F3 New Orleans

Tag: Charmin

  • Gangster of Love – from Charmin

    Some people call YHC Maurice, but that has nothing to do with the beatdown. Typical Thursday morning beatdown of leaders leading and doing their own thing.

  • Broken Down Burpee Combo Meal V 1.0 – from Kenna Brah

    A very breezy Monday, actual Flags and 5 PAX
    Mosey to the PAD for Warmers
    Arm circle circuit.
    Slow Vagodas/Grass Grabbers
    Drew Bress Stretch
    Close/Open the gate

    4 Minute Timer for each set- 4 Count per movement – 1 Min Rest then Next set
    5 Merkins
    5 Shoulder Tap
    5 Peter Parker
    5 Paker Peter
    5 Plank Jacks

    5 J Lows
    5 Pickel Pounders
    5 Mountain Climbers
    5 SSH
    5 HR Merkins

    5 Flutter Kicks
    5 Freddy Mercs
    5 Box Cutters
    5 LBC’s
    5 Wife Pleasers

    Some Broga

    Added Some Hanging Movement
    Reverse Merkins underhand and overhand 5 reps each
    10 Sec Hanging from Monkey Bars – 3x

    Shake out the arms, COT. Out!

  • St. Joseph’s Day Run – from Charmin

    YHC took the day off of work since it was the Feast Day of St. Joseph (Jesus’s foster father). Posting in the gloom, YHC did not plan on being the Q, but this tends to happen on Running days, where everyone ends up doing their own thing.

    With Knotters going backwards, and runners going forward, it wasn’t long before YHC was approached by what appeared to be a Mummy, but ended up being someone looking to cause a little Mayhem.

    Speaking of Mayhem, the Chaos Monkey himself was in rare form, although no one is quite sure what he was doing.

    Having enough of this, and curious as to what the Knotters were doing, YHC walked over to see that Scantron and Triple were doing one thing and Rou was doing something else. Not surprised by this, YHC decided to follow Scantron’s lead.

    We all ended up back at the proverbial shovel flag to end in a COT.

    Prayers were lifted up, and the intercession of St. Joseph was asked to help us all become better men and men who search for the heart of Jesus.

  • Wally Run…Ruck…KnOT is BACK Baby! – from Bolt

    Disclaimer given as 10 pax gathered in the gloom with an 11th joining ruckers on the backside for a record Wally Run attendance in a while. Two pax new to the Th ruck (Thumb War and Mayhem) plus the return of Mambi/Pai Gow’s appearance on the run. All pax returning at 6:15—COT.

  • Not the Same Old Scrum Drum – from Bolt

    In pursuit of the ultimate anti-fart sack hack YHC decided to take the empty Q, and make it more likely that I would actually post in what was sure to be a chilly morn. Not wanting to do the same hum drum beat down at the Scrum (see what I did there, Frac) it was decided the pax would be treated to a full body coupon workout. Six posted, one of whom remained committed to RCR.
    Warmorama on a slightly icy warm up pad: figure four squats, Willie Mays Hayes, tie fighters, seal claps, chinooks, MNC celebrating Charmin’s return (has he co-opted Frac’s beloved MNC?), self love followed various MOT toward JPAX, switching at light posts: KnOT, lunge, high knees, skip, karaoke each direction, shuffle each direction.
    The Thang: 9 exercise full body con coupon
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Round 1: 15 reps/exercise
    Round 2: 10 reps/exercise and upon completion 5 reps/exercise
    Round 3: 1 rep/exercise repeating nonstop, essentially making it a 9 motion rep that you keep repeating until time runs out.
    Next time we will count rounds of the 9 part move.
    YHC called for coupon return and set up a ring of dealers choice, starting with protractors, KennaBrah did something weird (shocker!), Charmin called penguins, ran out of time (next time Frac and Space Cowboy) and headed back to flag. COT with gratitude for the pax.

  • B.R.I.C.K.S. – from Charmin

    Still having Rudy’s Bricks from my Man-iversary, YHC figured a brick themed workout would be in order.

    Start at the proverbial shovel flag; Rev Socks decides he doesn’t want to get bricked and runs away screaming like a little girl. The rest of us slow-sey over to my car.

    Everyone gets two bricks and keeps them the whole time.

    Mosey over to JPAX for Warm-0-rama

    Forward AC x 7
    Backwards AC x 5
    Overhead x 5
    T-clap x 5
    Chinooks x 5
    MNC’s x 5

    B.R.I.C.K.S – run five (lit) light poles between exercises.

    Do all proceeding exercises at next stop.

    Bat wings x 5
    Reverse Lunge x 5 (2 is 1)
    Imperial Walkers x 15
    Captain Thor (1 BBS:4 American Hammers) x5
    King Arthur x 25 requires a partner (This was changed to High Knees after the first round)
    Squats x 30

    Once we did a full B.R.I.C.K.S, we worked our way down. Thanks to some divine intervention of a light going out, we finished right at my car. Moseyed over to the warm-up pad for cool-o-rama:

    Abe slow godas x 7
    Low slow squats x 7

    Rev Socks finally rejoined us, saying that the screaming was something for his youtube channel. YHC isn’t so sure about that, but we ended in a COT where we prayed for Wedding Planner’s daughter and YHC’s travel next week.

  • Charmin’s Maniversary – Shitting Bricks – from Charmin

    February 2, 2022 will be a day that might live on in infamy, if only for it was the fateful day that YHC would post for the first time. Over the past two years, there has been much life lived, and emotions experienced; I am grateful for F3Nola being there for all of it. Some highlights include:

    Posting on 2/2/22
    The Birth of my son (2nd child) in June 2022
    My Father’s Death in Oct. 2022
    Completing the Inaugural GrowRUN in October 2023
    Becoming Q-Source Q in January 2024.

    With all that being said, see below for the workout that I experienced two years ago (Q’d by Hokie) and the pax also experienced this morning at a cool 50-ish degrees. Thanks to Rudy, who, while he could not be here (YHC is starting to sense a trend) did lend us the bricks for said beatdown. The following is a copy of the original beatdown with some slight modifications:

    The disclaimer was followed with a count-off (in which it was demonstrated that counting to 10 is quite difficult) instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun

    Warm up, with bricks in hand…

    arm circles, in cadence, forward x5
    arm circles, in cadence, backwards x5
    seal claps, in cadence, x6
    overhead claps, in cadence, x5
    Moroccan night club, in cadence, x10

    we then took a mosey to the track where we moseyed WITH Bricks in tow, forward around the curve, KnOT style for 100 yd, forward around the 2nd curve, and KnOT style for another 100 yards(1/4 mile loop)

    Each time we finish the quarter mile loop, shoulder taps waiting on the six

    Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 8. 1 min Toe Taps.

    Ended with Abe-Slow-Goda’s IC x 10, some Low, Slow, Squats x 10 as a cool-o-rama.

    That is 2 miles for Run Cajun Run participants

    Announcements included the upcoming RunCajunRun events and the fact that CheeseSteak had to get to work.

    Circle of Trust where we prayed in thanksgiving for my 2 years and for other intentions.

  • Ruck-Run, or KnOT – from Kenna Brah

    4 Rucked
    A few others ran
    A few others KNOT’d