F3 New Orleans

Tag: Mayhem

  • Team RCR has a First & 10 – from Mayhem

    Mahatma had a work commitment, so YHC stepped up to Q. Not much was preplanned…

    YHC arrived early concerned about the gate being locked due to track starting. Lo and behold, the fear became reality. Flag was planted and brainstorming commenced. Jogged to the east side of the track and setup 10 cones each 10 yards apart in the road.

    Rudy arrived from the gloom after logging some RCR miles to round out the group at 7 PAX. 5:30 disclaimer and off we went… in two different directions…

    Theme: no rocks even though it was Rock City, more running than usual for RCR, and finish with a challenge at the cones.

    Mosey around the locked track and enter by the bleachers.
    Warmarama: AV, GG, MMP, PPP, MC
    In Mahatma fashion, jogged the bleachers from end to end, up and down 6 spots, 5 burpees, return, up and down 6 spots, 5 burpees

    Mosey a few hundred meters, pit stop. 15 honest(?) merkins IC, hand release merkin + should taps.

    Mosey a few hundred meters, pit stop at the pavilion by the hill. Back-to-back-to-back without a break. 15 right leg step-ups, 15 left leg step-ups, 15 dips IC.

    Mosey a few hundred meters, pit stop in the light. 15 bobby hurleys, run to the bleachers and back, 15 2-is-1 bonnie blairs, run to the bleachers and back, 15 IW 2-is-1, run to the bleachers and back, OYO.

    Mosey a few hundred meters, pit stop on the stairs at the back press box. Calf raises, right leg-only calf raises, left leg-only calf raises.

    Mosey a few hundred yards to cone #1 for First and 10.
    At first cone, 1 burpee + 10 merkins. Sprint to the last cone (90 yards), recover jog back to second cone. 2 burpees + 9 merkins. Sprint to last cone (80 yards), recover jog back to third cone, etc. Totals 55 burpees, 55 merkins, 9 sprints and 9 recovery jogs followed by a little bit of Mary for some.

    Mosey back the long way to the flag for 6:14pm arrival and COT to commence. Team KnOTs was performing a shockingly slow mosey back on the main track.

    Counterama
    Namerama

    Announcements- City Pork 2/24
    07:00 – Run #1
    08:00 – Run #2
    09:00 – Run #3 with Youth Run NOLA
    10:00 – Run #4
    11:00 – Run #5
    12:00 – Run #6

    Intentions- Scantron’s nephew and Vagabond’s co-worker

    Thankful for the opportunity to lead.
    Thanks Rudy for skipping your run to attend your first bootcamp-style beat down in February.

    SYITG!

  • Take the Pax to Work(s) Day – from Hokie

    YHC told Mr Roger’s a week or two ago I would take the Q for the 1st El Diablo RCR workout and take the Pax on a different journey.

    After a quick disclaimer Pax were told we were going to get some miles in. We would run with waypoint stops to exercise. Fast Pax we’re instructed to sweep the six at each waypoint so they could get extra miles.

    We left the park and moseyed to the 1st stop sign toward the railroad tracks. We stopped to lift the right leg and just turn the ankle to get juices flowing. Switched and did same on left leg and ankle. We then opened the right gate to awaken the hip flexor followed with 7 slow 4 count merkins.

    We then headed down toward Airline to the next stop sign. Fast Pax ran fast and slow pax were circled. As we all converged we gathered for 7 more slow count merkins.

    Onward toward Airline stopping at 911 (Baloo’s house) for 7 more slow four count merkins.

    Onward to 1525 Airline where we stopped for 7 more slow four count merkins. 1525 Airline is Lucky Coin Machine Co and my M- F day job.

    We continued this pattern as we turned on Airline towards Causeway and Pax were instructed to stay safe and on the sidewalk. The stops were with 7 Bobby Hurleys. Our 1st stop was H-M furniture. On this stretch Mayhem let the Q know we only opened one gate so we also opened the left gate.

    We had 4 stops on Airline with the 4th stop being Las Cruces my Saturday day and Sunday day and night job.

    Turn around and return with 8 stops to return at Pontiff at 0610 were we did extra mileage on the track

    Thank you, I love you all!

  • The Mini Cooper – from Triple Shift

    As we are in the month of February for Run Cajun Run, I needed to get some miles and was planning on doing the Cooper. What is the Cooper you may ask? Well, it is a routine where you perform 10 burpees, 10 squats, and 10 merkins then run around the 400-meter track. After completing the lap, you perform 9 of each exercise then run a lap. Continue on your way down until you get to 1 rep of each exercise then finish up with a final 400-meter run.
    Because the track was underwater from JP’s effort to save the old Metairie neighborhood from flooding on Saturday night, it was still a sloppy mess, so I had to improvise. Sudden Change!

    With the steady drizzle, 50 degree temperatur, and heavy 20+ mph north wind, the track was out of the question so after I gave my disclaimer to the hearty few, we ran to the backside of the gym where the KOT gang resides under the large covered area.

    Warmarma – 10 Low Slow Squats IC, 10 slow imperial walkers (saw a great deal of balance issues) IC, 10 Lunge around the clock IC, 10 forward arm circles x IC, 10 Self Love IC, 10 reverse arm circles x 10, and finished with 10 burpees IC.

    The Thang – I gave the instructions of 10 burpees, 10 lunges each leg, 10 no cheat merkins, and 10 WW2 Sit-ups then run around the gym which is approximately 180-200 meters. After that round, each exercise will decrease by one rep followed by a lap around the gym. We picked up the six and then headed back to the start with a prisoner (arm up while running) Indian run.

    COT – Countoff, Namerama, and closed out with a prayer for Torque’s mom who passed away suddenly, my mom’s memory loss, and kids that are struggling with their identity. As always, I sent a petition to the Creator to help us be better fathers, husbands, employees, employers, and most importantly, virtuous leaders.

  • Route 56 Bday Beatdown – from Triple Shift

    Can’t remember much from my 56th birthday beatdown except that it was like Heisenberg’s Mothership beatdown the day before. Anyway, we did some warmups, and headed down the sidewalk towards S. Carrollton Ave to the front of City Park. At every light post, we performed 5 burpees and the mode of travel alternated between bear crawls and duck walks between each light post. We ran out of light posts and had to cross the street and headed back toward NOMA and ending with 6 burpees at the end to get 56.
    Headed to the back of NOMA for an attempt of Jackass Webb which is an exercise of one burpee and two donkey kicks. Continue until you get to 10 burpees and 20 donkey kicks. Well, we didn’t start at one burpee and two donkey kicks, we started at 8 burpees and 16 donkey kicks and made our way up to 10/20. That was a crowd pleaser.
    Honored to have the F3 NOLA Pax come out and show me some love!

  • 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

  • Hold the Rock – from Bogey

    -Welcome to F3
    -Be careful, but push yourself as hard as you possibly can w/o causing permanent damage(or just a little)
    -Warm Up
    -Grab a rock – alternating rifle carry & holding rock out in front
    -Pavillion – Right/Left leg step ups/Shoulder press/curls/bench press
    -Hill – Quadrophrlia w/ rock straight out going up and straight up going down/rinse and repeat 5X
    -Gym – Alternating Calf raises & squats 3rounds
    -Hamma Trsin – all I’m sayin
    -Finish up with a little Marie
    -Backbto the Flag
    -Nameorama
    -Intentions/Ball O Man/Thank God for Mothers

  • Doom in the Gloom – from Kenna Brah

    7 Hims showed up, unaware of the pain about to be inflicted by YHC.

    Mosie’d to the Rock Pile for Warm Ups
    4ct – 10 Each with 5 Burpees in between each exercise
    Imperial Walkers
    Hairy Rockettes
    Hillbillies

    Next Level Ladders:
    Select a good rock, all exercises with rock
    3 Rnds
    5 Sumo Squat
    10 Clean/Press
    15 Curls
    5 Burpees
    10 Clean/Press
    5 Sumo Squat
    5 Burpees

    Main Thang:
    DORA Style
    Team UP: Timer – Rifle Carries selected Rock to the first Lit Light Pole and back.
    Other PAX man, does:
    100 Chest Press
    150 Pull Overs
    200 Rows

    With a few Minutes to spare, we employed Marie Laveau ( Mary;s evil sister)
    with 5 Burpees in between each PAX’s favorites ab exercises:
    We made 6 Rounds before MOSERY back (see what I did there?) to COT.

    OUT!!

  • Just a Simple Beat Down – from Fracsac

    YHC thought the arctic vortex was behind us, but the breezy conditions kept the gloom chilly.
    Brief disclaimer given then mosey to rock pile for warmup which consisted of mostly normal stuff. 5 burpees thrown in due to lack of clapping during grass grabbers.
    Grab a rock and head to field where cones are set up. Pax given a choice. Choose B or D. With D being the winner, we started a Dora 1…2…3.
    100 burpees 200 LBCs and 300 squats. Partner walks rock out predetermined distance, completed 5 x SSH and returns. Flapjack until complete.

    Ring of fire. OH press x 2 rounds, followed by ‘mericans x 2 rounds.

    Do some stuff at each cone. MoT between cones varied from lunge to bear crawl to Peter Parker’s.
    Stuff included Catalina wine mixers, squats, flutter kicks, big boi situps and Honest Abes.

    Return the rocks and head back to the flag.

    CoT

    NMM
    RunCajunRun is happening in February. Sign up!

    YHC reminded the pax of the 5 core principles and the mission. Keep up the great work!

    YHC was asked what the B stood for? You’ll find out next time YHC Qs.

    SYITG

  • 2024 ReNew Q vs Q – from Mahatma

    The back story….a long long time ago of 2020 in a land far far away of Khenna there was a forgotten AO called “The View”! To bring excitement during the time of dome and gloom Mambi came up with the idea of pitting one Q vs another in a face off of who could bring the “best” beatdown with 2 Qs going head to head then have the Pax vote a champion. Unfortunately as life goes AOs thinned and “The View” became extinct! (It’s no longer on the AO list) Fast forward to the end of 2023, Disclaimer was moving into the neighborhood where the lore of this AO and the Q vs Q was stuck in his mind hearing about the tails of his brother pax bringing a competitive beatdown just a few minutes from his backyard. So the call to the last champ and challenger was made and the ReNew Q vs Q was scheduled.

    The date January 19th 5:30AM it was a wet cool 50deg with 18 pax meeting up at the flags planted in Erlanger park. YHC gave the back story and guidelines of the Q Vs Q beatdown. After a quick disclaimer (not actually) a quick warmup:
    SSH
    Grassgrabers
    HillBillies
    Mnt Man Poopers
    Merkins

    Each Q gets 2 alternating 8 minute rounds with 2 minute transition.
    Rnd 1
    Champ King Kong
    Base of the levee for 4 rounds of various in cadence exercise then mosey to top of levee for in cadence ssh.

    Rnd 2
    Tripleshift
    Partner Up for crazy 8
    One pax did exercise while partner carried block overhead out and back then flip flop

    Rnd 3
    King Kong
    HITT – pax perform exercise for 1 minute followed by active recovery for 1 minute

    Rnd 4
    Tripleshift
    Some sort of bearburpeebroadjump combo goal was to reach 40. You had to be there to understand

    Time Up
    COT
    After brief announcements the 2 Qs were brought into the circle – with a convincing unanimous vote…..oh wait Rudy decided to decent and change his vote to KK. Tripleshift was crowned the new champ. After our prayer of thanksgiving the 2 competing Qs met in the circle for the belt exchange and call out by Tripleshift of his desired challenger…..from the LVCC gang the notorious HighRise was challenged!

    A new twist to Q vs Q decided at coffeeteria – the champ gets to designate the AO of the beatdown brawl, which could be ANY so be on the lookout. If HighRise accepts the challenge Tripleshift has hinted it may be at MistyMountain.

    SYITG