F3 New Orleans

Tag: Paradox

  • Lundi Gras and Mental Gymnastics – from Percleator

    YHC had some fresh ideas to keep the PAX on their toes this morning. The exercises included some references to Mardi Gras and some tasks that required everyone to be awake and alert (YHC hopping that some PAX were hung over from parades).

    PAX: Cardinal, Paradox, Goose, Pope, Coyote, Kilo, Percleator

    Warmuparama
    SSH, WM, HK, AC, Chinooks (called here “throw me somethin mista”), CP, IW
    A good warm up Indian run around the neighborhood (the Sweat Loop?) w/ 7 big boys before the sprint. Indian run devolved into an all out foot race on the last leg. YHC loves this energy so no penalties were given.

    PAX arrived back at the Stage for 3 rounds of 21s. 21 SSH in unison but only the first 5 were counted out loud. If PAX stopped at 21, an easy exercise. If anyone went over, a punishment exercise for all.
    1st round: squats x10 or squat jumps x15
    2nd: Merkins x10 or Derkins x15
    3rd: Plank Jacks x 15 or Burpees x 10

    Lucky for the PAX everyone kept the count. Coyote was especially lazer focused. YHC tried to force a punishment but didn’t have the heart.

    “Memory Game”
    PAX stood in wide circle performing a repetitive exercise (SSH, high knees, Moroccan night clubs, hold Al Gore) . One member runs to middle of circle and performs 3 reps of any exercise. Next member does three reps of that exercise and adds 3 reps of another exercise. Each member must preform the string of exercises from memory and add another. No talking or counting. Mumblechatter to a minimum.
    This was a trial run for the concept. First round was no stakes. Just see how long we could do it. Then if PAX couldn’t go all the way around once, a punishment exercise. There were also plans to punish the one who goofed up, but that ended up being YHC… YHC would be honored if other PAX might take this routine and tweek to make it better.

    Played Iko Iko by The Dixie Cups
    Hold plank position, when you hear “hey now” do a merkin, “Iko Iko” or “Jackamo” perform mountain climbers until phrase is over.

    Relay
    Partnered up. PAX 1 bear crawled down field. PAX 2 sprinted in same direction, touch cement, turn around, run until you touch cement again, turn around, catch your partner. Then switch so that the crawl is done as a team, the full length of the field, there and back. Luckily for the PAX there was just time for one round because alligator walks were next.

    Mary: Nolan Ryans, American Hammers, Crunchy Frogs

    COT and Goose prayed us out.
    It brings YHC much joy when others seem to like being the guinea pigs.
    Thanks for the opportunity to lead.
    SYITG

  • Cornhole Gras – from Cardinal

    A beatdown on the Saturday of Mardi Gras weekend couldn’t leave the PAX unprepared for the festivities that awaited them. So out of charity for the brothers, YHC couldn’t let them down for his first Q.

    The indisputable best way to pass the time as you’re tailgating waiting for the next parade is a rousing game of cornhole, so the PAX assembled at the Peltch for a cornhole beatdown like no other to ensure that they’d be pros by the time we finished.

    First, the basic warmups of the usuals: SSH, IW, AC and CP, WM, and SL.

    After that, we moseyed on over to the chimney for a more focused set of strength-training exercises. Even the most basic cornhole player knows that it’s all about the stance, the slight squat, the balancing arm (with or without a beverage in the other hand) (but definitely with). So we did some one-legged squats, nice and slow in cadence, 10 per leg, to get the balance of the throwing arm. To strengthen your core stability to ensure a clean throw, 20 big boy sit-ups followed. And to make sure you wouldn’t land a bag 3 feet in front of the board, a nice long stretch of air presses (35 in cadence).

    But because we didn’t want to just be average cornhole players, but legendary, we went into round 2: A set of 15 genuflections in cadence to really get the legs pumping, 20 American hammers in cadence to solidify the core, and 30 Moroccan night clubs to get that power throw down.

    To close out the preparatory exercises, and to get our minds in the right place, we listened to the hit single by Rhett and Link called none other than “Cornhole Song.” Truly an experience to listen to as a pump up before an intense game. The PAX held Al Gore position and dropped for a burpee every time “cornhole” was said. Sufficiently prepared, and thinking of themselves as “Don Cornholio,” we moseyed to our final destination – a set of cement cornhole boards that the PAX had never known was actually there the whole time.

    Now, YHC had high expectations after such expert training. Each PAX got 5 throws (1 warm up and 4 throws) to try to score 7 points. If they succeeded, they were gifted with a slightly easier reward. And if they didn’t, the whole group paid for it.

    Round 1: 6 or below: bear crawl around a nearby square court, with 5 diamond ‘mericans at each corner. 7 or above: run around with 5 regular mericans.
    Round 2: success got them a Carioca around the field with 10 smurf jacks at each corner, while failure got them an attempted murder bunny around the field, with 7 jump squats at each corner
    Round 3: if they were good, nur around the field with 10 LBC’s at the corners, and if they weren’t, crab walking around the field with 7 leg lifts at each corner.

    Each PAX got the chance to throw, cycling through each round, and YHC was sorely disappointed by the general performance (including his own). The threshold of success was quickly lowered to 5, and then to 3. Sometimes we succeeded, mostly we didn’t, but fun was surely had by all.

    To close us out, and to show that all he needed was a solid warm up round, Enron nailed a very respectable 7 points, and at that we moseyed back to the flag (which, I have to confess, was shamefully left in my car during the workout – forgive me, Father, for I have sinned).

    Closed out with a little bit of Mary: penguins and crunchy frogs. COT and Paradox prayed us out, and welcome to Piccadilly – a unquestionably Spirit-given name to our new FNG.

    Looking forward to hearing about all the cornhole games won by the PAX in the coming days.

    SYITG,
    Cardinal

  • 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

  • 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

  • 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