F3 New Orleans

Tag: Rudy

  • Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift

    Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.

    I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.

    10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.

    Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.

    Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.

    Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.

    Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!

  • Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift

    Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.

    I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.

    10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.

    Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.

    Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.

    Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.

    Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!

  • Seriously FUN Mothership (Mothership 2023-06-24) – from Catfish

    Conditions – Nice and cool and definitely NOT humid at all…

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    Hip Circles (clockwise) x 5 (in cadence)
    Hip Circles (counterclockwise) x 5 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    Peter Parker Peters x 20 (in cadence)
    8-Counts x 10 (in cadence)

    Moseyed over to the Great Lawn and split into two teams for 10-ish minutes of ultimate frisbee. Followed this up with Jack Webbs by fives (i.e. five and ten, then ten and twenty) up to twenty merkins and forty air presses

    Did a frisbee-toss mosey over to the Tool Wall. PAX tossed frisbee between each other, and a dropped frisbee resulted in 3 merkins for group members. When at the Tool Wall, got in some calf action:

    Calf Raises (right leg) x 20 (in cadence)
    Calf Raises (left leg) x 20 (in cadence)
    Calf Raises (both legs, toes in) x 20 (in cadence)
    Dips x 20 (in cadence)
    Calf Raises (both legs, toes out) x 20 (in cadence)

    Moseyed over to the mini foundry for a quarter murph (25 pull-ups, 50 merkins, 75 squats). Did some Mary waiting for the six to finish:

    Real Freddies x 20 (in cadence)
    LBTs x 20 (in cadence)
    Crunchy Frogs x 20 (in cadence)

    Continued the mosey to back of the museum to hit the legs:

    People’s chair hold plus Air Presses x 20 (in cadence)
    Monkey Humpers x 20 (in cadence)
    People’s chair hold plus Air Presses x 20 (in cadence)
    Low Slow Squats x 20 (in cadence)
    Left leg front extension x 20 (In cadence)
    Right leg front extension x 20 (In cadence)

    Back to flag for COT, coffee afterwards @ Navarre.

  • Can I get the Instructions Again? – from Architect

    Let the KOT folks get on with their routine, then gathered the PAX for some warm-ups and stretching. Proceeded to induce confusion early on which lingered throughout the workout.

    Everyone grabbed their favorite rock, and we made our way to the parking lot. I provided as much clarity as possible as we went through some suicides with and without the rock. FNG showed up late, but jumped right in. PAX felt guilty and grumbled that no one brought an extra rock to share.

    We moseyed over to the Hill, and capped the workout with some 11’s accompanied by OHP at the top.

    Ended with more confusion in the COT, but was finally able to get FNG a shiny new name, Radiohead.

  • 7 Years of Acceleration and Growth – from Fracsac

    The last 7 years of my life have been my best years thanks to joining F3 and engaging in workouts, CSAUPs and F2 events with the HIMs of F3 Nola. To celebrate, YHC signed up to Q the Mothership.

    Brief disclaimer followed by a mosey to the great lawn for a warmup with regular stuff, including 31 SSH. The question surfaced about 31 and how that is divisible by 7. Patience grasshoppers.

    Mosey to the red baseball diamond near the Stadium for some 7 of Diamonds!

    Round 1 – 7 burpees at each base OYO
    Round 2 – 14 Flutter kicks IC
    Round 3 – 21 Superman at home and 2nd. 21 ‘mericans at 1st and 3rd.
    Round 4 – 28 LBTs, LBCs, dying cockroaches and Hello Dolly’s.

    Because someone….eh em Rudy….attempted to evade the sugar cookie style evolution, high knee burpee penalty in the middle.
    Just to make sure we were all good and coated, army crawl from home plate to pitchers mound.

    Mosey back to flag, stopping at the Tool Wall for calf raises and monkey humpers per pax request.

    Set up some cones in the grassy spot behind the flag and do SSH mind games. Count SSH IC followed by silent set count with all pax to stop with Q or suffer penalties. We had 3 rounds of high knee burpees. Time to move on.

    Ultimate pass football in the cones. 5 passes equals a point. This really kept the heart rate elevated.

    COT followed by Coffeteria where Triple Shift joined us.

    I’m blessed to have been brought into the F3 fold and I’m honored to know each of you. I love you men, and I look forward to accelerating for the next 7 years.

    SYITG

  • All the Parts 6/12/23 – from Bolt

    Warmorama of the usual but almost with the wrong song—corrected, commence, complete. 

    The Thang: Plank hurdles the length of the football field. Circle up past the goal post for musically directed work…
    Danger Zone: SSH the entire song except, squat 1x on title words. Starts as a cake walk, ends as a barely can walk. Mosey to playground and plank along edging for Morning Call (really wicked with 12 pax; modify to two groups of six next time???). 

    Mosey to rock pile for medium rocks and all the parts (lower body, upper body, abs):
    Curls, LBCs, reverse lunge, protractors, tricep press, O rings, wife pleasers, Yang squats. There were several 5 burpee tolls paid to skip songs, mainly at War Eagle’s hand (for those who don’t know, War Eagle is practically a Kotter and when he does post, he likes to complain about being there for a real workout while not actually working out…). Back to the flag for COT with the KnOT group. Two DR: Cliff Notes (79!), Cousin Eddie.

  • Remove the Fear-Cuffs – from Mahatma

    For the last day of May and a holiday week there was a solid crowd of pax on hand. After a short disclaimer where the mental thought of removing whatever “fear cuffs” hold you back from expanding your discomfort zone, it’s time to reset. 3 pax broke off to KnOT the rest moseyed to the rock pile.

    Short warm up consisting of:
    Scantron stretch
    Side lung
    SSH
    Plank
    Shoulder Taps

    Grab a rock:
    Rd 1
    Front Raises x 10
    Front lung knee to ground
    Sqt press
    X 2

    Rd 2
    Burpee x 5
    Goblet sqt
    Push Up
    X2

    Rd 3
    Curl sqt press
    V Ups
    Box Jump
    X 2

    Rtn rocks and head to the field for some animal style soccer. 4 minute increments of various animal movements of 2 teams attempting to hit a ball with your hands (not throw as some where challenged) or feet if able. Apparently YHC learned that if he’s told to not hit a ball to a certain player that’s exactly what he does! All said a lopsided victory for the team in dark colors yet a good workout for all.

    One lone wolf runner – Hawg should up to close out the total.

    COT

  • Ultimate Mutilation (Mothership 2023-05-28) – from Catfish

    Conditions – Clear, 75-ish degrees F

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    Hip Circles (clockwise) x 10 (in cadence)
    Hip Circles (counterclockwise) x 10 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    SSH x 30 (in cadence)
    Peter Parker x 20 (in cadence)
    Plan Jacks x 20 (in cadence)
    8-Counts x 10 (in cadence)

    Moseyed over to the Great Lawn for a round of the motivator (deconstructed SSH counting down from 10), then split into two teams for 10-ish minutes of ultimate frisbee.

    Lined up into two lines for a frisbee-equipped Indian run – person sprinting would run ahead by 10-15 yards, person in front would throw frisbee. Catch = no penalty. Drop = 3 burpees for ALL PAX. Did this all the way to Stonehenge.

    At Stonehenge, did a round of Jack Webbs, starting from 1-5 merkins, then incremented by 5 to 10 and 15. Back on feet for a round of the Mutilator (Al Gore countdown, Squats, Jump Squats), counting down from 10.

    Continued the mosey to the museum steps for Deep Sea Divers (downward plank going down the steps, starting at the top, hip slappers, taking a step down after each round until the bottom).

    Moved over to the field for some balance-y stuff:

    Left knee hold (right leg down) – 60 seconds
    Right knee hold (left leg down) – 60 seconds
    Left knee front extension x 15 (In cadence)
    Right knee front extension x 15 (In cadence)
    Left knee side extension x 15 (In cadence)
    Right knee side extension x 15 (In cadence)
    Left knee back extension x 15 (In cadence)
    Right knee back extension x 15 (In cadence)

    Frisbee Indian run back to Great Lawn for another 5-10 minutes of ultimate frisbee for the finish. Back to flag for COT, coffee afterwards @ PJ’s.

  • El Diablo’s BDSM (Burpees Don’t Suck Much) – from Bolt

    In preparation for my 3 yr MANniversary Q 6/5, while DR in The Woodlands, YHC wanted to try something new, except of course for the warmorama song bc the pax want what they want and who am I to deny them?! Started with Abe Vigoda then followed by Abe SLOgoda after Bogey, at coffee recently, challenged the idea of what’s a warmup, contending that SSH is too high impact for a warmup. Next, of course, were SSH followed by the usuals. Walk the field backwards to the playground equipment, music blaring to create pax pleasure and pain, depending on the listener (GLORIOUS).

    Morning call x5: this made for a long plank and plenty merkins with 17 pax (it IS starting off to be a good morning), especially with Hand Grenada and Vagabond dragging ass to the pull up bar at the end. Mosey to pavilion where the skip rule was explained, prompting Rudy to immediately make us pay 5 burpees (no double skips so thank Rudy for Sandstorm).

    El Diablo Ds: Dry Docks, (20) (Fast Tax doesn’t like screaming, pay five burpees), Dolly (25), Dips (20), Dying Cockroches (31 just cuz), Derkins (20), Dirty Hookups (20), Diamond merkins (5, they suck at the end): all in varied cadence (the Pax loved that part). Mosey back to warmorama spot and circle up with me, no more skipping allowed.

    100 Burpee playlist (below): burpee the key word(s) and perform a movement in between (SSH, Seal claps, IW, OH claps). 30 sec rest between songs. YHC pivoted the fourth song to be LBC/wife pleasers and still ran outta time (Fast Tax was first to call time so that must mean it was good. Good meaning bad, not good meaning good—this pleased YHC). Honored, motivated, and appreciative as always, pax! COT.

    100 Burpee Playlist:
    Flower/Moby: SSH, “Down”
    Tubthumping/Chumbawumba: Seal
    Claps, “Down”
    Roxanne/Sting: Imperial Walkers, “Roxanne”
    Get Back Up/Toby Mac: OH claps, “Get back up”

  • Three’s Company – from Fracsac

    The Tchopitoulos Bar-a-thon the night before very likely led to a light showing at the Mothership. A few beers, some miles and good company is always a good thing. But this rounded out YHCs birthday week, so a few beers wasn’t going to stop this guy.

    Lucky for YHC, Igor and Catfish took the DRP and showed up. Rudy, El Guapo and Hawgcycle went running.

    Warmup with regular stuff and a new routine, which we’ll call the mutilator. It’s a series of Al Gore, squats and jump squats. There was much joy.

    BLIMPS around the Great Lawn.

    Next was Bill Murray, aka Groundhog Day. 5 laps around the great lawn, stopping for the following after each lap:

    10 burpees, 10 BBSU, 10 Merkins, 10 squats

    Time for our resident detective, Jack Webb.

    Finish with some Mary, pax choice.

    CoT then Coffeteria.

    Thankful for another year with F3.

    SYITG