F3 New Orleans

Tag: Rudy

  • He’s heavy and he’s my F3 Brother – from Triple Shift

    I arrived at the AO early to see Tenderloin getting his extra laps in as I scoped out the football field where all the work would get done today. As The Architect rolls in, he comments that I’m early which I proceed to brush off since I’m the Q. Anyway, 5:30 am comes quickly and I give a very short disclaimer and we’re off around the track for the warmup.

    WARMORAMA
    After one lap, we circle up for low and slow Squats, Imperial Walkers (this is a crowd pleaser with all the pax stumbling to hold elbow to knee for a 3 count), Parker Peters, Shoulder Taps, Peter Parkers, Floyd Mayweathers, and Merkins.

    PARTNER ONE THANG
    Hand Grenada slips in the warm up which gives me an even number of Pax….so partner up with someone who is around your weight. Start on the sideline and Fireman’s carry your partner all the way across to the other sideline. Flapjack the Fireman’s carry to head back. This was pretty difficult given my partner was 20+lbs heavier than me.

    PARTNER TWO THANG
    20 REPS of Nordic Hamstring Curls, No Cheat Patti Cake Merkins, Leg Throws, and WW2 Patti Cake Sit-ups

    PARTNER THREE THANG
    Partner up on the goal line for some Dora. 75 Genuflects, 100 Reverse Plank Walk Kick, and 125 X Factors. The mode of travel is lunge walk 25 yards and then run back to tag your partner.

    BONUS
    Ring of Fire Al Gore/Monkey Humpers and Glute Bridge/ Alabama Wife Pleasers

    COT
    Gave thanks for men of F3 and lifted up prayers to help us be the men we were created to be.

  • Veterans Day 2023 – from Fracsac

    13 Pax showed up to better themselves at the Mothership. We had Mathlete from the Northshore and Crawdad a little further north, Toledo if you must know.

    3 ran away for fear that YHC might hurt them. I get it. The rest were part of a Veterans Day beat down celebration including a little trivia sprinkled in.

    Warmup with regular stuff at the peristyle.

    The thang:

    10 minutes of 11 WW2 sit-ups and 11 squats followed by 200 meter run. Increase by 11 reps followed by the run until time runs out.

    5 minutes of step ups to commemorate fallen veterans to suicide, based on Chad Wilkinson and Chad 1000x.

    BLIMPS

    All in cadence with a 400 m run between exercises.

    COT

    Thanks to all veterans for their service.

    SYITG

  • Another Great Day at Rock City – from Bogey

    Disclaimer/warm-up(with Squat twists)/football field – two groups with Rocks – curls, rows, overhead press, lunge walks, bear crawls, big boys….repeat with rifle carry, Rock out front, 8 count BB/Gym – calf raises, monkey humpers, repeat repeat/baseball field Hamma Train, Mary, COT
    Thanks for the opportunity to lead!

  • 100s – from Vagabond

    Warmup

    Football Field

    Do each of the following then run 100 yards and back plank and wait for 6

    100 flutter kicks 1 is 1
    90 Shoulder taps
    80 side straddle hops
    70 Plank jacks
    60 LBCs
    50 Squats
    40 Curls
    30 rows
    20 overhead press
    10 prisoner kneels with rock

    Ring of fire

  • Before and After – from Charmin

    Before we started today, YHC decided that since we are all doing our own thing, we should make sure that we start at end with the same number of people, specifically that we start and end with the same people (assuming we don’t EH someone along the way). Well today we started with 13 pax. A joke was made that we’d end up with 14 since Triple Shift would be late. After some laughs we all took off.

    KnOTers went their way, Kennan Brah went to his car, and the herd of runners, at Hawg’s request went on a “slow jog”. Towards the end of the run, YHC came back to the track and Lo and beheld Triple Shift and ended up running a lap with him.

    Once we all came back to the CoT, and after a quick count-o-rama heavy jokes were made at Triple Shift’s expense.

    Ended with prayers for family and in thanksgiving for healing.

  • Casino games – from Fracsac

    8 pax showed up and got stronger at the Mothership. Here’s what went down:

    Mosey to the peristyle for a warmup consisting of regular stuff.

    Mosey to the great lawn for some BLIMPS using the corners as the markers. Mosey and lung walks were MoT.

    Partner up and play some casino games. Run to opposite corner, 5 burpees, then back to middle. Share a card number selected with non partner to keep in honest. Add cards together and team closest to 21 w/o going over wins the round and chooses an exercise. 4 rounds total.

    Ring of Fire with squats and ‘mericans

    Finish off with 21s doing LBCs and jump squats.

    CoT

    Coffeteria

    SYITG

  • Dora on the Rocks again – from Kenna Brah

    Warm (In Cadence, except when it isn’t)
    Fwd Arm Circles 20x
    5 Merkins
    Rev Arm Circles 20x
    5 Burpees
    Seal Claps 20 X
    Mtn Man Poopers 10 X
    Imperial Walkers 10x

    Mosey with Rocks to Parking Lot
    Dora – Timer – One Pax runs to Lit Light pole and back, after each set , then advance to next tree
    100 Curls
    100 Rows
    100 OHP
    100 Chest Press

    Semi Coordinated Side Shuffle R/L

    Do a little F3 Lingo talk on Accelerating and measuring against a standard
    Perform 40 hand release merkins within 2 Min is one standard

    One more Dora Rd
    100 BB Situp – Timer is 25 4 CT Flutter Kick with Rock.

    Mosey back to rock pile-
    Ring of fire with Shoulder Taps
    All Gore for way too long, sprint back to “flag”

  • Smurph Mountain Misogi part 2 – from Sandbar

    Same as before. Gather in groups of 4 of simliar speed – one to run for help and 2 to carry the body. Quick disclaimer. No Warmup. 5 mountains. 10 burpees at the bottom and top of each mountain. That’s a Century. Plus a mini- murph tucked into the middle with 25 pullups, 50 pushups, and 75 squats. Most everyone made it back by COT, but noone completed 5 mountains. The Rules of a Misogi (according to Michael Easter) are Rule 1: Make it really hard. Rule 2: Don’t die. Except for one pax spewing Martinelli’s, there were no casualties. But the Smurph Mountain Misogi remains a challenge.

  • Trading places. – from Charmin

    YHC took a different route today, choosing to go with the KNOTers. There were a cornucopia of conversations, from what planets were in the sky, to ways to increase tibia torsion, and the downsides of being a bitcoin mining owner.

    When we came back with mi it’s to spare and saw the runners stretching so maybe they decided not to run. Their leader Pai Gow wasn’t there to tell them what to do so who knows.

    Ended with a COT where we prayed for those suffering.

  • Shmedium Rocks in the Field – from Mayhem

    YHC grabbed the Q ten hours before game time.
    6 PAX for the real workout. 7 PAX went to walk around with Scantron.

    Disclaimer followed by a mosey in the direction of the rock pile. Selected a well lit area so those that caught the train could easily find us.

    Abe Vigodas, Grass Grabbers, Imperial Walkers (except Mahatma, he wanted to do Hill Billies first), Hill Billies (except for Mahatma, he already did them), Peter Parker Peter, Mountain Climbers, Arm Circles, Reverse Arm Circles.

    Grab a SHMEDIUM rock and circle up.
    8 minutes, non-stop reps, 8 reps each, keep repeating the circuit
    STORC: squats, triceps, overhead, row, curls
    Every minute, we drop for 3 burpees

    Bring your SHMEDIUM rock to the field with preset cones.
    Rd 1: murder bunny to first cone, 10 manmakers, lunge to second cone, 10 manmakers, rifle carry to third cone, 10 manmakers, bear crawl pushing rock back to second cone, rifle carry to start
    Rd 2: murder bunny to first cone, 10 thrusters, lunge to second cone, 10 thrusters, rifle carry to third cone, 10 thrusters, bear crawl pushing rock back to second cone, rifle carry to start
    Rd 3: leave the rock, bear crawl to first cone, 10 merkins, bear crawl to second cone, 10 merkins, bear crawl to third cone, 10 merkins, backpedal to start

    Rifle carry, indian walk back to near rock pile

    3 minutes, non-stop reps, 8 reps each, keep repeating the circuit
    STORC: squats, triceps, overhead, row, curls
    Every minute, we drop for 3 burpees

    Return the rock
    2 minutes of Mary
    Back to the flag for COT
    The 8 walkers were 3 minutes late, walking

    Announcements: Hand Grenada and Mahatma have a burpee bet on the 2024 LSU-Ole Miss game

    Intentions: Scantron’s nephew, Blake, and all those that remain silent

    Great to lead
    SYITG