F3 New Orleans

Tag: Rudy

  • The Traditional – from Rudy

    12 PAX showed up in the hot and humid gloom. Out and back on the traditional route – apparently, we need to run this route more, as several old timers (looking at you Glitter Balls) seemed to be unfamiliar with it.

  • 11s and Rocks at the Lawn – from Rudy

    Brought an old Pontiff favorite out to Mothership. 11 PAX showed up for a Rock workout in the first seriously muggy day of summer. And it was muggy.

    The Thang: Mosey – not to the Great Lawn, much to the angst of several of the gathered PAX, but instead over to the rock garden for a quick warmup. Stretches and Imperial Walkers/Hillbillies while our stragglers roll in (Revit, Chips, DAX – but I’m not naming names). Then everyone grab a rock and head to the Great Lawn

    11s with Rocks: Rocks in a line in the middle of the field. 11s with Burpees on one side, BBSU on the other side. Passing the rocks 1 direction, do 11 Overhead Presses. Passing your rock in the other direction, do 11 Curls.

    Definitely a timekiller. YHC tried Mr. Rodgers rock one time – and never again. My little itty bitty rock is Just Right for me.

    7:10 – time to get the rocks back so we can head over to the Baby Foundry. 6 Stations, including Pull Ups, Box Jumps, Squats, Dips, Rocky Balboa and a timer. Round 1 – timer is 10 burpees. Round 2 – 6 Mayem Merkins. Then back to the flag just a few mins late.

    COT – a truly SWEATY ball of men

  • Tabata and Tunes – from Rudy

    The muggies are back. 9 PAX showed up for a warm, sweaty humid morning. 8 were there for a workout, one was there to brush his hair.

    The Thang: Mosey to the rock pile, grab a rock and head straight to the gazebo.

    Tabata: 10 rounds, 1 minute on with 15 second rest. Overhead Press, BBSU, Curls, Flutter Kicks, Step Ups, Rows, Leg raises (on the picnic table), Incline Merkins, Wife Pleasers, Squats.

    Head to the Gym for “the mountain”: Bear Crawl up, 3 Hand-release Merkins. Crab Walk up, 3 Merkins. Crawl Bear, 3 Merkins. My personal favorite: Walk Crab, 3 Merkins. Repeat.

    Back to the Gazebo for another round of tabata with some slight change-ups, but you get the idea.

    Return the rocks and get back to the gate – to comment on just how good Triple looked.

  • Where’s Mahatma? – from Vagabond

    We worked out
    It was great

  • Merkin Math is Hard – from Mayhem

    75 degrees, 95% RH, 0 mph wind
    It was wet and not from rain

    Travelling from the East and not wanting to catch the train, High Rise was the first to arrive sometime before 5:20. YHC pulled up next and started running through the plans in my head. From 5:27 to 5:29 the PAX just kept coming with Thumb War bringing up the rear. 5:30 disclaimer and backwards down the track we went.

    After 150M total backwards mosey and 100M total mosey we ended at midfield.

    Quick Warm-A-Rama included GG, MMP (finally correctly demonstrated), IW, FM, PP, Crab Cakes (for Vagabond).

    First exciting effort amidst the mumble0chatter was Motivator-Merkins. Start with 10 motivators then 10 merkins. Count down from there to 1. Only 55 of each when completed. Zero sympathy.

    Next effort was the bear crawl inchworm. Two lines, planked, facing the playground. Last man bear crawls to the front and planks. Everyone goes twice. Boo-hoo the stickers… get over it. No complaining today.

    At the playground, we did the Rail Shuffle. Plank on the rail. We shuffled counterclockwise led by YHC . DOWN = merkin. TUCK = hop forward/back. Once the clock struck 12, all PAX took a turn performing 5 pull-ups.

    Next effort took place on the west side of the gym. Wall Plank with hands ICx20, Wall Plank with feet ICx20, Wall Sit & air presses. Rinse and Repeat, replace air presses with overhead claps.

    Next effort was on the baseball diamond. Circle up. Plank-o-rama. Alternating plank exercise and core exercise IC.
    Hip Slap – LBC
    Shoulder Tap – Freddy Mercury
    Merkin – Flutter Kick
    Put it all together and you get… MAYHEM MERKINS. One PAX at a time. One rep at a time. Twice around the circle of 13. Rest of PAX planking. This amazing exercise is still extremely difficult for some. I assume it is because they have to count all the way to 10… looking at you Mr Rogers, Kennah Brah, Rudy…

    All PAX spread out in the infield of the baseball diamond. A few PAX (Frac?) had to ask where the infield was located. Duck Joust… Duckwalk, arms crossed, knock fellow PAX down. Vagabond cheated… I mean won.

    Mosey back near the flag. Circle up because we ain’t done yet.

    Big Bang. Hold plank then explode up and do the exercise as fast as possible once I call it out. 3 burpees, 10 jump squats, 10 big bois. End with 15 Plank Jacks IC.

    COT
    Announcements – Greek Fest
    Intentions – Boo Boo’s SIL and Mess Hall’s MIL

    Enjoyed leading.
    SYITG!

  • One Headlight with Cena – from Fracsac

    The Double Nickel week continued with 9 Pax joining YHC at Okwata.

    YHC barely made it to Okwata on time, for during the drive on West End headed to the AO the lyrics to One Headlight by the Wallflowers was blaring through the radio. Ironically YHC has one working headlight and NOPD felt the need to make that clear. Nevermind the other Pax doing 50 in a 35. Being the polite law abiding type, a simple warning was issued.

    So that’s how it started.

    Disclaimer given after much guff from Rudy about being “responsible” and mosey to the grass in front of the fountain. We did Star Wars stuff, nothing else to note. Cena Downrange from Pittsburgh thought it was the best warmup ever.

    Double shots with Jack Webb at the Barre. It’s always a crowd pleaser. Cena started taking notes.

    Mosey to the lake. YHC heard rumblings of “I ain’t going swimming” and “what’s he doing?” as YHC descended the steps to the waterline. Just derkins men, that’s all. Cena looked disappointed.
    Hawgcycle would have been proud. Only issue was the lake was calm.

    11 blue light posts with 5 burpees at each. Cena did extra, and Rudy felt the need to go with him.

    Up to Canal for BLIMPS & Four Corners with 5 x 8 count body builders every time we crossed the levee. Cena was really impressed now, he couldn’t wait to get back to Pittsburgh and show off his new learnings.

    Mosey to the House of Pain for Pull ups. Everyone got at least 6, then mosey back to the flag.

    YHC tossed in some Star Wars trivia, which all failed miserably at, so finished with some more burpees. Cena probably knew all the answers. He’s the kind of guy that doesn’t want to show everyone up.

    COT count of and namorama with last day of 54. Double Nickel is coming!

    Thanks for the brotherhood!

  • Boisterous Rock City – from Fracsac

    The Double Nickel week continued with 8 other Pax joining YHC.

    Disclaimer given then off to meet Hand Grenada while Tenderloin hit the track. Once HG was finished pounding his morning Joe, the pax circled up for the warmup. Nothing to note except the squat twist, which brought much joy to Bogey. Mr Rogers did not like the squat twist, not sure if it was the name or the evolution. Either way, he protested during the SSHs.

    Continue to the Rock Pile. YHC informed the pax that rock burpees would be afoot, so choose wisely. Rudy gave YHC the proverbial middle finger and chose the biggest rock he could find. Kilo heard him mutter something like “he lies.” Kilo responded with “I do too know how to land a plane!” And with that he grabbed an even bigger rock!

    HG got tired of waiting and said he was headed for the hill. Fast Tax said “not so fast” and pointed out a railroad tie and said we should do 5 x rock burpees.

    On we went stopping at a random tree Bogey seemed to connect with. He demanded 5 more rock burpees.

    We continued to the hill for 11s. Rock burpees and OH press. YHC was going to do an ab exercise but HG demanded we lug the rocks. Vagabond yelled out “Do em right y’all”.

    On to the playground for one last thing. Stations with 5 x pull-ups and everything else AMRAP. Two rounds.

    Back to the rockpile and mosey to the flag

    COT

    Thank you all for the brotherhood!

  • Park Squatters – from Hand Grenada

    PSA: Hand Grenada doesn’t believe in backblasts. We believe it is because he doesn’t know how to type, or even read. Therefore, Mayhem is writing this BB for him. Although HG knows this favor is taking place, details were not discussed. Also, HG is not on Slack since he doesn’t want the government to know what is happening on his phone. So… first, feel free to leave thoughtful comments about him on Slack as he will never see them… second, if you need him, hit him up on SnapChat, Instagram, Facebook, TikTok, X or Truth Social since the government doesn’t watch those.

    (Written as if HG was typing it himself)

    Pounded my first coffee and took a stroll across the tracks

    Conditions: 64 degrees, 64% humidity, nearly windless

    Great to see 76-year old Tenderloin back at at Pontiff after a 1+/- year hiatus
    We started with a total of 8 PAX

    Disclaimer: this is peer led and there are peer reviews

    “Wow, Mayhem, you look really good considering you just completed a pre-beatdown 5 mile jog. Good work, son.”

    Mosey 0.16 mi the wrong way around the track to the intersection of the track and the street. Warmarama in the middle of the street, because I said so.

    We did somethings: bend at the waist, self-love, bend at the waist, PP, IW, PP, SQUAT twist

    Mosey 0.16 mi to the first pavilion. Some (Vagabond and Mr Rodgers took the short… um… scenic route). Others followed the Q’s instructions. Particularly Mayhem, what an example he was this morning to the rest of the PAX.

    Two rounds, 4 stations at 4 tables.
    Incline merkins, Dips, Derkins, leg lifts.

    Mosey 0.4 mi to the hill. PAX moved at varying paces. “Dang, Mayhem, I said mosey not sprint. You really are impressing me today, son.” The Architect found us on the way.

    7s… start with 6 merkins, backwards lunge up the hill, 3 SQUATS atop the hill, forward lunge down the other side of the hill, 1 SQUAT twist and so forth. Although YHC was the first to finish, I cheated. To punish myself, I was in a wall sit position waiting on the rest of the PAX, and admiring Mayhem’s form.

    Mosey 0.22 mi to the rock pile. YHC only wanted to say the word “rock” once today since this is Rock City. We never intended on using the rocks. Once we all caught up with Mayhem, we got on our 6 for a few minutes of Mary.

    Mosey 0.13 mi back to the flag. And there goes Mayhem…

    Announcements – great to have Tenderloin back out
    Intentions – cancer sucks & take care of our aging parents
    Prayed us out
    Then Mayhem jogged off into the distance.

    Just one last comment about Mayhem. Great work, son. You are a real testament of what F3 can do for a man. You not only pushed yourself but you pushed all of us. Thank You.

    (Just a reminder… written by Mayhem but through the assumed eyes of HG)

  • 50 Years Bongo Birthday Party and Celebration – from Bongo

    What great way to start a 50 year birthday than with the support of this F# Group! About 10 of so in the PAX, I am a bit tired for staying out at a concert last night, but it is Jazz Fest season and I can sleep after this weekend.

    Anyway minor disclaimer and here is the work out and underlying themes and symbolism:

    Warm Up

    SSH X 50 ( with a new innovative break mid way and 5 count, it’s a lot of reps and no one said we can’t take breaks even on first exercise…..) 50 in honor of my new age
    Grass Grabbers X 10
    IW X 15
    Mountain Climbers X 15
    Arm Circles X 20
    SLS X 5

    Circle of Dips

    At the bench circle, 5 each lunge or bear crawl Clockwise

    50/75/100 Dora — representing the present, past and future, Age, Year born, and what year I intend to live past

    50 Burpees
    75 Slow Squats
    100 LBCs

    Teams of two timer up the levee backwards and then back

    Wave of Merkin at Lakefront

    in a circle, PAZ each does (1) merkin and hold plank in a counter clockwise motion, repeat for 2,3,4,5 reps

    Round Robin of Mary as Q takes a breadth Hello Dollies, Dying Cochroaches, Box Cutters, Big Boy sit ups etc,

    Back to flag, COT, mostly all gratitude for age, F3, our children, parents and that we made it out. Thanks for everything F3, and will see you on the radio and at Jazzfest.

    Bongo

  • Franklin Classic – from Swingline

    BACKBLAST: Franklin Classic
    DATE: 4/30/25
    Q: @swingline
    AO: #El Diablo
    PAX: Mr Rogers, Thumb War, Bogey, Kilo, Hand Grenada, Vagabond, Mayhem, The Architect, Fracsac, Rudy, Padner, Aquanet, and Swingline
    FNG: 2
    TOTAL: 13
    CONDITIONS: ripe for a beatdown

    YHC had the HIM of Pontiff gathered in the field and the mumblechatter begins. Heaven forbid we start out somewhere new! Ornery PAX have to walk a few feet from their comfortable space between the fences. Mr Rogers rolls up with a weighted vest on thinking we are going for a stroll thru the park. Time to prove him wrong!

    (all present tense from here down – picture yourself in wet dewy football field)

    Warm-o-Rama:
    I am Swingline. I am DR from Franklin, TN and not a professional. This is El Diablo. I will bring the heat and I also brought 2 FNG’s today. I ask you HIM to help show them the ropes. Push yourself don’t hurt yourself. Modify as necessary to avoid injury but not to avoid putting in the work.

    We will start with some SSH’s. 30 because it is the 30th of April.
    In Franklin, we start every workout with the mission of F3 to remind ourselves why we are here. Mission stated – especially key for our FNG’s.

    BAC’s x 10, Back BAC’s x 10, Hill Billy Squats x 10 = 30
    Down in plank position 5 core principles and our credo x 5 each = 30.

    Time to heat up the warm up.
    10 burpees.
    Now 9.
    And 8.
    Trend continued: 7, 6, 5, 4, 3, 2, 1.

    Thang 1:
    Lets mosey north to the playground. Line up and grab some slippery ledge. In high plank, shuffle counter clockwise. When I say down it’s one merkin. Keep shuffling. When I say tuck its toes to ledge. Went around about half the park with several ups and tucks. Recover shortly. Now back CW.

    Thang 2:
    Mosey toward the hill. Stop for some filler work – tracers in the parking lot tracing out the lines of the spaces sprinting forward, shuffling left, politician back, shuffle, and repeat the length of the lot. Had to stop at the corner because the Q can’t figure out angles. Plank for the 6. Now mosey over to the hill for 4/30’s. 30 reps total. 5 burpees at base of hill. Crawl bear (bear crawl backwards) up the hill. 20 derkins or merkins at/near top. Bear crawl down. And 5 burpees at base of other side of the hill. Low plank for the 6. That’s 1 round. Rinse and repeat for 4 rounds. Mayhem only wanted to do 3 rounds but it’s 4/30 so no-go.

    30 jump squats for a little break and we are headed back.

    Thang 3:
    Mosey back toward the field. Tracers to even it out and get some shuffles to the right. Mosey to the goal line. 30 gorilla crawls – 15 each side. Then mosey back to the startex.

    Mary:
    10 “Franklin” Absolutions: 8 count – start in squat position, down to plank, down right elbow, down left elbow, plank jack, right up, left up back to squat – that’s 1
    Captain Thors: incremental 1 big boy to 4 American hammer combo. 1 BB + 4 AH, 2 BB + 8 AH, 3 BB + 12 AH…. all the way up to 9 BB + 36 AH. Was shooting for 10 + 40. Maybe next time boys!

    COT:
    This ding dong could not get phone to work, “recorded” a video of you HIM’s name-o-rama Franklin style – appreciate the adjustment.
    Named 2 FNGs that I work with. Welcome!!
    * Podner
    * Aquanet
    Moleskin: El Diablo on your shoulder. When I ok’d to Q El Diablo a few weeks back the first thing that came to mind for a moleskin was the idea of the devil on your shoulder. That thing there tricking you into negativity – like negative self talk and believing lies about yourself and telling yourself stories that might not be true. I’m not ____ enough: good enough, smart enough, don’t make enough money, etc. I encourage all to find ways to battle those lies with truth and confidence. F3 is an amazing organization that can help by surrounding yourself with other men that can pour into you and help you grow in your leadership. I asked the existing PAX to be there for the FNGs (hopefully they keep showing up!!). Remember who you are, you’re true identity and who you are called be as a leader!!
    We squeezed in together with an arm up for a Franklin style ball of man – prayers lifted up – and LEAD on 3!

    PLC was enjoyed by all! A few PAX felt I didn’t prescribe enough burpees so they did some extra credit. I will remember that for next time (or maybe tomorrow :))

    Thanks for letting me lead this morning! You HIM crushed it! And I truly am grateful for the southern hospitality shown this morning!! Thanks brothers!!

    Swingline out.