F3 New Orleans

Tag: El Diablo

  • Dancing with the Devil at El Diablo – from Triple Shift

    Ecclesiastes 4:9-10
    Two are better than one,
    because they have a good return for their labor:
    If either of them falls down,
    one can help the other up.
    But pity anyone who falls
    and has no one to help them up.

    One of the main things I love about F3 is the brotherhood that gets forged when working out with another man. As you know, the immediate unknown of Covid-19 caused many to forego the gloom from a health perspective. Unfortunately, from my observation, many members have foregone the gloom from a habit perspective. Today, I wanted to incorporate a partner workout to bring back what I enjoyed the most about F3….shared suffering.

    Warmup
    Twelve other men joined me as we warmed up around the track doing butt kicks, high knees, side shuffles, and cariocas and then headed to the rock pile. We started with 31 SSH then 10 eight count squats, and 10 eight count merkins. After the warmup, I directed the PAX to get a heavy rock and head to the goal line on the football field.

    The Thang
    We partnered up for 25 Patty Cake Merkins, 25 BBSU, 10 Bulgarian Split Squats (Pax 1 is kneeling on the ground with one knee forward and one knee backward while Pax 2 props his back foot on Pax 1 front knee and performs the Split Squat), and finally the crowd pleaser of 10 Nordic Hamstring Curls.

    After we finished up those exercises, we performed the ‘Tortoise and the Hare B.O.M.B.S.’ on the football field. Pax 1 carries the heavy rock down the field to the other goal line while Pax 2 does 5 Burpees. After Pax 2 completes his five burpees, he runs and tags Pax 1 (who now does 5 burpees) to take the heavy rock and continues walking until he gets to the end of the field and then turns around to walk back. After the 5 Burpees, the next exercise is 10 Outlaws (think O Mary), 15 Merkins, 20 BBSU, and then 25 Squats until everyone finishes.

    Time is running short so we mosey back to the rock pile to circle up and perform 10 straight leg deadlifts (8 count). Head back to the starting point and finish up with 5 big boy sit ups then stand up without the use of your hands.

    Countoff, Namerama, and COT
    I thanked the PAX for allowing me to lead and I closed out with a prayer for God to provide healing and peace for all those struggling with disease and the difficult time we live in.

  • El Diablo in the Fall – from Fracsac

    El Diablo is an AO where limits are to be pushed and new nearly impossible feats of strength are to be embraced. This was the intent at Pontiff this day where 6 pax converged to embrace the suck. With a cool breeze signaling the entrance of Autumn, Bogey, Boo-Boo, Hokie, Thumb War, RevSox and YHC got after it.

    Disclaimer given, then short mosey to the waterlogged field.

    Warmup

    SSh IC x 31
    AV IC x 10
    GG IC x 10
    Bat wings with AC, OC, SC and MNC

    The Thang

    BLIMPS can be tough, but we would put a theory to the test that SBE is a real thing. Glad you asked (you know you did). SBE means Simple But Effective.

    BLIMPS are composed of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks and Squats.

    Start with 5 Burpees OYO, then 5 of the LIMPS in cadence. Run a lap around the track.

    Next round was 10, followed by a lap, then 15, then 20 and onto 25 where we ran out of time. We got two-thirds through the 5th round.

    COT

    NMM

    -Check on your F3 brothers. A pax could be in a mental battle where the wounds are deep but strategically well covered. We need each other now more than ever.
    -Lafitte recovery trip is scheduled for Saturday leaving from some coffee shop that has other stuff. You had to be there to understand, but know it was funnier than that really funny Dad joke. Anyways, check Slack for details. Bogey has the deets.
    -Fall is here, at least for now. Let’s hope it keeps the hurricanes away.

    SYITG

  • Happy Birthday to Rudy – from Fracsac

    4 High Impact Men gathered at El Diablo for a beat down led by none other than YHC. Rudy was scheduled as it was his birthday, but he and 11 other HIMs are heady to the Pacific Northwest today for the Hood to the Coast run. T-Claps!
    Anyhow, YHC took the Q and recognized Rudy’s 54th year on the Big Ball with every 5 minutes complete 4 burpees, no matter what.

    Boo Boo , Hand Grenada, and Baloo joined YHC to get things done! The Shovel flag and yard sign were planted, the disclaimer was given.

    Warmup

    SSH IC x 20
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Arm circles IC x 15 fwd
    Arm circles IC x 15 back
    MNC IC x 15

    There were 4 burpees in there somewhere

    Dirty Mac Deuce:

    4 rounds of 3 x 12 rep exercises IC, an arm, a leg and a core. Run a lap on the track after each round.

    Round 1
    Merkins (2 count), Big boi sit-ups, squats
    Lap
    Round 2
    Shoulder taps, Hello Dolly, Lunges
    Lap
    Round 3
    Merkins (4 count), tin snips, side lunges
    Lap
    Round 4
    Catalina wine mixers (6 count), Flutter kicks, low slow squats
    Lap

    There were burpees sprinkled all over the DMD! Good Times!

    Cones were set up to use the short length of the field.
    5 x 8 ct BB on one end, bear crawl to middle, complete 50 LBC, lunge walk to other end.
    Bear crawl to middle, 50 LBC, lunge walk to other end.
    Rinse and repeat with burpees sprinkled in every 5 minutes. We got through nearly twice.

    COT

    NMM

    – No EMOM today, the pax seemed disappointed
    – It was great to see Baloo again! Keep coming back brother!
    – I felt I had a good variety today, probably one of the best Qs ever. Boo Boo said he’s going to talk his family into naming a future grandchild after me, it was that great!

    Thanks for posting with me! I love you guys!

    SYITG

  • Disclaimers Start at 5:29 – from Belloq

    Arriving early to Pontiff for my 1 mile warm-up run, I was trying to recall how I was assigned the Q for the day at El Diablo. Don’t remember signing up, just getting an invite on my calendar. Oh well, time to lead…Not knowing how many would arrive, I thought through several scenarios. As my run came to an end, I was happy to see 7 men stretching and preparing for a challenge and all pre-planned scenarios went right out the window.
    The time was 5:29 and I gave the disclaimer. 5:30 strikes and RevSox arrives as I give the direction to mosey to the rock pile. He begins to mention the missing disclaimer which I pointed out was done in such a way to maximize out time working out.

    Gave direction to circle up on me by rock pile to begin warm-up

    Warm-up
    15 8-count bodybuilders to get the blood pumping
    Arm Circuit (15 Arm Circles Front and Back, 20 Seal Claps, 20 Overhead Press, 20 Overhead Claps, 15 Moroccan Nigh Club)
    31 SSH
    3 rounds of Ring of Fire (Merkins to Monkey Humpers to Bonnie Blairs (2-is-1)
    Mosey to the Mound

    The Thang
    7’s
    Start on track side go to top, do 5 lunges both legs (i.e. 2-is-1), other side 6 8-count body builders, back to top for 5 lunges both legs, to track for 1 big boy sit-up…repeat with 5 8-counts and 2 big boy sit ups…etc

    Moseyed back to rock pile for Mary.
    5 Minutes of Core —30 seconds Halos Clockwise, 30 Seconds Halos Counter Clockwise, 1 Minute Corkscrew (reverse crunch with a twist), 1 Minute Dynamic Plank, 1 Minute Chainsaw, 1 Minute Slow, Controlled Big Boy Sit ups

    Followed with 10 8-count cinnamon toast crunches (1-2 Crunch, 3-4 Twist Right, 5-6 Crunch, 7-8 Twist Left).

    Moseyed back to flag for COT, Announcements, Intentions and Prayer.

    Always an honor to lead am F3 workout. 9 Total PAX for the workout.

  • Finding Plutonium – from Hawgcycle

    Conditions: 76 degrees, Humidity 83%, Wind 6 MPH from the SSW. Sunrise 0613.

    Pax: Ole Crooked Letter and Me.

    Warm-up: SSH x 31, IW x 20, DQ x 10, Peter Parker x 15, LSS x 15, Parker Peter x 15, Grass
    Grabbers x 10 (we didn’t clap because we aren’t 4th grade school girls at recess), Arm Circles (Forward x 15, Backerds x 15)

    The Thang:

    I knew the numbers would be low at El Diablo today. Too many Puddins thinking they need to rest up for the Gnarly Nutria. So I figured today would be a good day to experiment. Last night I came up with an idea. What if I take two simple exercises and combine them in a way that’s never been done before. Would the results be explosive, like throwing a chuck of sodium into a tub of water?

    In actuality, what happened during the 10 minutes after the warm-up was both fantastic and horrifying. It’s as if Hand Grenada and I stumbled upon nuclear fission. It came close to killing us, but we think we survived…we will see what happens later today. We aren’t sure what to do with our invention. Do we share it with the world? It could be the greatest thing that ever happened to F3. But what if it falls into the wrong hands? Can you imagine what would happen if some deranged sadist like Catfish or Jingle Vader got a hold of this? Or worse yet, some bumbling fool like Rudy tries to use it. And please help us if the LVCC sniffs it….imagine that scene in 2001: A Space Odyssey with the monkeys and the monolith. That could destroy F3. For now, Hand Grenada and I have determined that we should not give this information to anyone. It’s too dangerous. This exercise shall remain classified.

    After aforementioned explosion, we moseyed to the rock pile where for some 3-6-3 exercises……3 super slow counts, 6 regular cadence counts, ending with 3 super slow counts.
    • Squats sin roca
    • Shoulder Presses
    • Squats con roca
    • Merkins

    Then to the playground for a round 3-6-3 pull-ups

    Then to the wall for a round of 3-6-3 shoulder taps with the left hand and a round with the right hand.

    Back to the VF for some stretches (triceps, chest, hamstrings) and COT

    NMM:
    • Triple Shift has been on me because all I do is run. Every time I see him it’s the same question…”So…. Are you lifting any or just running?” I hear ya Triple. So, taking his encouraging words to heart, I thought today would be a good opportunity to get in some strength training. After the exercise that I can’t talk about, my arms will probably be permanently jacked. I may never have to work them out again. Only time will tell, but this may have solved my problem.
    • I am worried about Hand Grenada. His arms were already pretty jacked. We may have over done it for him. Can you imagine if Gabby had been at this workout? He would never find a shirt with sleeves large enough. All of his suits would get the Belichick treatment. Could he walk into board meetings at GNO, Inc. with his sleeves cut off? See why I can’t share this workout…..man I hope Hand Grenada is okay. If he survives, it will probably help him. He’s in medical sales. I’ve seen the women that go into pharmaceutical sales. The men are definitely at a disadvantage. Looking like a Chippendales dancer will probably help him out.
    • The 3-6-3 workout is a reminder of the Glory Days of the Gnarly Nutria. It was introduced at the Birdcage a week after the World beat Uptown 363-360 at the second annual GN. #NeverForget. The humiliation the Uptown felt doing that workout also lead to a 2nd World victory at GN III. But it’s been dark times for the World ever since the Northshore got too big for their britches and decided to go it alone. Here’s to a return to the glory days.

  • Fear and Self-Loathing in El Diablo – from Bolt

    After a cold-induced break and a quick trip out of town, nine days lapsed between posts so yours truly was full of self-loathing and fearful of phoning in the Q. Hopefully the PAX didn’t feel that way after I decided to try out an idea I’ve been toying with: a Yin/Yang themed workout taking advantage of the universal truth of equal and opposing forces that keep all things in balance.

    Mosey to rock pile, cue obligatory highly curated playlist (which began with the classic “Rapper’s Delight”) and warmup then carry a medium rock to the pavilion, grab some bench. YHC explained each round would consist of an exercise done as we always do (Yin version), followed by a modified version that incorporated doing it from an equal but opposite perspective (Yang version). After doing the first two exercises in cadence we switched to OYO for the designated reps on the Yin and IC for the Yang.

    Warmup IC: SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 20x); Toy soldiers, Hillbillies (15x)

    YIN-YANG:
    Squats(rock)/Yang (no rock): hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep

    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep

    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee

    Derkins/Yang: one derkin to Peter Parker to derkin for each rep

    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee

    Irkins/Yang: one irkin to Parker Peter to irkin for each rep

    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up

    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Return rocks to pile, mosey to flag for COT, etc., welcoming FNG>Satchmo who happens to be my 17yo. Thanks, men, for joining me in the gloom and hope you enjoyed the suck as much as I enjoyed the Q. Until next time…

  • A Few of My Favorite Things – from Fracsac

    Unable to join Hawgcycle for his mid year 10k a day milestone, YHC did the next best thing and took the Q at El Diablo.

    With the shovel flag planted, a disclaimer was given, then start with a lap on the track, which was sort of a tribute to Hawg.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 12
    Arm circles IC x 15 both directions
    Peter Parkers IC x 20

    YHC had cones set up at the goal line and the 50 yard line.
    Starting at the goal line, burpee broad jump to the 50 yard line.
    Catalina Wine Mixers IC x 10
    Bear crawl back to the goal line.
    

    Next up was an exercise in breaking things down….

    Deconstructed Burpees! Do the following IC:
    Squat IC x 10
    Squat Thrust IC x 10
    Merkin IC x 10
    Squat Thrust IC x 10
    Squat IC x 10
    OH clap IC x 10

    Squat IC x 9
    Squat Thrust IC x 9
    Merkin IC x 9
    Squat Thrust IC x 9
    Squat IC x 9
    OH clap IC x 9

    Continue down to 1 of each! Then put them all together and do 10 Burpees OYO!

    Now that the Pax has been introduced to YHC’s favorite things, time to put them together with 11’s:

    Starting at goal line 1 Catalina Wine Mixer, then run to 50 yard line for 10 burpees.
    Continue until 10 Catalina Wine Mixers and 1 Burpee.

    Return to flag for COT

    – The grass was surprisingly overgrown on the field, perhaps making the mosquitos worse. It just added to the overall suck….
    – Due to time constraints, the bear crawls were omitted from the 11’s. That’s the only thing that would have made it worse. Catalina Wine Mixers and Burpees in 11’s? Who is crazy enough to do that?
    – We lifted the troops in the COT, especially the 156 and 256.
    – We prayed for Landing Strip’s Father as he goes into surgery this morning.

    Thanks for posting with me today.

    SYITG

  • Trading the Sack for the Stack – from Hawgcycle

    Conditions: 77 degrees, Humidity 84%, wind 3 mph from the NNW

    Pax: Hawg and the Fastest of Taxes

    Warm-up: SSH x 31, IW x 20, WIndMill x 10, Peter Parker x 15. Grass Grabber x 10, Merkins x 15, Low slow squats x 15

    Straight into the first Stack

    Stack 1:
    5 burpees
    5 burpees, 10 Ranger Merkins
    5 burpees, 10 Ranger Merkins, 15 LSS
    5 burpees, 10 Ranger Merkins, 15 LSS, 20 Big Bois

    Take the long route to the Playground

    Stack 2:
    5 pull-ups
    5 pull-ups, 10 inchworm merks,
    5 pull-ups, 10 inchworm merks, 15 CTC
    5 pull-ups, 10 inchworm merks, 15 CTC, 20 Dying cockroaches

    Mosey back to the Rocks and select something heavy

    Stack 3 (con roca):
    5 Man Makers
    5 Man Makers, 10 LSS,
    5 Man Makers, 10 LSS, 15 OH Presses,
    5 Man Makers, 10 LSS, 15 OH Presses, 20 Curls

    Mary:
    LBC x 25, Commandant Douilles x 20, FK x 15, crunchy frog x 10

    Back to the flag for COT

    Prayer of thanksgiving for the morning, prayers of protection and mercy for those deployed and friends facing cancer tests.

    NMM:
    The Fastest of Taxes and I had to both overcome the devil on our shoulder telling us we didn’t get enough sleep last night. It feels good to shut up El Diablo with a solid morning beatdown. Thankful for Fast Tax making the hard decision and helping me get my day started right.

  • The Dirty Diablo – from Hawgcycle

    Conditions:
    78 with 83% Humidity. Heat Index of 85. Wind 5 mph from the South

    Pax:
    The Bogé, The World Renown Fast Tax, The Incredible Hoke, He Really is a Papa Smurf, War – May Not Like Him But at Least We No Longer Hate Him – Eagle , Triple didn’t Fartsack Today Shift, and me…Hawgcycle

    The Thang:

    Warm-up: One lap; Imperial Walkers x 20; SSH x 20; Merkins x 10 (IC); Lunges x 10 (IC), Windmills x 10; Bat Wings (FAC x 20, BAC x 20; Seal Claps x 15; OH Claps x 15; Moroccan Night Club x 31)

    The Dirty Diablo: 4 rounds. Each round starts with a 10 burpee buy-in on your own and ends with a 400m run at 75% effort
    • Round 1: Merkins x 12 (IC), Squats x 12 (IC), Dying Cockroaches x 12 (IC)
    • Round 2: Werkins x 12 (IC); Monkey Humpers x 12(IC); Gas Pumps x 12 (IC)
    • Round 3: Stagger L Merks x 12 (IC); Bonnie Blairs x 12 (IC); Vladamir Douilles x 12 (IC
    • Round 4: Stagger R Merks x 12 (IC); Sumo Squats x 12 (IC); Hundreds

    Mosey to the Wall for some…

    Wall Work: BTH; Shoulder Taps x 10 (IC), Floyd Mayweathers x 10 (IC)

    Mosey to the goals for….

    Body Builder Basket Ball: Each man takes a free throw. The group does 10 8CBBs after each miss. War Eagle was the only one that made it. We did 20 8CBBs for the misses by Hoke and me. We went double or nothing on the last 4 and ran up a total of 80 8CBBs. Ran out of time so those 80 are for homework.
    Back to the flagless gathering spot

    COT: Announcements: Frac’s five year manniversary is tomorrow at Okwata. Show up for the celebratory burpees and levee work. Q-School with Professor Catfish is this Saturday at City Park. Encourage everyone, especially recent FNGs to come. City Park Clean-up after the workout. Prayers for Ryan and Rob. Gratitude for our health and F3.

    NMM: It seemed especially sticky out there today. Make sure you are hydrating constantly. If you are working out everyday, a gallon of water should probably be your goal. T-claps to War Eagle and Papa for the hard charge on the last two 400s, although there was grumbling that they were sand baggin’ on the first two. Where was Catfish when I needed him? No one was with me on the Bonnie Blairs, apparently not a crowd favorite. Our B-Ball skills need work. 1-7 from the line this morning. T-claps to War Eagle for the make. Found out he was the Middle School MVP in Podunk, AL.
    It was humid today and we are looking at hot, humid workouts for the next 4 months. The heat and humidity in New Orleans is what the F3 Lexicon terms a “condition,” a dis-Advantage that cannot be remedied. We cannot change it; we can only embrace it and deal with it. We do not have mountains here. We do not have thin air. But we do have more heat and humidity than any place in the country.

  • It looked better on paper – from Rudy

    Large crowd in the gloom at El Diablo this am. Weather was delightful. Ground was moist, promising a nice, muddy workout. So at 5:30 – YHC gives a disclaimer and 12 PAX head to the football field. BooBoo starts the festivities by mocking the Q about said disclaimer, so all PAX get to start with 5 OYO Boo-Boo Burpees. Then we warm-up. Stretches, SSH, IW, arm circles. Get the blood flowing. And lo-and-behold, Vagabond emerges from the gloom just in time to make for an even 13 PAX.

    The Thang 1: Two teams, count total reps. Losing PAX team will have to do more Boo-Boo Burpees. What’s the event? 10 8-cts, run to the other bench and back (i dunno, maybe 20 yards each direction?) 10 BBS, run to the bench and back. That’s 1. Do it again. OYO. Count how many iterations you get done. YHC sets a timer (8 minutes, but don’t tell anyone. Its more fun when you have no idea how long you’ll be working….). Go. Team 1 (with only 6 members) still outshines team 2 28-27. Way to go FastTax and Hawg, leading the way.

    OK, that part worked ok.

    Lets head to the playground. Quick round of 6 stations with pull ups as the counter. I’m not even sure what other exercises we did. This part definitely did not work out right. YHC was very confused about how to split PAX into 6 groups. So rather than multiple rounds, lets just get the heck out of here and go get a rock.

    The Thang 2: Line up. What’s the event? 10 Overhead, 10 BBS, 10 Press, Bearcrawl 2 trees (20 yards-ish), mosey back. That’s 1. YHC sets a timer (again, 8 minutes. But don’t tell anyone). Go. OYO. Timer finishes, line everyone up by how many laps they got done (Bogey, FastTax, Vagabond and Hand Gernada led with 7). (one brief pause for 5 Hawg-Burpees as punishment for mocking the Q)

    Lets do it again – the winner of each group gets to watch the losers do burpees. YHC sets a timer again (4 mins this time). FastTax, BooBoo, LeftCoast and someone from the “other-side-of-the-fence” group were the winners. Everyone else got to do 5 RevSox Burpees.

    Overall, that one worked pretty well. Some room for improvement, though.

    The Thang 3: OK, this one didn’t work. I hesitate to write it. But it happened. Partner up. PAX 1 does *whatever PAX 1 wants*. PAX 2 mirrors it. 90 seconds, then flipflop. The idea is to challenge our awareness, responsiveness, agility. Rougarou nailed it with a weird Irish clog dance that Hawg desperately tried to follow. War Eagle seemed to take it to mean “Can I just stand here?” which is, technically, allowed.

    This one didn’t work so well. But YHC will adjust and try it again one day. Be warned.

    Mosey back to the flag (3 mins late…)

    NMM: Thanks, Vagabond, for sharing a story of forgiveness. Good reminder for each of us to avoid holding grudges. Reach out to those we may have hurt, or those who have hurt us. Offer forgiveness. Bring ourselves to feel the forgiveness in our heart, even when our brain is not ready to.