F3 New Orleans

Tag: Goose

  • 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

  • Live Your Chest Life – from Paradox

    **extra late edition** (blame it on Omicron)

    On an extra muggy post- Christmas beatdown YHC was ready for his VQ. Goose arrived to show the ropes and Percolator came in just in time for the mosey. I was armed with a prop (30 lb bar called “ole hickory”) and some choice music up my sleeves for the boys to live our Chest life.
    Warmorama: SSH, Imperial walkers, arm circles, cherry pickers, downward dog (hold 30 sec)
    Mosey: bumper to stop sign to get the glutes firing
    Thang 1: We took rich mansion loop taking turns with ole hickory. At every light post we did following :merkins, diamond merkins, werkins, staggered pushups, peter parkers, parker peters, LBC – chest break- while one man had hickory doing push squats.
    Finished off with a run from last light pole back to the stage passing turns with ole hickory.
    Thang2: Finished the chest life with Eminem “till I collapse”, pushup on “yo left” hold plank the rest. Followed by TubThumpin (burpees on “get knocked down”) and Mobys “Flower” with leg raises on Sally up.
    6 Mom: Big boy situpus, LBCs, Dolphin hops, Dealers choice (Nolan ryans, mountain climbers)
    COT- with Goose on Prayers
    Thanks for weathering my first Q boys!

  • 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

  • It’s All Fun and Games Until Jingle Bell Time – from Goose

    Six PAX gathered Saturday morning at a thickly decorated Peltch with high hopes that a game would provide a needed break from what had been a grinding week of brutal beatdowns.

    It didn’t.

    Warmup: SSH, WM, AC, IW, SL (the favorites)

    Thang:
    A 3 on 3 game of ultimate frisburpee started with Team Dawson blasting to an early lead in what looked to be a total blowout requiring some team switching to make things more even. But, after Coyote’s trash talking lit a fire under Enron, an epic comeback was underway. YHC offered to end the game after 20 minutes with a tie score of 10-10, but a tie was not the fulfillment Enron and Cardinal were looking for, so Goose and his Goslings promptly scored another goal.
    The new Southshore rules made for a faster, more competitive game (last person to touch the frisbee when it lands does 4 burpees, and the frisbee is live for either team), though we weren’t able to incorporate the dodgeball throwing goalie without a few more PAX on the field.

    Moseyed to just north of the Thunderdome where we planked up for some Christmas action to the song “Jingle Bells”: stayed in plank with Merkins for every “Jingle”, and a different exercise for each verse:
    Verse 1: Mountain Climbers
    Verse 2: Australian Sweat Angels
    Verse 3: Flutter Kicks
    Verse 4: Plank Jacks

    Quick mosey to the Diamond where PAX partnered up for a “catch me if you can” around the bases: P1 bear crawled around the bases while P2 completed 15 180-degree jump squats (spin halfway around at each jump) and 10 Big Boi Situps, then P2 ran to catch P1 and take over bear crawling. P2 ran the rest of the way home to plank up while waiting for P1 to get there. Flapjack and repeat.

    Then, PAX lined up in handstand position against the dugout fence for a Balls the Wall Indian Crawl: first person in line dropped and bear crawled to the end until all PAX had a turn.

    Last element–PAX lined up on the first base line for suicides: Nur (backwards run) to the pitchers mound and run back to complete 1 triple jump squat burpee; then, to the second base line and back with 2 triple jump squat burpees, then halfway through the outfield w/3, and then to the wall and back with 4.
    The way YHC wrote it up, it was only going to be 1 triple jump squat burpee at every return to the baseline, but since Enron was excited enough to ask, “Only 1?”, YHC though it an excellent moment to teach the new PAX about the dynamic of mumblechatter. There would ultimately be four total modifications due to mumblechatter, and the PAX was grateful for the opportunity to be drawn deeper into the culture of F3…

    After moseying back to the flag for some Mary, count off, COT, and prayer, YHC explained some of the reasoning behind the ramping up of intensity over the past week or so:

    One of the things I’m most grateful for about F3 is that, though it provides a deep sense of shared purpose and accomplishment, rarely does participation in F3 inflate the ego. I usually leave a beatdown both humbled and grateful, which provides me with the perfect mindset for my role as husband, father, employee, friend, and most importantly, a child of God. So, if the beatdown doesn’t humble us, we miss out on a great gift, not to mention that one of the greatest obstacles to true companionship is a swollen ego.
    So, I’m deeply grateful for F3 and for you men for giving me the opportunity to be humbled together with you.

    SYITG,
    Goose

  • 12…wait, no..20 Days of Fitmas! – from Goose

    YHC figured it would be good to introduce the Thibodaux PAX to the tradition of a 12 Days of Fitmas beatdown including some high energy Christmas tunes (Mannheim, Trans Siberian, etc.), but it was difficult to remember exactly how long these have lasted in the past. Did the 12-exercise inverse ladder take the whole 45 minutes? Was there a mosey involved that ate up some time and provided for a break? A quick glance at some of last year’s backblasts led me to believe that there may be no additional elements needed, but my confidence was not high.

    YHC was initially joined by Paradox and Enron, then Cardinal came in hot on two wheels just as SSH’s were beginning.

    Warmup: SSH, Windmills, Arm Circles, Imperial Walkers, Self-Love

    12 Days of Christmas (the first 12 days…); day number is the number of reps–start with Day 1, and then add the next day’s exercise along with the preceding days (back down to 1):
    Day 1. 1 One legged pistol squat (2:1)
    Day 2. 2 Bonnie Blair (2:1)
    Day 3. 3 star jumps
    Day 4. 4 Apollo Ono’s (2:1)
    Day 5. 5 Diamond Merkins
    Day 6. 6 HR Merkins
    Day 7. 7 mountain climbers
    Day 8. 8 LBC’s
    Day 9. 9 leg raises
    Day 10. 10 Freddy’s
    Day 11. 11 BBS
    Day 12. 12 8-count body builders

    Ultimately, it was pretty challenging, and all felt good about what they had accomplished, but we still had 15 minutes (and a good bit of excellent Christmas tunage) to go. So, thankfully my recent search into last year’s backblasts was fresh, and I was immediately able to pull up what I think was Steve’s (Northshore) 12 Days of Fitmas from last year, and brutality ensued. (YHC’s memory of doing this one last year at home wasn’t too traumatic, but I hadn’t done a whole other set of 12 days before it.)

    We started over with the new Day 1, and we made it up to Day 8 before time ran out. The modified burpees sucked the PAX’s will to live, but in true HIM fashion, we carried each other via a combination of comradery and competition to complete the following:
    Day 1: 1x Burpee
    Day 2: 2x Merkins
    Day 3: 3x Triple Jump Squat Burpees
    Day 4: 4x Monkey Humpers (IC)
    Day 5: 5x Sister Mary Katherine’s (2 is 1)
    Day 6: 6x Triple Merkin Burpees
    Day 7: 7x Sit-Ups
    Day 8: 8x T-Merkins

    Gratitude for a solid beatdown took a little longer than usual to set in, but pain brings unity and a shared sense of purpose, so our COT and prayer were sweaty but powerful. Gratitude for these men for being willing to embrace the pain together!

    SYITG (See You In the Gloom),
    Goose

  • Better Late than Jump Squats – from Goose

    YHC rolled up hot, about three minutes late, just before Enron could take over and lead the group in 45 minutes of straight jump squats. (He’s fired up to get everyone feeling his pain after posting solo on Saturday and completing 150 jump squats after a three mile run. I can only imagine what the last 30 or so looked like and what the ED White cross country team thought.) PAX consisted of Paradox, Enron, Cardinal, and YHC.

    Warmup: SSH, Windmills, Arm Circles, Imperial Walkers, andSelf Love (a.k.a. Michael Phelps)

    Thang:

    Started with a run around the front loop (with the really big houses) completing one burpee at the first lamppost and adding one at each consecutive lamppost (got up to 13 for a total of 91 total burpees and plenty of concrete dust in my bellybutton).

    Moved on to two Ring(s) of Fire(s):
    -First Ring–PAX held plank in a circle while each took turns doing 10 reps of Merkins, then Plank Jacks, then Reverse Plank Mountain Climbers, then Mountain Climbers.
    -Second Ring–PAX held Al Gore position in a circle while each took turns doing 10 reps of Jump Squats, then Apollo Ono’s (1 is 1), Twinkle Toes (heel raises in Al Gore position), and Lunges (1 is 1).

    Then, PAX partnered up for some partner action:
    1.) Partner 1 held a 6 inch hold while Partner 2 cariaocaed across the field and back (about 40 yards and back), switched, and then repeated with a backwards run there (a.k.a. “nur”) and sprint back.
    2.) Then, Partner 1 held a Mission Impossible Plank while Partner 2 cariocaed and then nur/sprinted the field.

    Had about five minutes left for Mary, and after some comments about gratitude for how much easier core workouts are, we proceeded to complete the following, all IC (“in cadence”) 4-count: 20 Heels to Heaven, 40 Flutter Kicks, and 30 Static Wife Pleasers.

    COT, gratitude for answered prayers, and Enron prayed us out. Extremely grateful to be on the journey with you men!

  • 5 Dudes at the Stage! – from Goose

    For the first time in history, a total of five men fought their way out of the fart sack to post at the Stage on a Tuesday morning. It’s amazing what a difference one more guy makes on the morale of a group of sweaty dudes pushing their limits on a cold morning. The sunrise was gorgeous as expected as Enron, Cardinal, Paradox, and Percolator joined YHC in the gloom for what would be a memorable experience.

    Warmup–the usual plus some: SSH, windmills, arm circles, cherry pickers, Imperial Walkers, self love, high knees, butt kicks.

    The Thang (Jose 10K-inspired):
    Had three coupons (expected only four PAX to show) lined up on the concrete by the grass. Each coupon was assigned a different exercise, and we added one exercise space sans coupon at the end of the line to make room for the extra guy. While four PAX were pumping concrete (AMRAP: As Many Rounds as Possible), the fifth bear crawled, sprinted, and backpedaled a figure 8 around the field. Once he returned, all moved to the next station and repeated until all PAX completed all stations once. Three separate rounds.

    Round 1:
    -Coupon 1: Curls
    -Coupon 2: Alternating Merkins
    -Coupon 3: Manmakers
    -Sans Coupon 4: LBC’s

    Round 2: (field work changed to a rectangle instead of a figure-8 for time)
    -Coupon 1: Windshield Wipers
    -Coupon 2: Overhead presses
    -Coupon 3: Kettle Bell Swings
    -Sans Coupon 4: Flutter kicks

    Round 3: (sprinted the full rectangle for time)
    -Coupon 1: Bent over rows
    -Coupon 2: Bench press
    -Coupon 3: Squat Thrusters
    -Sans Coupon 4: Big Boy Situps

    With each member of the PAX evenly spaced out and doing a different exercise with a coupon in front of the stage, it looked like it could have been a promo video with a bunch of male models demonstrating the benefits of F3. We just needed some background music, a narrator, and some better looking men who wouldn’t take so many breaks. (Ha!)

    Count off, name off, then Paradox prayed us out. It was a glorious morning!