F3 New Orleans

Tag: Rudy

  • Sprinting, KoTing, and S&Ming – from Fracsac

    15 Pax showed up on a Tuesday morning to do one of those 3 things. 45 minutes later we did a CoT then hit Discipline is Destiny group. Just keep showing up!

    SYITG

  • Pairs of 3 – from Hand Grenada

    5:30a, per Rudy, intro, disclaimer and off to the rock pile for warm up
    Grassgrabber IC X10
    Abe Vagodas IC X10
    Squat Twist IC X5
    Kim Jung Uns IC X10
    Arm Circles Front IC X10
    On your face
    Peterparker IC X10
    Recover
    Arm Circles Reverse IC X10
    Back on face
    Shoulder Taps IC X10
    Recover
    Morocan Night Clubs IC X10

    Grab a rock and off to the gym.
    Break into pairs(in hindsight I screwed this up and shouldve broken into pairs of 3)
    Dora with 100 chest press, 200 squats, 300 LBC’s, PAX1 does exercise while PAX2 traverses the obstacle course with assisted deep lunge up ramp, run around to back of building for crab walk on the wall, then around other side of gym to relieve PAX1.

    20 count from Rudy

    Mosey to parking lot
    All PAX in straight line from tree 1, standing curls IC X10, walk in line to next tree, Shoulder Press IC X20, walk in line to next tree, Rows IC X20, walk to next tree, Shoulder Press IC X20, walk to next tree, Standing Curls IC X10.

    Mosey back to rock pile, ensure that Bogey has dropped the sandbag, then horses to barn, COT, count off, name-o-rama, announcements, intentions, prayer

    Always a pleasure to lead, men. Thanks for pushing me!!
    HG

  • Rudy got sold – from Mayhem

    Q started selling Rudy at 7:30pm the evening before on showing up to the proper AO… ABC (always be closing)… Rudy got sold

    530am
    Disclaimer
    Mosey

    Warmarama: windmills, grass grabbers, side straddle hops, peter parker peter, mountain climbers, arm circles, reverse arm circles

    Rock pile then to the parking lot

    Doracides
    2 PAX work together
    Suicides first line, 1 burpee and back, second line 2 burpees and back, third line 3 burpees, tag other PAX and rotate
    100 merkins, 200 squats, 300 LBCs

    Take the rock to the bollards, manmakers until Triple is done five, take rock back to the start

    Circle up with me
    Game of dice
    Ended with Rudy’s low slow squats

    Back to the rock pile
    Back to the flag (one minute late because of Rudy’s squats)

    Prayer requests for PVC, Rudy’s daughter, Wedding Planner’s friend and all those that are going through a rough patch that we may not know

    Have a great day and weekend

    SYITG

  • Hump Day Beatdown – from Vagabond

    Warmup

    3 exercises then round the gym between each with bear crawls and lunges

    Pax choice under gazebo

  • National Drive Thru Day – from Rudy

    July 24th – National Drive Thru Day. Every day is a holiday, you just gotta find it. And this one had an immediate relevance for YHC, as it allowed me to break out a favorite Rudy-Family road trip song.

    Yup, Weird Al’s 10 minute “Trapped in the Drive Thru”

    Head to the rock pile for a quick warmup with some stretches (while Hokie and PVC disappeared for the mysterious KoT). While stretching, YHC saw the tracks and remembered how weak his balance is. So – lets mosey up to the tracks.

    * Try to hold balance and get 5 squats. Once done with that, start walking the rail. Mayhem showed his prematurely old balancing (lack-of) skills, while The Architect was off to the races. YHC did manage to get 5 squats in But it was NOT easy.

    Then grab a rock and lets head to the Pavillion for some Tabata.

    Round 1 – the PAX were astounded at the riffs, the intricacies of the melody and the story of the drive thru. 10 sets, 45 seconds on 15 seconds rest, going through rock based exercises. The cycle completed just as Weird Al realizes “They forgot the Onions”.

    Round 2 – same exercises, but the music this time was July 24th birthdays. Robbie Grey (Modern English – I Melt With You), J-Lo (On The Floor), Kristen Chenoweth (Popular), Marvin the Martian (I’m a Martian).

    At this point, Bogey and others seemed VERY upset about the musical choices.

    Finally – head to the building for a final round of Wonder Bra’s, celebrating the birthday of the Original Wonder Woman (Lynda Carter) while she sang Put the Gun Down.

    Mosey back to the flag to the sounds of Eye of the Tiger for our COT.

  • As faithful as the sunrise – from Kenna Brah

    Warm ups –
    SSH x 20
    Imperial Walkers x 15
    Upper Body Twists x15
    Abe Vigoda – pause for 4 ct on each leg X10 each leg
    Low Slow Squat x15

    Main Thang –
    All about the Benjamins – 100 reps of various exrcises
    Tote a sufficiently difficult rock to the Parking Lot
    Line up abreast
    Rd 1
    Curls with Rock x 25, Lunge Walk 25 steps, Merkins 25x Lunge Walk Back 25 Steps – repeat 3 more times
    Early finishers were treated to some Mary while we waited for the 6 – this was peer lead, and impromptu by the pax

    20 Sec Recovery count –

    Rd 2
    Rows 25x, side shuffle 25 steps, 25 4ct Mountain Climbers, Side shuffle back 25 steps – repeat 3 more times

    Brief recovery Mary while we wait for Rudy- ahem – the 6. He’s fussy about form ya know.

    Rd 3
    OHP 25x, backwards run 25 steps and back 25 steps, – 2 more X , return rocks and COT. Oh, we forgot Rudy!! Ware Eagle has him in tow and brings him home. Grumpy for the disrespect we showed. That’s on me.

  • Hard Times make strong men – from Kenna Brah

    IMPACT Warm Up
    Imperial Walkers
    Merkins
    Plank Jacks
    Alt Should Taps
    Crunches
    Tie Fighters

    First and 10
    Heavy Rock – 11’s
    10 yd Line – 10 Curls, 1 OHP
    Sprint to Far end Zone,
    Recovery Jog Back

    Added Some Mary since we killed that first round!

    Recover on the Other End
    13’s
    Reverse Run Like Before
    12 – Sumo Squat,1 – Clean

  • Games!!! – from Vagabond

    Warmup after short mosey

    Competitive Games:

    Bear crawl tag team around great lawn
    rest of team imp walker

    Jump rope 500 reps
    switch when stops or missing
    Waiting pax big bois

    Rifle carry coupon tag team 3x round great lawn
    run with coupon pax

    Frisbee relay
    drop? Return to start and do 5 burpees
    You can play defense

    Soccer
    back and forth til goal

    Tug of war

    Lagniappe:
    jack webb descend
    Mary

  • Murph Training – from Rudy

    Okwata – the home of the pull-up bars. And YHC is definitely going to need help with pull-ups, if he is to have any hope of completing a Murph this year. And since there is no Try, only Do – YHC grabbed the Q with the intent of starting to work those Lats.

    Joined by 5 other PAX, the group set-off from the Flag, looking out at a dark red sunrise over the lake – best AO in the country, IMHO…

    Brief warm-up with some stretching, Peter Parkers and Imperial Walkers. Then off to the fountain.

    Thing 1: Double-shot at the bar: Jack Webbs up to 10, with presses in the People’s Chair.
    Thing 2: Escalator – 5 workout stations, 6th person running the lap around the fountain. Two rounds including left & right step-ups, sit ups, dips and irkins.

    Up to the Levee!

    Indian Bear Crawl – give everyone a shot at a bear crawl “sprint” to the front.

    Thing 3: Quadrophelia!
    Thing 4: Finish up at the House of Pain for the same Escalator style. Squats, Merkins, Situps, Pull-Ups and a Spotter. 6th person running over the levee.

    Finish up back at the flag for some Wife Pleasers (apparently called “Me-Pleasers” by the uptowners)

    NMM:

    Weather was glorious this morning. Humidity down, gentle breeze. Almost makes me forget that I hate summer in the South.

    Thank you, Snooze. I think you did more work spotting (lifting) me for the pull-ups than I did. But I gotta start somewhere.

    High Rise: Damn. Flying through those pull-ups. You’re ready for a murph right now.

    Great seeing you out in the gloom, SOJO. And I’m glad it was the *guns* that were out.

    Sorry, Frac: no burpees today. Come on out to WPM tomorrow….

    Saban: I think I heard grumbling and cursing during Quadrophelia. You’re welcome.

  • Goals and Accountability – from Rudy

    Halfway through 2023, YHC knew it was time for a re-focus on acceleration: reviewing where we are with goals we set up back on January 1st, and setting up for growth over the rest of the year. So today’s Q would focus on Goals and Accountability.

    And even better – Spaulding stepped up for his VQ. Way to accelerate, Spaulding!

    YHC started with a lengthy disclaimer. Two items to present to the 13 gathered PAX:
    1. At the end of the workout, everyone would get the chance to step forward and announce their goal for the rest of the year. Say it out loud, own it, and trust the PAX to hold you accountable to achieving it.
    2. Find your Burpee Partner. We will have 8 1-minute burpee breaks during the workout. Tell your Burpee Partner how many burpees you are going to do total during these breaks. Make a commitment to doing it.

    Then mosey over towards the rocks for a quick warm up with some stretches and imperial walkers. Spaulding took center stage for a strong SSH cadence. Nicely done!

    YHC’s goal for this year is a murph. That’s gonna require a LOT of strength training. So lets get a rock and partner up. (BUT FIRST – Burpee time #1!). Dora’s stay-in-one-place cousin: 100 Merkins, Squats and BBSU, with 20 Rows as the timer. Go… Stopped for a few more burpee breaks along the way.

    Then circle up for more rock workout. Lift your rocks – then the warning: if you put your rock down, the PAX to your left will pay the price with 5 burpees. Overheads, Curls then Rows. 10, then 8, then 6. Then time for another Burpee break (#5, I believe).

    Return the rocks, and let Spaulding take over.

    Mosey to the field in from of NOMA. Beach Volleyball – count to 21 for a winning score. What was each count? 2 lunge steps and a squat, all in cadence. Rudy thought that sounded easy. Rudy was Rong.

    Mosey to the baby foundry (stopping for more burpees). Spaulding tells the PAX about the correlation between grip strength and longevity – so in the interest in helping all of us, he’ll have us do rounds of 1 minute dead hangs. Most PAX appear to be on track for longer lifetimes than YHC….

    Mosey to Tool Wall for some calf raises. Then we need to head for home. Back at the Great Lawn for the final round of burpees, then head to the flag for what would promise to be a lengthy COT.

    All PAX hit their burpee goals. Nicely done! Good thing – because if you came up short, your Burpee Partner would pay the price by making up the difference. Then during the COT all of the PAX called out their goals. Several joined YHC in committing to a Murph. Lots of weight goals. Cheeto going to do his first Marathon (in absentia – Mayhem committed to a Half-Marathon). All of the goals will be in Slack, and all PAX are invited to hold us accountable and join in the fun.

    Thanks to all of the PAX who have helped me grow by encouragement and accountability over the years.