F3 New Orleans

Tag: Pass Interference

  • 40K LBS for 40th birthday bash – from Hogs Breath

    YHC woke up to the sounds of thunder and lightning.
    The pre-blast had mentioned a ruck prior to the beat down, but the smart thing would be to wait till the lightning pass. So YHC waited some time then arrived at the 007 about 4:50 AM. When all of the sudden Twin Span arrived about five minutes later. The lightning had passed, and the rain was a drizzle. The two yutes got a 1 mile ruck in.
    Then, Bushwacker, Murdoch and Pass Interference all arrived on time.
    In honor of Hog’s Breath upcoming birthday, today’s beat down was a simple 10 x 10 x 10 coupon workout.
    If a typical coupon weighs approximately 40 pounds and multipled by 10 exercises x 10 reps x 10 rounds would mean we would move approximately 40,000 pounds!

    10 curls
    10 overhead press
    10 tricep extension
    10 torso twists
    10 squats
    10 bent over rows
    10 lunges
    10 chest presses.
    10 WWW3 sit ups
    10 calf raises

    We converged underneath of the pavilion to shield us from the rain, played some music and began. The rain escalated several times, and quickly drowned out the sound of any music. We were able to get through 10 rounds!
    T-claps to Murdoch for his first beat down back, after being injured, all pax rallied behind him and helped him finish his 10th round right on time!

    5 packs all got out of their fart sacks, in the rain, to move 40,000 pounds in honor of hog breath 40th birthday!

    Coffeteria followed at Starbucks

  • Return of the Mighty Moby – from Einstein

    Yes indeed, Moby is back after a few week hiatus due to combersome back pain.

    YHC did the warmup and Moby took over the Q with a tabata: 45 seconds on 30 seconds off.
    6 exercise, 4sets: crunches, box cutters, inclined merkins, squats, etc.

    Pass Interference brings in a FNG to the PAX – welcome Spackle

    Moby prayed us out.

  • Squats and Ladders – from Pass Interference

    After an abbreviated warmup, YHC chose three stations for a roundrobin of several exercises increasing by 3 @ each station each round. Merkins, squats, lunges, more merkins, and big boys.

    Then taking a cue from Hogs, we did a slow mosy around the Christmas lights and stopped for squats at Santa’s sleigh, and some other miscellaney until time was called.

  • Mile for a Blimp – from Pass Interference

    YHC threw together a simple but strenuous workout this morning, that consisted of

    Warmup:
    – SSH
    – Copperhead squats
    – Imperial Squat Walkers

    First Thang was a a slow-mosy merkin mile, where 5 of some exercises were done at each driveway. We varied the exercises at random points through the mile.

    Second Thang, and this is when Pauly D showed up, we did a modified version of Hindenberg BLIMPS. With two stations, we performed 3 of the first exercise (Burpees), ran to station 2 and did 6, then returned. Then we followed in increments of 3, beginning with 9 and then 12 Lunges (one as one). Then continued through Imperial Walkers (NOT the Squat version), Merkins, Plank Jacks and Squats.

    Did a little mosy at Hogs’ suggestion to get us to the end of our time.

  • Modified Combine – from Hogs Breath

    First things first, yhc seriously considered calling an audible and fartscking this morning. It was only that yhc knew he had a commitment to show up and Q.

    As yhc pulled into The 007, there was Pass interference waiting and eager!

    Warm up:
    SSH, buttkicks, mountain man poopers, squat + touchdowns, and arm circles

    The thang:
    YHCE recently saw an Instagram reel which explained 95% of men over 40 will never sprint again in their lifetime.

    So we began with a couple of combine style 40 yard sprints. One pax kept a timer while the other would sprint, then mosey back and switch. Rinse, lather, and repeat for three rounds.

    A round of pull ups.

    Then a best of a 3, backwards Sprint.

    Next on to the strength portion of our combine, we mosey’d over to the rock pile, and grabbed the biggest coupons we could muster.
    Three rounds of chest press, and three rounds of squats.

    Back over to the flag for agility. A few rounds of twinkle toes, which included left, right, foreword and backward shuffles, and dropping for a merkin.

    Finished off with a lap mosey and COT.

    Thank you for giving me the opportunity to lead, and knowing pax counted on me for the Q.

  • 2nd and 20, Hurt Me Plenty – from Murdock

    Inspired by our local team we punished ourselves in the gloom with a football theme. This is how it went down. After a couple minutes warming up, we took to the field of battle. Q1: two cones 10 yards apart. One of us at each cone. Throw the football…if the ball is dropped. 5 burpees and then 20 air squats. Then mosey forward ten yards, mosey backwards, side straddle left, side straddle right. Then reset. Throw the ball…and drop the ball…5 more burpees, 20 more air squats. The whole routine repeats for a total of 4 rounds to finish the quarter. Q2: see above, now with Merkins. AND yes more burpees. We blame dropping the ball on the fog, gloom, and politics. HALFTIME. Two slow laps around the cones to catch our breath, then we’re at it again. Q3: American Hammers, replace Merkins. Q4: Reverse lunges replace American Hammers AND Burpees replace…more burpees. Finally… two laps to catch our breath, pick up the cones and say hello to Mary. Holding an elbow plank to the longest song EVER, until the alarm went off.

  • Polar Agility – from Murdock

    Ladder drills are difficult…even more difficult when it’s cold. At least that’s our excuse. Today we did a mash up of 1st&10 and 7 of Diamonds and threw in a ladder drill for some agility. Success…no injuries! (Though I’m still untangling the ladder) Had a few minutes to spare at the end of the beat down, so we decided to experiment with the F3 workout deck and finished up with some Mary. Today was my first Q and it is confirmed that I cannot count. Thankfully my brothers can!

  • Girls Just Want Coffee? – from Hogs Breath

    On Sunday YHC was driving back from Jacksonville Florida on Sunday afternoon, he asked his five and eight-year-old daughters what their favorite exercises were, followed by what they liked about going with M to Fia beatdowns. They replied “coffee!” So YHC took his 2.0 influence and built a beatdown!

    Monday YHC arrived at OO7 and planted the shovel flag. Twinspan was already waiting, Murdock pulled up, followed by Pass Interference. 4 HIMs, ready to begin the week with a beatdown!

    Warm up.
    Yhc tried out some new mobility exercises, butt kicks, mountain man poopers, and toy solder too!

    The Thang

    5 Burpee’s

    3 rounds of;
    1 min plank
    -10 merkins
    -10 oh press

    5 rounds Tabata (22s on/ 20 s rest)
    C – curls
    O – OH press
    F – flutter kicks
    F – Freddie mercury
    E – Elf on shelf
    E – E2K

    Ended with 5 Burpee’s

    Mumblechatter:
    Good converse about the weekend plans, football, and such. During the Tabata Coffee YHC turned on some music and fittingly “Girls Just Wanna have Fun” began playing!!!

    Ended with COT and Coffeteria at Starbucks

  • Confused IPC, Apocalypse, and Coffee! – from Hogs Breath

    Let’s just get this on record; This was the most confusing IPC workout…. YHC arrived. Had a white board with a “simplified” writing of the IPC. Set cones up every 10 yards, with a quick paper of what each cones exercise was supposed to be. And it still led to confusion! KISS, keep it simple stupid (or an expletive if you’re more open to that!).
    At the shovel flag a quick warm up, some good-mornings, arm circles, press-press-flings, torso twists, and windmills.
    The Thang: followed week four IPC “We’re Not Professionals”
    Lots of grunts, lots of moaning and creaking as we threw some coupons across the field at the OO7. Some mumble chatter about the apocalypse. At 6:15 YHC had just completed the second round. YHC offered to keep the timer going, but unanimously the four pax, said “screw it and let’s get some coffee!”
    COT and coffeteria followed!

  • 12 Mins to Go – from Hogs Breath

    You ever have one of those days, where you the night before, you text some pax’s and file gently lay out your clothes, and prep the coffee pot so that you can spend a quiet few moments to reflect and plan your Q in the gloomy peace and silence. INSTEAD you wake up and realize your alarm was silenced, and you are due to Q a workout in 12 MINS BUT luckily you set out your F3 clothes the night before HOWEVER have just enough time to rush out the door AND you frantically text one of the pax to begin a warm up if you don’t arrive in time!?!?!?
    Well that all happened to YHC!

    As my car skidded in sideways, I saw two pax standing looking forlorn. YHC jumped to action and began a warm up. All upper body as Murdock was confused as to why after a major ankle surgery, he wasn’t up to 100% after only 12 weeks!

    Warm up: arm circles, press-press-flings, torso twists, etc.

    The Thang: was created in the spot. Luckily YHC grabbed two kettlebells upon dashing out the door, so we did a round of core, then a round of upper body. While two paxs had the kettlebells, one pax would do dealers choice of an exicon. Then we’d rotate so everyone got both coupon work, and body weight work.

    The 30 seconds on 30 seconds off continued until 6:15!

    Followed by Coffeteria!

    Mumble chatter was mainly how hot the weather was!