F3 New Orleans

Tag: Rock City

  • Not meant to be a joke….the plan “easy” it was the partnered effort that made it challenging – from Mahatma

    April 1 2024 70deg and it’s Rock City. YHC had his black box, playlist ready and a game plan….. Disclaimer given we headed to the field. Tenderloin hit the track to his standard routine so that gave us 9 no what a minute a late undecided 10th arrival; is he a Rucker, Knoter or interested in joining the pack? No amount of camaraderie coaxing could draw the 10th so off he drifted to wonder with out any real plan yet in his mind showing up was 1/2 the battle and a sure win.

    During the warm up the 8 were instructed to choose a partner, who was choosing who? Bogey Elgapo Rudy Architect vagabond PoolBoy

    Well it worked out and YHC ended up with some 49er from the hills of AR.

    Instructions: start with Red Barchetta (for those that know: know 100 SSH, 75 BBS, 50 Squats (Looking at Hawg either I shorted 10 or his youthfulness was just showing off) 25 Hand slap merkins, 10 Burpees
    Then straight to the bleachers for the stair snake upon completion run to the start 10 Burpees
    Then hit the field for a partner bear crawl push swapping 1/2 way.
    Once done head to the goal line where Hawg lead Mary until the 6 showed up.

    With that complete we met at some random spot on the track where we were going to run partnered 200s – Rudy was showing his smarts and pointed out to the Q that we had to move to the middle of the track to keep it fair.

    With a total mile complete we did a little
    Mary: 3 rounds of something then off to the pull up bars for 3 rounds of 3 with 5 Merkins between each round.

    Then line up at the track Bernie Sanders back to the start – several of the Yutes took off to push the pack.

    Finished with another round of Mary and a few April Fools promises of it being the last round.

    COT – with a little bit of passionate prayer for male leadership.

  • 80s Music and Burpees – from Rudy

    twas going to be a slopping post-rain morning in Pontiff, so YHC decided we’d head straight to the Pavillion. After saying good bye to our walkers and KoTers, the 8 PAX grabbed a rock and moseyed.

    Bogey and Fast Tax in particular seemed to enjoy a collection of 70s and 80s tunes. So we’ll use that as the Sound Track for Tabata.

    10 sets, 45 seconds on 15 second off. 4 Arms, 4 Abs, 2 Legs.

    Then head to the parking lot for 25 yd out-and-back sprint, 5 burpees then SSH for the 6. Repeat x4.

    Back to the Pavillion to repeat a round of Tabata. Then back to the Parking lot to repeat the burpee sprints.

    Back to the flag, via the Rock Pile sending our implements into splash-down mode in the swamp.

    At the flag, many prayers for health and comfort to those who are sick and suffering.

  • 9 to the Left is 2 to the Right – from Hawgcycle

    Warm-Up:
    Moseyed to the t-ball field by the tracks. SSH x 20; IW x 20; LSS x 20; Tempo Merkins x 15; Windmills x 10; Jack Web to 10 (2:1 Air Press:Merkin)
    The Thang:
    We ran back to the rock pile to pick a rock and then returned to the t-ball field. We circled up and did a Rock Stack. We paused between each set of exercises to share the number of children each man has. Once we finished that we shared their names.
    • Man Makers x 5;
    • Man Makers x 5; Presses x 10
    • Man Makers x 5; Presses x 10; Squats x 15
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20; Rows x 25
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20; Rows x 25; Bench Press x 30
    We returned our rocks to the pile and finished with some Mary before Horses to the Stable back to the flag: LBC x 20; LBT x 20; Crunchy Frog x 15
    What we learned:
    • Hand Grenada named his kids Davis and Beauregard. Beauregard is a girl.
    • The Wedding Planner is a virile man (but we already knew that).
    • The most popular names among the pax kids were Colin, Christian, Colleen, Carrie, and Caligula
    • Mahatma and Boge named their kids the exact same thing
    • The Architect has never uttered a two-syllable word
    • Rudy originally told us he had three kids. When it came his turn to name them he only named two. He had originally miscounted.

  • 3 Stations – from Pool Boy

    5:30 Disclaimer given and we head to the parking lot between the Pavilion and the Senior Center.

    Warmups consisting of:
    SSH
    Abe Vigoda’s
    Cement Grabbers
    Arm Circles
    Toy Soldiers
    Imperial Walkers
    Mountain Climbers

    Thang
    With the help of my 12 year son the night before, rocks already at our location.

    Partner up
    3 stations – Rotate after 10 mins.
    Station 1
    Rifle carry from Pavilion to speed bump while partner does squats
    Station 2
    Lunge walk to senior center;partner curls
    Station 3
    Jump rope; partner runs to entrance stop sign

    Mary back at the flag.
    COT

  • 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!

  • 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.

  • 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

  • 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

  • Cora 1-2-3 – from Rudy

    8 PAX in the gloom this am. One severe bloody nose from Macgyver, and one DR visitor from Memphis (after 10 years in Shanghai) – good to see you again, Thibodaux! While our esteemed walker (Tenderloin) and KOT (Scantron and Macgyver) wne to do their thing, the rest when to go find a rock.

    Short warmup by the rocks, then head to the field. 4 PAX wated patiently wondering what happened to Mr. Rodgers. Several minutes later, he appeared from the dark, having apparently taken a wrong turn between the rock pile and the football field. First time for everything, I guess.

    Thing 1: A timed test. Each rep was 5 Thursters, run to the cones, 2 burpees, run back. The timed test – how many reps in 5 minutes. Everyone got 7-8 in.

    Thing 2: Cora – Dora’s friend, but only on Core exercises. 100 Sit Ups (with a rock), 200 Peter Parkers, 300 Flutter Kicks (with a rock). The timer – lunge walk to the cones (25 yards away) then run back. Quite a time killer (more than YHC expected), and the quads and hammies were starting to burn. Pool Boy set the Sit Up pace – nice work!

    Only had a minute or 2 to spare – so a quick Bear Crawl to the cones, and Crab Walk back.

    Then the timed test repeat: Same thing we did for the first test – but get further than the first time, or pay a 10 burpee penalty. All 5 PAX made it a wee bit further. Handy-G made it from 7.9 to 8.1 reps (in his precise math).

    Return the rocks, and back to the flag for COT. Apologies, PAX, for the confusion about what “in cadence” and “go further” meant. Those phrases seemed obvious to YHC, but apparently are less than obvious to the PAX.

  • Rocks & Reps – Dedicated to a Great Family – from Mayhem

    Disclaimer
    Mosey
    Warmerama – AV, GG, HB, PPP, MC, CC*, SSH, 9 burpees OYO
    *CC = Crab Cakes (Start from crab walk position, raise right hand and left leg, touch hand to knee. Return to starting position and repeat with opposite hand/leg. In cadence.)

    Mosey to rock pile, select rock of choice

    Mosey to the “flag football field”

    Shuttle runs with 5 stations (run to station, exercise, run start, etc.)

    Rd 1
    1st tree – 9 man makers
    2nd tree – 12 lunges w/rock 2is1
    3rd tree – 16 squats w/rock
    4th tree – 42 curls
    Dugout – 44 rows

    Intermission: Catch Me if you can to the end of the field and back
    Partner up, 1 PAX bear crawls while the other PAX does 5 burpees, chases and tags him to switch

    Rd 2
    1st tree – 9 tricep extensions w/rock
    2nd tree – 12 overhead press w/rock
    3rd tree – 16 burpees
    4th tree – 42 bonnie blairs
    Dugout – 44 merkins

    Mosey to the pavilion

    16 right leg step ups
    44 dips (Rudy picked the number)
    16 left leg step ups

    Circle of Mary
    16 Flutter Kicks
    42 LBCs (including a shout out to April)
    9 X-Factors
    16 Crunchy Frog
    16 wife pleasers

    Return the rocks
    Horses to the barn

    COT
    Announcements
    Intentions – Schaff Family, Scantron’s nephew, Wedding Planner’s daughter
    Prayer

    This beatdown was a dedication to the Schaff Family who was in a severe car accident on New Years Day. Mother of three, loving wife and my dear friend, April, did not survive. The number or reps represent the ages of the parents and three children: 9, 12, 16, 42, 44. Remember how important friends and family are in life, and to cherish each moment because you do not know when things can quickly change.

    https://www.gofundme.com/f/support-the-schaff-family-rebuilding-lives