F3 New Orleans

Tag: Enron

  • Once You Prop the Fun Don’t Stop – from Paradox

    Every group needs a prop guy ,I thought as a peered into my garage (“beatdown laboratory”) for Q inspiration. Heavy bar? old bands? Lonely kettlebell? Abandoned pool noodle? A plan formed for a “prop guy” workout at the Stage on a warm (return of the warmup sweat) bayou morning. The Pax assembled with some great assorted chatter about Mardi Gras festivities. Still riding a wave of energy from the record setting beatdown at the Peltch we dove in.

    WarmoRama
    The usuals with a few beat laboratory trials
    SSH, IW, Windmills, Invisible Chairs, Old Man calf stretch, Arm Circles
    Short bumper to stop sign mosey with a discussion about relative AO run distances.

    Disclaimer
    Pax were instructed to pick a prop with caution. (30 lb bar soft bar, 25 lb kettle bell, 15 lb resistance band, standard unit pool noodle (orange for safety)

    THANG 1 LOVELY DAY (RIP Bill Withers)

    Gave a short disclaimer that his song is a great alarm tone to wake up to. Use it to get your mind in a peaceful state and reminder that each day is another in Gods creation. Its also a groovy 70s tune.
    Cherry Pickers until chorus hits then grab your prop for a rep on Lovely days
    Bar Man: OHP
    Noodle Man: extended shoulder raise
    Kettle Man: KB swings
    Band man: curls (1 foot in band, forms a triangle)
    When the chorus drops we change props clockwise (instructed by Enron that counterclock rotation was borderline communism )

    Notes: split the last chorus because Bill Withers sounds like hes broken and the song is skipping but there are really just a bagillion lovely days.

    Goose went full Price is Right mode and had the high guess on 86 for number of Lovely Days in the song. Actually 95. His prize. Hold the Noodle for the Prop Run.

    THANG 2 Prop Run

    We took off from the stage and headed for parts unknown down rich mans loop with every man holding a prop
    Each light we used props for 10 reps as follows:
    Bar Man OHP Squats
    Noodle man- Canoodles (holding pool noodle acrose chest and doing American hammers )123- 1
    Band man- Straight arm raise ups
    Kettle Man: Swings

    Did roughly 8 rounds of these at light poles with a break for a mini burpee ladder
    5 burpees , run two poles 4 burpees, run back etc
    Great discussion about the future use and naming of the the blank canvas street for sprints.

    The PAX had a lively discussion about the pronunciation of a floating cajun vessel (pirogue?). Goose and Cardinal nearly came to blows but we north La guys were able to step in and keep the energy on burpees.

    Wrapped up with a mosey to the flag with our props and a few needed “prop switches”

    Thang 3 Prop Tabata

    Same props with 30 sec work, 10 second rest
    Kettle man- goblet squats
    Bar man- wide curls
    Noodle man- Canoodles
    Band man- Straight shoulder raises

    Completed 2 cycles

    Just enough time to for a Thunderstruck Burnout
    Merkins on Thunder, Plank on the rest
    Switch half way and did burpees on thunder and SSH on the rest ( YHC shows mercy)

    Wrapped up with COT and Goose prayed us out.

    Moleskin:
    Todays prop workout is a physical reminder that many of us carry burdens of different shapes, sizes and appearances. You never know what someone’s previous or future burden will be but being there ready to shoulder the load with them is the key. Don’t shoulder those burdens alone. Put faith in God to provide your strength and to provide your support system for the burden.

    Thanks for the opportunity to lead fellas
    SYITG

  • Starting EH Month a Couple of Weeks Early! – from Goose

    Naming 5 FNG’s in one week is definitely a record for F3 Thibodaux, as was the number of PAX at The Stage this morning. Three FNG’s made up for a couple of missing regulars to make for 13 total, and a glorious day it was!
    After a prolonged disclaimer and explanation of the benefits and culture of F3, YHC led us in a warmup meant to assuage the soreness brought on by Thursday’s F3 poker beatdown.
    PAX: Enron, Paradox, Cardinal, Pope, Coyote, Dumpster Fire, Red Card, Horse Pill, Tighty Whities, Kilo, Wet Tap, Percleator, Goose

    Warmup: Side Straddle Hops, Widmills, Arm Circles, Cherry Pickers, Imperial Walkers, Self-Love, High Knees, and Butt kicks (to wake the cardio system a bit).

    Thang 1:
    Moseyed to the Chimney for Partner Dora: 100 Burpees, 200 Twinkle Toes, and 300 LBC’. Transportation was Bear Crawl and run back, then Crawl Bear and Nur back, then Attempted Murder Bunnies (Murder Bunnies without the coupon) and run back.
    The FNG’s and relatively new guys were not too keen on this whole F3 thing about 2 minutes into this one. Once the intensity set in, the soon-to-be-named Horse Pill (Kip) bemoaned the fact that he had planned to do work on his house later in the day, no to mention having run five miles before we even started. (Jose 8K?) But, YHC knew the next couple of exercises would lift the spirits and make for some good memories and some good camaraderie.

    Thang 2:
    Moseyed to the Thunderdome (octagonal outdoor pavilion with bleachers setup around the edges facing the middle) where PAX found some bleacher space for a couple of rounds of Ring of Fire.
    Round 1: feet on the bleachers in decline plank while each PAX counted off in a circle executing one Derkin. After reaching the seeming insurmountable total of 100, and the cool feeling of yelling numbers in a circle of intensity under an echoey metal roof, we recovered to our feet for round 2.
    Round 2: PAX held Al Gore position facing the bleachers, and PAX took turns yelling numbers and executing a box jump, once again reaching 100, and once again enjoying the experience of shared intensity (this time with the added sound of crashing bleachers) and team accomplishment, which rolled nicely into…

    Thang 3:
    Moseyed to the practice field for the final round of Name That Tune. It took three beatdowns to get through the playlist YHC had put together erroneously thinking there would be enough musical knowledge to get through them more quickly. But, it made for an opportunity to spread the fun over a few days and allowed more PAX to get in on it. With a few more older PAX in the group this time, songs like “To Be With You” by Extreme and “Mmmm Mmmm Mmmm Mmmm” by Crash Test Dummies were nailed relatively quickly, though the amount of Bonnie Blairs we ended up having to do was not foreseen–“Something in the Way She Moves” by James Taylor should have been an easy one, but I guess brains were foggy after the Dora. Or, YHC should’ve just assigned it a different exercise. Or, the PAX just needed to see the Q hate his life a little bit.
    After shoulder tapping our way through “Send Me on My Way” by Rusted Root (no one could get the artist), we moseyed back to the flag for some Mary:
    Crunchy Frogs x20 IC
    Freddy Mercuries x15 IC
    Penguins x15 IC

    Named 3 FNG’s: Welcome, Tighty Whities, Red Card, and Horse Pill!

    COT: shared gratitude for F3 and the awesome group, prayer intentions, and Cardinal prayed us out.

    Very encouraging morning! The soreness over the next couple of days will be a beautiful reminder! Thanks for joining me on the journey, gents, and for allowing me to lead.

    See You in the Gloom,
    Goose

  • Wild World of Sports! – from Goose

    A solid 9 PAX (ultimately) gathered in the frozen gloom, though Goats in the Machine and the newly named Sonic rolled in a little late and had to meet us on the football field due to a classic 4-year-old shoe hunt.
    PAX: Enron, Cardinal, Kilo, Dumpster Fire, Goats in the Machine, Pope, Coyote, Sonic, Goose

    After a warmup of the usuals (SSH, AC, WM, IW, SL, High Knees and Butt Kicks), we moseyed to the E.D. White football field for the first Thibodaux experience of 1st and 10. Started on the 10 yard line with 10 merkins and 1 burpee followed by a sprint to the goal line and a mosey back to the 20 for 9 merkins and two burpees. Sprinted to the goal line and back to the 30 for 8 merkins and 3 burpees, etc. until we ended at the goal line with 1 merkin and 10 burpees.

    Enron and YHC both noticed the unique, exhilarating feeling of running the length of a football field into the endzone, realizing that it wasn’t something either of us have experienced outside of maybe special teams. I guess late 30’s is better than never, though the roar of the crowd sounded more like wheezing and cursing.

    Nice, long mosey from the field to the Thunderdome hauling all the layers we shed after two minutes on the football field. PAX completed the following on the bleachers:
    20 R Leg step ups
    20 Freak Nasties (YHC shared newfound knowledge of why dips are called Freak Nasties: “Dip, baby, dip!”)
    20 L leg step ups
    20 Irkins
    15 Box jumps
    15 Derkins

    PAX gathered armfuls of wardrobe and moseyed to the diamond for animal baseball:
    Round 1:
    All PAX started at home, revving up with 20 mountain climbers before bear crawling to first, crab walking to 2nd, duck walking to 3rd, and bunny hopping home.
    Round 2–Animals have gone Rabid!
    Started at home by pounding the frozen ground with 10 Mahtkar N’Diayes, then Crawl Bear to first, Walk Crab to 2nd, Walk Duck to 3rd (interesting), and Hop Bunny home.

    Indian Run around the park followed by some Mary at the soon to be built flag: Crunchy Frogs and Nolan Ryans.
    Welcome Sonic!
    COT and Enron prayed us out.
    SYITG,
    Goose

  • Legs for Days – from Paradox

    Started the morning off with a special F3 Thibodaux Ceremony. 4 PAX assembled on the Stage. One of our founding fathers placed our very own shovel flag at the stage and we watched it flap gently in the dawn breeze. Shout out to Goose and Enron for the work on the flag, looks awesome!

    I’ve been feeling a heavy leg day Q so I got in the lab and cooked up a combo leg whoopin from a few previous beatdowns (shout F3 greensboro).

    WarmoRama

    SSH, Windmills, IW, arm circles, (switched to static legs to prep for the carnage), side squat hold, flamingo hold. We needed just a touch of music to get fully warm so we called in Sting and the Police for an assist. . The perfect warm up song doesn’t exi….ROXANNEEEEE : run in place and burpee on Roxannes .

    THANG 1: Mosey around rich mans loop with RochamBurpee at every light. Started with 1 burpee (loser) and 1 merkin (winner) and progressed through ten lights. As the pressure increased the silence of Rock Paper Scissors strategery was deafening. Percle went on a deep run and benefited many light merkins while Goose took shots in the deep rounds that he surely regrets. 10 rounds and back to the FLAG (its so beautiful…)

    THANG 2:
    Set 1: With Coupon: Deadlift-Squat-Right fwd lunge, Left fwd lunge (that’s 1 rep) x10
    Run the track
    Set 2: 10 squat jumps, 20 mountain climbers (1 leg is 1)

    Repeat Entire Cycle 4 times
    This lasted much longer than intended, YHC got lost in the leg pump and I Looked down at 6:55!
    but we had time for a finisher with 10 second
    Al Gores and 30 seconds of depth charges (low slow squat then explode up)

    COT and Percle prayed us out
    Solid Leg Day fellas!

  • ALARM with Coups – from Paradox

    YHC decided to give the props a break and go back old school with an ALARM coupon workout picked fresh from the Lexicon. 3 Pax assembled at the stage in a still but chilly bayou gloom.

    WarmoRama: Usuals SSH, IW, Windmills (requested by master sensei Goose), arm circles, self love, high knees, butt kickers

    Thang 1: mosey to bumper for short warm up then got started with alternating partner sprints and parker peter merkins, 10 rounds. Future planning note: the PPms were harder than expected and got a bit monotonous, will switch up to add variety next Q
    Thang 2: Back to the stage for ALARM w/ coupons. Starting together side by side with coupons we advanced with ALARM exercises decreasing from 25…20…15 etc
    Arms: OHP
    Legs: Squats
    Abs: dolphin hops on coupon
    Run: 1 lap around the “Track” , return to coupon
    Merkins: Coupon merkins

    Advance coupon ten steps with coupon rifle carry , reduce 5 reps and start again
    Finished up with Dealers choice Mary
    Nolan ryan, Big boy situps, LBCs

    This was my 3rd official, thanks for hanging in there fellas

    COT and Cardinal prayed us out

  • Beat the Rain Brickathon – from Enron

    YHC rolled up to the stage at exactly 6:15 to see 4 PAX waiting patiently to get started. I then had to inform them that help was needed moving the bricks gathered from my back yard over to the front of “the stage”. Grateful this morning to make it out during a short break in the rain that has been moving through with much more to come today. Additionally thankful for one more warmer morning before the cold. For this beatdown, I took a couple of ideas from previous beatdowns and backblasts along with making sure I added something that left the workout to “chance”, one of Cardinals favorites.

    Warmup: the usual – SSH, WM, AC, Cherry Pickers, IW, Self Love

    Thang 1: Dice Run

    YHC was running late this morning and forgot the dice, Siri was helpful in providing a random number generator of 1-6

    Rules were explained as follows

    Each PAX had one “roll”, the number that came up dictated the run that would follow. 5 total laps

    1- Mosey one lap around the field
    2- Sprint one lap around the field
    3- Jog then karaoke one lap – alternating at each corner
    4- Mosey then sprint one lap – alternating at each corner
    5- Start slow mosey and increase speed around each corner
    6- Slow mosey with 5 merkins at each corner and 5 burpees at the end

    Thang 2: Brickathon
    PAX were instructed to grab their bricks and partner up, since there were 5 of us total we had one team of 3.

    Round 1:
    PAX 1: Hand release brick merkins
    PAX 2: Bear crawl with bricks down to the end of the field (about 35 yards) and mosey back
    Switch and repeat
    Round 2:
    PAX 1: Dying cockroaches with bricks
    PAX 2: Crab walk (no bricks) down and mosey back
    Switch and repeat

    Round 3:
    PAX 1: Shoulder Taps with Bricks
    PAX 2: Mosey down 20 squats at the other end and mosey back
    Switch and repeat

    Round 4:
    PAX 1: “butterfly” with Bricks (Bring arms from sides out to parallel with ground and back down) AMRAP
    PAX 2: Lunge walk out and mosey back
    Switch and repeat

    Round 5:
    PAX 1: Moroccan night clubs with bricks
    PAX 2: Walk crab down and mosey back
    Switch and repeat

    Round 6:
    PAX 1: Floyd Mayweather’s with bricks
    PAX 2: Mosey down – 20 big boy sit-ups at the other end and mosey back
    Switch and repeat

    Thang 4 – a song

    Joe Nicholls – Yeah
    In plank position for the entirety of the song, plank jack on “yeah” and mountain climber on “she”
    This song was longer than YHC originally thought, leading to more difficulty as well as ending the beatdown immediately after.

    COT and Goose prayed us out

  • Rocky on the Bayou – from Paradox

    Looking for inspiration to beat this new year into submission YHC pulled together a hybrid of Rocky Balboa inspiration so we could see 2022 through the eye of the tiger.

    Warmorama: SSH, Imperial walkers, arm circles, cherry pickers, high knees, self love

    Pre Round 1
    Played Eye of the Tiger: 60 second intervals, plank, mountain climber, merkins, mountain climber, plank

    Round 1 w/ Apollo Creed
    Running Rich Mansions loops taking turns with ole hickory (30 lb bar)
    Return to parking lot for Creed sprints x2

    Round 2 w/ Clubber Lang
    Indian Run on rich mansion loop with ole Hickory at the lead man, last man with 3 burpees then catch up to front

    Round 3 w/ Ivan Drago: If he dies, he dies…
    Every light post on rich mansion loop with variation pushups at each stop (merkins, wide, diamond, peter parker, parker peter, stagger left, stagger right, burpees, lbcs ) one man has ole hickory at each stop for squat presses
    Return to Stage for Mary: Flutter kicks, dolphin hops
    COT with Enron on the prayers

  • Rock, Paper, Scissors, Bombs, and a Thunderdome – from Goose

    The weather this morning may have been the closest to perfect F3 weather that exists. The PAX were grateful for a cool breeze and dry grass, especially as the burpee count continued to rise.
    PAX: Goose, Percolator, Enron, Pope, Coyote

    Warmup: SSH, WM, AC (fore, back), Cherry pickers, IW, Self love

    Thang 1:
    Moseyed to the Thunderdome in a roundabout fashion to wake the legs and lungs up. Once there, PAX partnered up for BOMBS. As one PAX ran to the bathroom building and completed three donkey kicks against the brick wall, the other worked on:
    50 Burpees
    100 Overhead presses in people’s chair position (sitting against a column)
    150 Merkins
    175 Big Boi Situps
    200 Squats
    YHC was quick to choose Coyote as partner to the chagrin of Enron–we all know how Coyote rolls–though the pace was about even for most of it. The overhead presses went pretty quick (especially for Coyote), but the rest was nice and grueling.

    Thang 2:
    Moseyed to the Chimney for a Rock, Paper, Scissors, Burpees competition. Each round, the winner does merkins while loser does burpees–1 for first round, 2 for second, etc., up to 10. YHC still has some lingering PTSD from the first time I did this on the Northshore at Granny’s. Steve was my partner throughout, and I lost the last 9 out of 10 rounds, which meant a total of 54 relatively non-stop burpees broken intermittently only by a couple seconds of hope that I might win the next round and catch my breath only to have my metaphorical head dunked back under the metaphorical water. Steve, if you’re reading this, your mind-reading witchcraft is going to send you straight to hell.
    This time, we switched partners each round to stem some of the mind reading, though Enron bragged after round 7 that he’d only done one burpee thus far. His prided ended up being his undoing as rounds 8-10 resulted in straight burpees for the expert strategist.

    With about ten minutes remaining, we gathered around a bench on the trail for alternating incline merkins/diamond merkins/werkins on the back of it and step ups on the front. Indian run back to the flag with the last man running backward to the front of the line.

    Mary at the flag was 30 Scuba Steves, 25 Australian Sweat Angels, 15 static wife pleasers, 15 normal wife pleasers, and 10 count Lazy Boys (straight, right, and left) all IC 4-count. Coyote wistfully stated that the Lazy Boy’s reminded him of Wet Tap, then looked into the distance and sighed. The PAX responded with slow, understanding nods and a moment of silent reflection, remembering the good times.

    COT and Coyote prayed us out. Thanks for pushing today, fellas! It was an honor to be with you!

    SYITG,
    Goose

  • Shoulder Sore Q War – from Enron

    Four PAX made their way to the stage this morning for a much warmer than prior day’s beatdown. It was YHC’s first Q of the year and first overall foray into the world of backblasting. Soreness in the shoulders from Goose’s Q on Tuesday helped direct the course of today’s beatdown.
    PAX: Enron, Cardinal, Goose, Paradox
    Warmup: the usual plus a couple – SSH, WM, AC, Cherry Pickers, Grass Grabbers, IW, Butt Kicks

    Thang 1:
    2 rounds – 60 second plank followed by 50 LBCs

    Thang 2: Decreasing Ladder – SSH and Burpees
    SSH x 25 – attempted to do in cadence but quickly moved to individual count after this round
    Burpee x 5
    SSH x 20
    Burpee x 4
    SSH x 15
    Burpee x 3
    SSH x 10
    Burpee x 2
    SSH x 5
    Burpee x 1

    Thang 3: Leg, Cardio and Core: Q War
    Eager to use a newly received F3 Deck of Death, YHC brought out the cards. Although, due to shoulder soreness from Goose’s upper body heavy session on Tuesday, all the Upper body (diamonds) and half the cardio cards (hearts) were pulled out of the deck.
    Cards were split in half, giving one half to PAX and Q keeping the other. The game of war began with the group completing the winning card’s labeled exercise at the end of each match. The Cardio Cards (hearts, and the only red cards left in the deck) were an automatic trump and were completed no matter what the other card was.

    # Cards – # on card plus 10 of exercise labeled on card
    Face Cards – 25 of exercise labeled on card
    Ace – 100 of Exercise labeled on card

    Played until Q was out of cards

    Thang 4 – Tabata
    4 rounds – 40 on 20 rest
    Freak Nastys
    Step Ups
    Incline Merkins
    Box Jumps
    Two minutes of Mary with 20 Leg raises and ended with 25 LBCs
    COT and Goose prayed us out

  • Cold Slabs of Meat and a Glorious Sunrise – from Goose

    Five PAX quickly populated the Stage this morning, bundled up and grateful to have a solid group to start the new year, though trepidatious about YHC’s suggestions to grab a pair of gloves from the stinky pile. No coupons in site, so prolonged contact with frozen grass and concrete were likely.
    PAX: Goose, Cardinal, Enron, Paradox, Percolator

    Warmup: the usual suspects–SSH, WM, AC, IW, SL

    Thang 1: Walls of Jericho (thanks, Hokie)
    7 8-count body builders followed by a lap around the field, repeated 7 times. PAX took turns leading the count out loud, which became increasingly difficult due to the oxygen shortage.

    Thang 2:
    Bear crawl the length of the field, 5 merkins, and Crawl Bear (bear crawl backward) back to start, 5 merkins.
    Then, Crab Walk the length, 5 merkins, and Walk Crab back, 5 merkins.

    This was the first time these PAX had experienced the backwards crawling–the difficulty is always surprising. PAX also shared the experience of painfully frozen, wet hands that became like slabs of cold meat flopping around underneath us and being slapped to the ground with each step. Thankfully, as soon as the last lap was completed and final merkins were pumped, YHC had the pleasure of watching each man stand up and see the sky for the first time in about 10 minutes–the sunrise was absolutely stunning, so much so that we had to stop mid beatdown to take a picture. YHC has never seen such a beautiful, fiery scene in the many mornings we’ve been out there. It signified a glorious start to a new year, and having five men out there enjoying it together was truly awesome.

    Thang 3: (thanks, Moby)
    PAX circled up, got down on the ground, and stayed there for the next 10 minutes or so, rolling from back to stomach (moving clockwise) to complete the following, IC:
    10 Merkins, 20 leg lifts, 10 Diamond Merkins, 20 Hello Dollies, 10 Diamond Merkins, 20 Rosalitas, 10 Werkins, 20 Freddy Mercuries, 10 Shoulder Taps (2:1), 20 LBC’s

    Thang 4: Ring of Fire to the Song “Ring of Fire” by Johnny Cash
    PAX held Al Gore for the duration of the song and completed a Bonnie Blair (both legs) every time The Man in Black said “Ring”.

    Four minutes of Mary focused on the back with 15 Wife Pleasers, 15 Scuba Steves, and 15 Australian Sweat Angels, all IC.

    COT and Percolator prayed us out.
    It was a glorious morning, and my gratitude for the companionship, the sunrise, and the physical exertion fueled my day!

    SYITG,
    Goose