calf raises–by the time this one came on, YHC already had his finger on the skip button. No hope.
    * “Drumline Cadence” Tiger Band: high knees (skipping cadence)–YHC knew this one didn’t stand much of a chance, but it’s fun. We came back to this one at the end and let it carry us out with a few minutes of cardio.
    * “Funk #49” by The James Gang: LBC’s–
    Honeysuckle: “Joe Walsh?”
    YHC: “Nope”
    HS: “Is that Joe Walsh?”
    YHC: “Nope”
    HS: “You sure that’s not Joe Walsh?”
    YHC: “Yep”
    HS: “That sounds like Joe Walsh.”
    YHC: “Nope”
    (After 4 minutes of funky guitar…)
    YHC (triumphantly): “That was Funk #49 by The James Gang”
    HS: “Wasn’t Joe Walsh the lead singer of The James Gang?”
    YHC: “Next song…”
    * “The Promise” by When in Rome: SSH–this one looked like it was gonna go all the way when Popeye had nothing and YJ was stuck on Duran Duran, but Honeysuckle was searching the dusty corners of his brain, and after a couple of minutes actually pulled this one out, title and artist. I’m still stunned.
    * “Take on Me” by a-ha: Peter Parkers–YJ, though I called him out at the end for his surprising lack of impact, he shot this one down with all speed once he heard what the exercise was. At least Paradox was grateful.
    * “Africa” by Toto: Freddy Merc–we had barely enough time to sit on the ground
    * “Lord of Hosts” by Shane and Shane: squats–This was Dox’s only contribution, but it took him about three quarters of the way through the song to give Tana enough information to spark old youth group memories, and the artist was identified. Not long afterward, the title was deduced, and squats were squashed.

    Thankfully, YHC created what had seemed like a much longer list than was necessary, so we only had to fill a few minutes at the end, but these dudes had me sweating, and they successfully brought about the easiest Goose Q on record. It was worth it, though, to know that I’m no longer alone. Not only did these guys know the music, they knew that it was good. Last week, Yank decried millenial music, but we still had to endure it–this week, we shunned it altogether and hopefully provided at least a few of the “kids these days” with some quality craftsmanship. You’re welcome.

    SYITG,
    Goose

  • Vacations continue … and so do workouts – from Hokie

    As 0530 approached and no trains in eyesight, earshot or the app

    2 pax went running (which grew to four) and one went to KnOT and no one did S & M

    As 5 closed out at COT, we lifted up Frac’s mom and her recovery, Frac’s M and her continued health and Frac’s work headaches

  • Mix tape – from Wet Tap

    F3 7/24/23 Q

    YHC pulled up to the stage to see a Goose wearing appropriate fitting clothing mildly stretching in the shadows of the American flag. A real American hero! Along comes Smooth, timely and consistent- like a rock. 05:15 strikes and we form a triangle for warmarama. But wait- Another shows to the gloom. diddle coasts in like, I’m smiling and ready! Bring it Tap! Our triangle turns into a square. Let’s begin.

    Standard style- side straddles, grass grabbers (T-clap included), arm circles and cherry pickers, a lil self love to show that someone in the mirror that by golly I’m good enough.

    Thang 1.
    YHC finds the glory in changing things to confuse and progress. Introduce the
    Run Indian. A mile mosey.
    Leader has PAX choice of exicon. He drops and does a 10 rep while the rest do a 5 rep. When he catches up on the 6, the next leader has his choice of exicon. This proved to be quite a journey consisting of nearly every exercise known to the PAX. As well as a few Smooth inventions that left us gassed!

    Thang2.
    6 perfectly spaced picnic tables are too hard to resist. As a wolf pack we encounter each and conquered.
    25 decline dry docks (feet on bench)
    25 coupon American hammer (2:1)
    25 box jumps ( we may have found the stress limit of the bench)
    100 Curls for girls
    25 heels to heaven
    20 Coupon thursters

    Thang3.
    After Saturday’s beatdown and diddle’s enthusiastic discovery of a little known band named Bone Thugs in Harmony, YHC had to call in an audible.

    “1st of tha month”. Side B 1st song
    Hold plank. “ wake up”= merkin
    “ get up “= groiner

    “2legit to quit”. Side A 3rd song
    6” leg hold. 2legit = BBS

    6 am came quick thankfully, and the PAX had a lesson from the old guys on MC hammer’s hand gestures while dancing to 2legit. A true symbol of one’s coolness on the bus.

    COT and announcements. Remember to sign up for SV500, bring ya 2.0 and spread the word.
    Continued prayers go out to Smooth and his family.
    Prayer by Diddle.

  • 80 Miles to Sante Fe – from Paradox

    What comes to mind when you think of the absolute cutting edge of human performance? Ultra marathons, Saturdiddles, special ops training, Cardinal crab walking … I’m talking the outer limits of human capabilities here. Well men I have a new challenging feat of strength to add to this pantheon of greatness. A rigorous 5 day crucible that tests the mind, body, spirit, and even Rouses endless supply of 100% juice capri suns.

    Some only live through it to tell the tale…
    That’s how I found myself shoulder to shoulder with Econoline this week at 8:15am on a casual Tuesday in the Chackbay Catholic center, awaiting our first rotation of children.
    There we stood at the game station like 2 young hobbits awaiting 10,000 orcs at Helms deep. (Jk jk your children are all angels )
    It was about to begin…
    The great battle of our time..
    Being group leaders at…
    VACATION BIBLE SCHOOL

    Duke put down that snack pack and roll the footage . It’s VBS week!

    Warmup
    The usuals with spikes of chatter with Tanas gigi arrival and Gooses wearing a crosscut necklace of cloth but mostly silent focus on preserving precious oxygen with furtive glances at YHCs entire cone collection in the big field being guarded by BAPs. Sooooon….

    To kickoff the shenanigans YHC explained the similarities between VBS stations and F3 and that we would train as group leaders today to get a taste of the action.

    Opening ceremony

    Needs to be high energy , get the blood pumping but also you need to run full speed backwards because you forgot your 2.0 shoes and he has not a care in the world of being barefoot in public.

    Indian run around the big loop with Nur to the front to take us to the Chimney.

    Game Station #1
    Hula Hoop Relay race

    Break into 3 teams
    1 team mate does hula hop to and around cone
    Rest of Team does 4 merkins, 4 sqats , 4 SSH , 4 BBSU (4x4x4x4 (tM)
    Until all complete and must slide the hula hoop down the line.
    Enron clearly ignored the PDF and instructional video YHC sent him about the 4x4x4x4 and he still had questions. Ya hate to see that from the self proclaimed smartest man in the room.
    In the end Team Goose took the title and gifted the losers with 25 monkey humpers, in an unrelated note we now cannot go within 100 feet of the St Joe carpool pickup line.

    To the tennis court

    Every great VBS must have catchy songs that get implanted into your brain and this week we talked with the kids a lot about listening to God for your call…

    Music Station #1
    “Call me maybe” by Carly Rae Jepsen
    1 Merkin on “maybe” and “baby “
    Holding plank in a circle of pax and Pass the Hula Hoop with hands and feet.
    if it’s on you during call me maybe then you do 3 merkins.
    The pax got pretty good at passing that hula at lightning speed and WetTap has even adopted this as his on call theme song.

    Arts and Crafts Station #1

    Another vital part of VBS is a crafting station and no craft session is complete without rock paper and scissors. Pax paired up for escalating rounds of Rochamburpee with 2 more burpees for the loser each round till we reached 12. Not sure how everyone faired here but it seemed like burpees were enjoyed by all.

    Mosey to the Thunder dome

    Music Station #2
    Over the past 2 years selecting “F3 songs” has become a cherished pastime at YHCs house. There’s no definitive criteria but you know a really good one when you hear it. YHC recently stumbled upon the #SWT (Ronnie would later figure out this was Songs With Triggers) channel of f3 slack and uncovered an absolute gem.
    I needed a song to represent this weeks teaching of finding a quiet place to pray and it just so happened that Dean Summerwind had provided directions to a quiet lake where we could park just 80 miles from Santa Fe.

    “Parked by the Lake “
    Dean Summerwind
    Hold Al Gore with
    Bonnie Blair’s on “Parked”
    Tin Soldiers on “Santa Fe”
    Squats on “Lake”

    I hope it met Popeyes high expectations. It will be added to my F3 Song Hall of Fame as Diddle proclaimed it both right and just.

    Game Station #2
    Duck- Duck Goose
    Pax plank up in a circle facing outward. One pax selects a “Goose” by running around and tapping them on the head while the pax knock out plank related exercises (Merkin, plank jacks, MCs)
    The real honker himself got us started and we had Some close battles here with the Dawson 2.0s showing some serious evasive maneuvers.

    Arts and craft Station #2
    – color our ABCs
    PAX on our six with legs up to spell out VACATION BIBLE SCHOOOL (those Os are just too fun)

    Mosey to big field and as we turned the corner BAPS was seen and one pax yelled “is Jeaux here?”
    A simple question but it nearly derailed me as I couldn’t shake the image of YJ crouched in his van with binoculars and 1980s spy equipment writing down notes and mumbling “I knew it” .
    I composed myself and we arrived safely at the Grand Finale.

    Every VBS ends with a grand finale Friday where you showcase everything you learned through the week. So YHC unveiled the ultimate VBS obstacle course
    We split into two teams started some SSH and each team let one pax into the race at a time until they got to the minefield.
    BAPS provided “the final countdown” and We raced through..

    1. Dizzy bat
    2. Lunges
    3. Merkin minefield with CrawlBears (5 merkins if you knock down a cone)
    4. Broad jump burpees
    5. Suicide Trifecta (Nur, Run, Carioca)
    We grabbed our ever growing pile of gear and moseyed back to the flag for people’s choice Mary to represent your kids showing you all the stuff they learned during the week.
    Dr Ws, Penguins, Fred Merk, fire hydrants , WW1 sit-ups with Yote till the buzzer.

    Count o Rama, NamoRama
    GiGi found a new home with Ronnie and the Animal went back to the Goose nest with concerns that Crosscut was on his last microfiber.

    COT with continued prayers for the St Pierre family
    Goose prayed us out

    NMM

    YHC has a special place in his heart for VBS. Growing up it was always the mark of deep summer and where the seeds of my faith were first planted. (It’s where I picked up a love for relay races and obstacle courses!)
    It’s also a great reminder to me to search for simple yet profound truths and to strive for a childlike faith. Grateful for the men of F3 as we help each other walk a straighter path.

    PPS (Pickleteria PostScript) sponsored by Joola

    Following the beatdown several Pax gathered at the thunderDome for the first ever Pickleteria . Tana and Dilly graciously provided the pickleGear and all the fixings for Americas fastest growing game. In a thrilling opening match Team Dawson narrowly took down Threat Level Midnight 11-2. Acting manager of TLM Ronnie Lillich was optimistic for the teams growth during the post match interview: “Dox has a floppy wrist, plain and simple,I was carrying him. His mind was boggled about the kitchen and he lost his composure”. Sounds like TLM is going through a “rebuilding year” but a lot of league experts say Dox had a dollar store paddle. Ya hate to pickle with that.
    Well , It’s safe to say that the pickle fever has spread rapidly and the only question left is ..same time next week?

    SYITG
    Dox