F3 New Orleans

Tag: Rougarou

  • Dirty MacDiablo – from Rudy

    Weather: 70 and humid. Feels more like early summer than winter, which we were in just a few short days ago (and apparently will be in again within a few days). 9 PAX gathered around a giant piece of wood (thanks to Scantron), while we awaited the tiny piece of wood that is now the namesake of the Wednesday workout. with 30 seconds to spare, Fast Tax appears carefully carrying the bat (carefully to ensure we don’t accidentally break it by dropping it).

    So 10 PAX head out of the gate towards the rocks. As YHC nearly breaks his ankle stumbling over a tree route – he remembers the Disclaimer. Quick stop for a disclaimer and a reminder to watch your step. Then back to the rocks, perhaps a bit more carefully than a moment ago.

    Quick warmup with some very slow stretching, which seemed to put Vagabond to sleep. So lets get to the thang. Grab a rock, feel free to go heavier as we won’t be running with it (once we get to the football field). As expected, Rougarou did not go any heavier than normal.

    At the field, circle up for the Dirt McDeuce: 4 sets. Each set is 3 exercises followed by a lap. Most of the exercises (arm/core/leg) will be in cadence, and often it will be 12 count. But YHC was clear that he would be modifying as desired. Overhead, BBSU, Squats, Lap. Curls, FK, Lunge, Lap. Rows, Twists, Monkey Humpers, Lap. Chest, LBT, Calf Raises, Lap. YHC had the distinct pleasure of feeling War Eagles soft and delicate tushy during the Monkey Humper stage. Pillsbury looked on in sheer terror, wondering just what he’s gotten himself into.

    Last thing: groups of 3 (while Hokie chose to just lay on the soft grass and stare at the sky): PAX1 takes a rock 50 yards down and starts Chest Press. PAX2 starts rowing. PAX3 sprints to PAX1. And so it repeats. One pax running, one chest pressing, one rowing. Got about 8 mins of this. Then it was time to return our babies and head back to the flag.

    COT: announcements and intentions. In particular, YHC is asking for peace, serenity and healing for in-laws while they navigate a recurrence of CLL. ANd also asking for empathy for he and his M as we together try to help her parents through a very difficult time. Thank you all for your prayers and thoughts this week!

  • It’s Too Slippery…that’s what she said – from Fast Tax

    El Diablo – 2/16/22

    Given the amount of unflattering commentary aimed in the Q’s direction prior to disclaimer, YHC knew it was going to be a day for penalty burpees. With disclaimer said, we moseyed out of the gate toward the rock pile. After the first stop for penalty burpees (Rudy), YHC called an audible and dispersed the warmups throughout the mosey to the rock pile: Abe Vigodas, mosey, Happy Jacks, punitive burpees (Hokie), mosey, Hairy Rockettes, final mosey to rock pile.

    After medium to heavy rock selection, we headed to the football field for the first exercise of the morning and a Fast Tax favorite, Field of Dreams.

    FOD: Partner up, PAX 1 begins to traverse the field as follows: lunge with rock to 25yd line, drop rock, do 10 merkins, bear-crawl to 75 yd. line, do 10 Crab Merkins (aka extended wife pleaser merkins, i.e. pushups while holding the crab position), lunge remaining 25 yds and do 50 BBS at goal line, repeat back. Meanwhile, PAX 2 does 15 rows, 15 curls, and 15 O/H press then runs to switch with PAX 1 (without bringing rock) who runs back and does the rows, curls, etc. Cycle repeats until they are back at the starting point.

    William Wallace on the tennis courts, previously known as Rock the Court, was the next event, this time without rocks to avoid the wrath of the tennis pros.

    WW: Divide into 4 teams, one at each corner. One PAX member from each team runs to the center and performs 10 reps of the first of five selected exercises (Burpees, Crab-Merkins, Plank Jacks, Floyd Mayweathers, and Absolutions) while the rest of the Pax are in a low plank (or other variations of plank). When he returns to his corner and low-planks, the next teammate runs to the center and does 10 of the same exercise. This repeats until all PAX on the team has had a turn, then the cycle repeats for the next exercise, and so on, until all five are complete.

    With time to spare, we headed to the playground for the Playground Scramble , another chance for YHC to deny his 50 years by proving he could still act like a child.

    The Playground Scramble went something like this: All PAX start in plank while first PAX soldier crawls up the spiraled tubular slide, down the ramp, through the small tunnel, then arm over arm across the monkey bars, across the balance beam, arm over arm across the next two overhead bar things then side scramble across the rock wall, all while not touching the ground. Anyone touching the ground had to do 20 burpees. Next PAX can start up the slide after the PAX ahead of him exits the slide at the top. PAX waiting at the beginning or the end had to do continuous BBS or plank until everyone made it through…at least that was how it was supposed to go.
    I think only two or three PAX, including yours truly, actually made it up the slide, the rest complained about it being too slippery [that’s what she said] and that YHC only made it b/c he was scrawny, and other lame excuses… Needless to say, there were a lot of burpees being done.

    As the last PAX completed the course, time was running out, so to the rock pile we headed, followed by a quick mosey to the flag for name-o-rama, announcements, intentions, and prayer. Coffeteria at PJs followed.

    Thanks for the fellowship and the opportunity to lead!

    SYITG

  • Nothing Fancy, Just Grinding it Out – from Baywatch

    The rain missed us on Sunday and spared the PAX at Pontiff. It would have been a wet, muddy, and cold morning otherwise. Instead, the cooler temp was pleasant with an 18 mph breeze, so YHC made sure the workout wasn’t so pleasant. We headed over to the rock pile for a warmup.

    SSH 25 IC
    Mountain Climbers 25 IC
    Imperial walkers 25 IC
    Hillbillies 25 IC
    Arm Circles 15 IC (both directions)
    Grass Grabbers 10 IC

    With the warmup complete, everyone grabbed their obligatory rock and headed to the field.

    The Thang

    Grab a dance partner. While one partner is doing the rock exercise, the other partner runs to the 50 yard line and back. Then switch.

    100 over head presses
    200 curls
    300 chest presses
    400 flutter kicks

    I must admit, the curls were brutal. Although, my rock choice sure didn’t help. This took a little longer than expected so YHC cut short the next exercise. With a few minutes left, we lined up on the goal line. We bear crawled to the 20 yard line, did 5 burpees and bear crawled backed. Then we did the same thing to the 10 yard line and back.

    With rocks returned and all PAX back at the flag, we did some low slow squats and merkins IC to close out the morning.

  • The Center of Attention – from Hawgcycle

    Conditions: Cloudy, 55 degrees, Humidity 81%, Wind 0.2 mph from the East

    Pax: The Bogé, Crypto-tron, The Champ, Pebbles, Lane Kiffin Fan Boy, Clayton Money, The Real Triple Shift, Extrinsic Muscles, The Black MABA, War Daddy, and YHC

    Mosey to the football field where YHC took his rightful place as the Center of Attention

    Warm-Up
    • SSH x 31, IW x 20, Don Quixote x 10
    • 20 Burpees OYO
    • Peter Parker x 15, Parker Peter x 20, Good Mornings x 10
    • 12 Burpees EMOM x 5
    • Forward Alternating Lunges x 10
    • 10 Burpees OYO
    • Backerds Alternating Lunges x 10…repeat with better form
    • 10 Burpees OYO

    The Thang
    • Jack Webb – Merkins:Air Presses, 1:2 -> 10:20
    • Right leg balancing (Tree Pose -> Table -> Morestead)
    • 10! (Merkins -> Lunges -> Big Bois)
    • Left leg balancing (Tree Pose -> Table -> Morestead)
    • Jack Webb – Squats:Bonnie Blairs, 1:2 -> 7:14
    • Hamstring Stretch

    Mary
    • LBC x 31, Left Crunch x 20, Right Crunc x 20, Dying Cockroach x 20, American Hammer x 10

    NMM
    I was a shy, introverted, simple, barefooted Arkansan a week ago. But after all of the media coverage, podcast shout outs, Instagram likes and Twitter retweets I have become quite accustomed to being the Center of Attention. I had everyone circle up (on me Belloq, in case you are wondering) for the warm-up and it felt so good that I stayed there the rest of the workout. It just felt natural to give the people what they want. I’m currently scheduled to be on the Roundtable Podcast this month. I’m fairly certain that this will spin-off into a weekly F3 podcast where I can wax poetic about the joy of running in flip flops, give my different product reviews for flip flops – feelgoodz vs. Locals, vs. that Reef flip flop with the built in bottle cap opener – The best place to take a leak in Pontiff Playground at 11:30 pm, etc….I have content for years.

    I’m also working with Scantron to create some NFTs to commemorate my flip flop 10Ks. Look for those to be dropping any day. You will be able to get a seat at the virtual auction table by writing a $100 check to my friend Cash. Small price to pay for a chance to buy image of me running in a pair of flip flops across your computer screen all day.

    There were some other things going on with the other guys at El Diablo, but honestly, I can’t remember what they were.

  • Triple Shift Birthday Q – 54 & 100 – from Triple Shift

    I’ve circled the Sun for 53 years and now I am entering my 54th year. With the passage of time, I can’t help but contemplate my life and how blessed I am to have a wonderful wife of 25 years and five (5) fantastic children! How did I get here? Well, I could answer that in so many ways but for today, I want to honor and recognize my dad who would have been 100 this year if he were still alive. With that in mind, I gave the disclaimer and did a very untraditional run for The Uptowner.

    WARMUP
    I gave the instruction to the PAX that we are running the one (1) mile Pontiff loop and that when we would encounter another person, we would greet them with a hearty “Merry Christmas.” If that person responded back with a “Merry Christmas” we would then perform five (5) burpees and four (4) big boy sit ups. If, however, they responded with anything else, we would perform ten (10) burpees and eight (8) big boy sit ups. Groans and protests ensued from Rev Sox….which validated my decision. During our run, we only encountered one guy walking a dog and he had his ear buds on and never responded at all when we all said, “Merry Christmas.”

    THE THANG
    When we arrived back where we started, we headed out to the football field, and I had the pax line up on the goal line for a tribute to my dad (who would have been 100) and to my birthday (54). For the exercise, we would bear crawl 100 yards and for every five (5) hand touches, we would get up and then perform four (4) forward lunges and then repeat until we reached the other goal line. After we reached the far goal line, I modified the exercise heading back. We would bear crawl 100 yards again but for every five (5) touches with the right hand, we would then perform four (4) burpees. Repeat that sequence until we reached the original goal line. That was a real crowd pleaser!

    With time running out, we partnered up and did B.L.I.M.P.S. around the track. Pax 1 and Pax 2 would run in a opposite direction around the track and when they met up, they would perform 5 burpees. After they performed their exercise, they would take off in the opposite direction and then perform the next exercise of 10 lunges (2 is 1) and so on until we finished with the thirty (30) squats.

    COUNTOFF, NAMERAMA, AND COT
    So very thankful for E Major (my 2.2) and the seven (7) other PAX members coming out to celebrate my birthday! Getting older is a natural condition but getting better takes intentionality, endurance, consistency and accountability. With that, may you experience a peace filled Christmas season and a blessed New Year as we continue to accelerate together throughout 2022!

  • Rocks or Blocks – from Kuch

    YHC made the trek to Metry to Q Rock City for another LVCC member who could not make it. The reception was positive – everyone agreed YHC was a clear upgrade. Well, I think that was implied with comments like “oh, you’re the Q” and “so you’re actually going to lead a workout today?” You had to be there

    We moseyed to the warm-up area for some warm-up exercises and some 8-count bodybuilders, which I guess are now a warm-up exercise for F3 Nola anyway. I think Triple Shift was a little late (workouts start promptly at 5:30 AM sir), but it might have just been that he needed some heavy machinery to move his rock.

    Next, we hit the field for some sprints and exercises. Bring the rock once, leave it for the next one. We did some curls, rows, thrusters (with rocks) as well as some burpees, merks, etc… without a rock.

    Next, we hit the hill for 11’s with heavy freddies (rock side) and burpees on the non-rock side. Everyone went hard and we just about finished before heading back to the rock pile. While we waited for everyone to arrive, we did some merry, including a set of 50 flutter kicks IC for a little added fun. Gotta bring the lagniappe.

    Back to the flag at 6:15 for COT. I was sore the following day, which reminds me that I need to hit other AO’s more often to get more variety. Rocks are different from blocks, and I suspect they force you to employ more stabilizer muscles because they’re unwieldy. So thanks to my Metry friends for reminding me of that.

  • The 12 Days of FITmas (El Diablo edition) – from Bolt

    With a couple PAX keying off my self-promoting post offering the Bolt 3M guarantee, 7 PAX joined YHC in the gloom for a peek at what’s in my sack, like good little boys anxious for their gifts! Upon the disclaimer we moseyed to the goal line where we circled up for the warmup. At some point during the warmup War Eagle and Rougarou snuck in as if I didn’t see them—COAL for you; those who are late do not get fruit cup!

    Warmup IC: SSH (25), Abe SLOWgodas(10), arm circles forward/back, tclaps, MNC (all 20x), self love (15); Toy soldiers, Hillbillies (20x), Grumbling from Rudy about the length of warmup (hey, Rapper’s Delight is 7+ minutes—my Q, bro!)

    YHC explained each day of Fitmas would be performed alternating between the 50 and goal line via mosey (Day 1) and each day represented a different exercise and the corresponding number of reps matching the day of Fitmas, followed by each previous days’ exercises/reps. As PAX completed their mosey to the 50/goal line to await the six they were treated to milk and cookies, if milk and cookies were, in fact, SSH which allowed all PAX to open the next day’s gift from their Q together.

    Day 1: Mosey
    Day 2: Diamond merkins
    Day3: Shoulder Taps (2:1)
    Day 4: Reverse Lunges (2:1)
    Day 5: Burpees
    Day 6: Squats
    Day 7: Merkins
    Day 8: Big Boy sit-ups
    Day 9: Flutter Kicks
    Day 10: LBCs
    Day 11: Plank Jacks
    Day 12: Mtn. Climbers (2:1)

    Mosey to the bleachers and celebrate the eight crazy nights of Hanukkah with what else? Up and down a Merkin ladder of course, rungs one through eight adding a rep on the way up and decreasing a rep on the way down.

    Mosey to flag and circle up for Mary: 20 LBCs, 25 dying cockroaches, 30 penguins, 35 LBT. Don’t think I didn’t notice some unnamed PAX NOT performing reps at various points and Bogey even gave me a little side eye that I could only interpret as, “You gotta be Fitmas-ing kidding me!?” as he took a breather—or four…

    COT; honored to lead this group of fine men and thankful for each of you for pushing me—forward is the direction we go!

  • Uptowner 2021-12-03 – from Catfish

    Conditions – Foggy and Cool

    The Thang

    Got a quick jog around the track with some high knees, butt kicks, side steps, and karaoke. Moved to grass for:

    Abe Vigodas x 15 (in cadence)
    Grass Grabbers x 15 (in cadence)
    8-Count Bodybuilders x 10 (in cadence)

    On to faces for:

    Peter Parkers x 20 (in cadence)
    Shoulder Taps x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Moved over to the playground for a quarter murph – 25 pullups, 50 merkins, 75 squats.

    Grabbed a bench for some dips x 20 (in cadence)

    Moved to gym steps for Calf Raises x 20 (in cadence) on the steps. Moved to top of stairs for a round of deep-sea divers. Moved back to steps for:

    Right-Leg Calf Raises x 15 (in cadence)
    Stair Irkins x 20 (in cadence)
    Left-Leg Calf Raises x 15 (in cadence)

    Bear Crawled to other side of the lot to relieve the leg burn. Stopped for Low Slow 8-Count Merkins x 10 (in cadence).

    Moved back to playground, grabbed a bench for:

    Left-Leg Bulgarian Split Squats x 20 (in cadence)
    Derkins x 20 (in cadence)
    Right-Leg Bulgarian Split Squats x 20 (in cadence)

    Grabbed 10 OYO pullups to finish at the playground.

    Moseyed back to the goal line at the field for a set of 7s. Pax did burpees at one end, 8-counts on the other, and monkey walked between. Got about halfway done on this before time ran out.

    Back to flag for CoT.