F3 New Orleans

Tag: Rudy

  • Rock the Route 66 – from Fracsac

    YHC saw the Rock City Q spot open and having not led at that AO for some time signed up.
    Weather was 54 degrees with a cool breeze, but not cold. Track was very wet from earlier rain, so no go there.
    Disclaimer given and mosey to the rock pile for warm up. Regular stuff with one set of 4 burpees OYO and one set of 5 burpees OYO. No clubbin this day, packed agenda!
    Grab a rock and head for the cones set up. Route 66 with Burpees and rifle carry between cones. Cones took pax to the parking lot.
    10 rock curls, run to gym and do 5 Burpees. Complete 5 rounds increasing curls by 5 each round. That’s 25 more burpees.
    Return the rocks and circle up for ring of Fire. 2 rounds of 6 Merkins each. Mosey back to flag.

    COT

    NMM

    – YHC really threw the group off with the count off in the beginning. The pax were sure their number would have some meaning and would be called upon. Maybe next time, or maybe not…..
    – There seems to be 2 schools of thought in the Route 66, especially when burpees are part of it. The first is start at 1 burpee and end at 11. The other thought is to start at 11 and finish with 1 burpee. Which school are you in?
    – Mondays suck, especially after a Saints loss. F3 makes it all better! Thanks for posting with me.
    – That was 100 burpees today, some did more. It’s not too late to jump on the 3100 burpees for January train…..check out the Iron Sharpens Iron Slack channel for more info.

    SYITG

  • Attack the Dawn with Burpees and Happy Birthday Igor! – from Heisenberg

    After some discussion about how to avoid car thefts we moseyed to the Peristyle for a warmup.
    Warmup – OYO 10 Burpees, Pledge of Allegiance, IC IW x 20, OYO 4 Burpees, IC Grass Grabbers x 10, OYO 4 Burpees, IC Abe Vigoda x 10, OYO 4 Burpees, IC Arm Circles X10 Front X 10 Back, , OYO 4 Burpees, IC Plank Jacks x 10, Peter Parker x 10, Parker Peter x 10. Mosey to F3 Fountain for a breather, Mosey to Circle Garden OYO 4 Burpees, Mosey to Roosevelt* Mall
    Route 66 – Starting at the first bench with 1 Burpee and running to next bench adding a burpee at each bench. At bench 7 we lunge walked between benches.
    Hades – Mosey to the City Park Practice Track – Run 100, Jog 100, Run 200, Jog 200, Run 400, Jog 400
    7×7 – Mosey back to Roosevelt Mall and head for the famous Tool Wall. At each bench we did 7 V-Ups for approximately 7 benches.
    Tool Wall – with time running out we did IC 25 Calf Raises
    COT – we were joined by Hawg, Rudy and El Guapo as they finished their 10 miler.

    Coffee at PJ’s on Canal – Be on the Lookout for a new CSAUP involving 5k repeats and roasted pigs and details the first ever NOLA hosted F3 Nation GTE Grow Run in 2023.

    *Did you know Teddy Roosevelt was F3 material? President Theodore Roosevelt was known to be an advocate of physical fitness and regularly engaged in outdoor activities such as hiking and horseback riding. Even as president, he was active enough to put much younger people to shame. “While in the White House,” Roosevelt wrote, “I always tried to get a couple of hours’ exercise in the afternoons.” A couple hours a day! As president! The occasionally sore Theodore Roosevelt, who chose the “strenuous life”—playing tennis or taking cold swims in Rock Creek or the Potomac? Even when he was injured (for instance, he lost sight in one eye from a boxing incident while president. He as also the inspiration for the GoRuck 50 Mile Star Course. He reportedly encouraged members of the military to participate in long hikes to promote physical fitness and discipline. One famous example of this was in 1913, when Roosevelt led a group of soldiers on a “50-mile hike” from Washington, D.C. to Baltimore in just 20 hours. The hike was meant to demonstrate the importance of physical fitness and the need for soldiers to be in top condition. **

    **Sourced from Discipline Is Destiny (The Stoic Virtues by Ryan Holiday) with an assist from ChatGPT

  • You can’t Squeeze the Charmin – from Mahatma

    It’s Sunday New Year’s Day pax scattered here, there and everywhere except no Q for RC on Monday….done and there is a plan. Pulling up hot at the last minute (damn 1st fail of my 2023 resolution) YHC jumps out to join the crowd of pax waiting for direction. Quick disclaimer and focus point “reflect to impact reflex”

    Mosey to the parking lot outside the field Warm Up:
    Scantron Stretch rinse and repeat
    Side lung
    SSH
    Scorpion kicks
    Shoulder taps

    Mosey to bleachers near back of the playground.
    5 rounds with good form
    10 Carolina Drydocks
    20 LS Squats
    30 V-Ups
    Ascend the bleachers to the top and back down. Rinse and repeat

    Once complete run the maze continuously until all pax complete and the 6 joins the group and does 3 laps.

    Mosey to the mini levee – line up shoulder to shoulder – Indian merkin ladder with hand slap between pax

    Line up Indian run to the gym
    2 rounds of handrail squats

    Climb the stairs and find some wall – sit a spell – YHC attempted to provide instructions as to form where you feel the burn in your thighs. Running man to air press back to running back to air press.

    Line up Indian run back to the flag.

    COT – focus on the need for leadership Q commitment. Bolt step up and recruited several new pax to fill open slots on Friday for VQs. He held them after and told tales about El Diablo haunting them unless 100 Burpees are some entwined into the Uptowner beatdowns. To this I say what ever it takes to file the slot. Take time this early new year to reflect on those areas of your life you want to change so to avoid the dreaded reflex of years past!

  • Did Gabby pull Thumbwar on a Bob sled across the Great Lawn? The city park police want to know. – from PVC

    Brisk 50 degree morning 4 pax begin Warmorama in peace and quiet then 2 pax ascend from the gloom the chatterboxes of the group. It didn’t take long for them to run out of breath.
    Warmorama: Low squat
    Grass grabber
    Abe vigoda
    Hip rotation
    Hill Billy
    Imperial walkers
    Stretch up head up
    Peter Parker
    Parker Peter
    Arm circles

    The Thang:
    2 sets
    Step ups
    Dips
    American hammer

    2 sets
    20 BBS
    Run backward
    20 Merkins
    Lunge
    20 Flutter kicks
    Run forward
    20 monkey humpers
    Bear crawl

    Bocci ball circle: winners choice of exercise and count

    COT
    Rudy joined us after 9.25 mile run

  • 12×12 – Animals on Parade – from Rudy

    Typical December am at Rock City: foggy, warm, mosquitos. Good stuff. 7 PAX in the gloom expected Hawg to lead them, but alas they got Rudy instead. Mahatma could be heard audibly groaning, muttering “I shoulda gone to swolefest.” Disclaimer given, off to the rock pile. Lots of new-ish faces at Pontiff perhaps had no idea that they should expect better. Great to see Pool Boy bringing in the new faces – Buxton and Mayhem!

    Warmup with SSH (Fast Tax insisted on doing them in opposite cadence. I think that was his protest against a Rudy-Q). Some Grass Grabbers, Abe Vigodas, Peter Parkers, Parker Peters. Grab a rock and head to the football field.

    The Thing: YHC dug way back in the Backblast archives looking for inspiration. Found a Hawg Q from 2015 that served as the basis – animal walks and exercises. Modified to reflect the date (12/12) led to this:

    Line up the rocks at about the 25 yard line. We’ve got 12 sets. Each set is an animal movement from the goal line to the rocks, then a set of 12 exercises, then return to the goal line.

    Round 1: Bear Crawl with Thrusters
    Round 2: Crab Walk with BBSU
    Round 3: Duck Walk with Burpees (with a jump-over the rock)
    Round 4: Inchworms with 8 Count Brick Builder
    Round 5: Frog Jump with an unnamed combo – bench press, but the rock starts over your head
    Round 6: Ape Walk with Lunge and Twist

    Then we repeat, but with the animal walk reversed: Crawl Bear, Walk Crab, Walk Duck, Worm Inch (i guess?), Jump Frog and Walk Ape.

    Ran out of time, so we didn’t get the last set of Lunge & Twists. Gotta get the rocks back to their home and return to the flag.

    Random Musings:
    * Mahatma and Fast Tax set the pace. By a healthy margin. I hope they got a lot out of the planking. Next time – they have to go 35 yards instead of 25 yards.
    * Great to see the new guys pushing through. Buxton in particular – never failed to actually sprint back to the goal line. All of us can learn by that example
    * War Eagle complained about the mosquitos. I mean, they were bad. But seriously?
    * But Kudos to War Eagle as well – finding a way to modify and push to accomodate an injured wrist. Way to keep moving!

  • Wherefore Art Thou, Macgyver? – from Rudy

    5:29:30 – 9 PAX in the gloom start to realize that our designated Q – who so so boldly announced his Q intentions to the world (or at least to slack) – was going to no-show. YHC looked around and saw Mahatma getting ready to claim the Q. As YHC has experienced the Mahatma Q, I spoke up and grabbed it just in the nick of time. I think I heard Mayhem whispering “Whew…”

    BTW – Welcome back to the fold, Babyface! Great to see you in the gloom!!

    With the disclaimer given, the PAX were off to the rock pile. Quick warmup with some SSH, IW and such. Gives YHC a few moments to formulate a plan – lets grab a rock and head to the football field.

    Midway to the football field, YHC called an audible and stopped by the playground. 5 stations of Pull Ups, Merkins, Squat Thrusts, Burpees and LBCs. 2 rounds through, while TripleShift showed up just in the nick of time (i.e., 15 mins late).

    Next up – off to the field. Start with a Dirty MacDeuce. We were short 1 rock, so whoever was rock-less for an exercise would just do burpees while everyone else exercised.

    Round 1: Shoulder Press (mahatma drew the short straw). Then lunges and LBTs. 1 Lap.
    Round 2: Curls (Triple got it), Slow Squats (Hand Gernada was burpeeing), Flutter Kicks. 1 more Lap

    Mahatma had now had enough and demanded that a REAL Q step up. So Mahatma took over. All Day Baby! Everyone lift rocks overhead. We’re 1 short, though??? No big deal – 1 PAX to the middle for 5 burpees, then pass off a rock. Can the PAX keep the rocks overhead while we get through all 50 burpees? All PAX but 1 (“Rudy”) made it.

    Line up for a Merkin Lineup. shoulder-to-shoulder, Lotsa merkins, side crawling, hand slapping fun.

    Creative stuff, Mahatma!

    Return the rocks, some last Mary and back on our horses to get to the flag.

    COT, Announcements and Prayers. Thanks to all for giving us the chance to lead!

  • The Pride is Back – from Mama’s Pride

    We started off the morning with some SSH, Grass Grabbers, Windmills, Mountain Climbers, and Arm Circles. Once we finished a nice, cold mosey to the base of the mountain, the Pax took part in some good ole ab exercises: LBCs and American Hammer.
    As a shock to some of our visitors from other New Orleans area AOs, the Pax then did some Washington Football Team Bear Crawls up the mountain before moseying to the top for alternating sets of 45 seconds of wall sits and Derkins before heading down the other side of the mountain.
    The Pax took in some Dora of 100 Merkins, 200 Squats, and 300 Freddy Mercurys (or ies, idk), with partners running back up the Mountain. After the Dora, the Pax started heading back over the mountain by doing some ladder exercises, which are the Q’s favorites. For the ladder we added a new exercise at each stop to the prior exercise. The exercises were made up of 10 Merkins, 10 Derkins, 15 dips, and 15 BBSU.
    The Pax was complaining that we had run out of time for some ultimate football, so we closed out the workout with a few minutes of that. Of course, the Pax then complained that their feet were wet from ultimate football.
    We closed out with the COT.

  • 12° on December 1st – from Hokie

    I awaken to the sound of cold wind and regretted signing up to Q on the Lakefront

    As I got out of the car, at 0515, I was greeted by 12° air temps and blasts of cold with 120 mph winds coming off Lake Pontchartrain, so I got back in my car to wait on Pax to arrive.

    I will call my mechanic today as my car said the temperature was 46° but i know better having just been out of the car.

    As 0528 came along 8 additional pax emerged from vehicles including Chootem posting Downrange from Katy

    Rudy was heard by the Q saying something to the effect of “a nice Q might consider going to the other side of the levee”

    At 0530 nine of us moseyed up and over the levee to retreat for coverage and wind protection

    As we hid behind the levee the Disclaimer was given and we did 12 SSH to help the blood start flowing. When we stopped at 12 Q was questioned as to the rep count and YHC welcomed folks to December

    Next 12 slow Merkins

    The 9 of us then spent the next 5 minutes enjoying Bernie Sanders up the levee and run down. After 5 minutes 12 burpees

    4 more minutes of Bernie and then 12 burpees

    3 more minutes of Bernie (for a total of 12) and 12 more burpees

    We then posted on the street and YHC gave a suggestion we be courteous for those still sleeping and remain aware of our voices

    12 more burpees then lunge to next light pole and hold people’s chair waiting on six

    12 burpees and 12 side lunges then Bernie to next light pole and hold people’s chair waiting on six

    12 burpees, 12 side lunges & 12 Imperial Walkers and lunge to next light

    12 burpees, 12 side lunges & 12 Imperial Walkers, add 12 merkins and mosey to the base of Canal

    Bernie up Canal, mosey to Lakefront and 12 plank jacks

    Mosey to flag and 12 Squats will get us to 0615

  • From Silence to Mayhem-2 – from Mahatma

    10 pax, including an FNG (Kyle) gathered to start the road to recovery – from the gluttony of the extended Thanksgiving weekend. No doubt YHC was confident it would not be a solo calorie burn as Hokie texted his committed presence while in route. After a quick disclaimer and a short mosey to an opening just of the track there was a quick stretch and warm up.

    Then to the surprise and delight of the pax, YHC gave calming instructions that for the next 10 minutes the work would be in silence, simply follow whatever exercise YHC was performing – SSH – Vups – Merkins – Squats – Burbee – Mnt Climbers – Toy Soldiers – LBCs continue to rinse and repeat as YHC continued.
    Complete mosey to the rocks, get one and line up for Indian Walk to the Hill.

    Split up 1/2 & 1/2 – drop rocks on either side meet on top for the instructions. It started as a 1771 where 2 exercises were to be done crossing to either side each time crossing either perform 5 merkins or 3 burpees – YHC intended for 3 rounds that included a bear crawl around the base yet his ability communicate clear instructions was a clear failure and slice of humble pie. The pax vocalized this clearly yet attempted to follow the folly of Mayhem even to give it a 2nd try. YHC accepts the failure as a learning experience and challenge to come up with better plan for a future beatdown!

    Grabbing our rocks we headed to the pavilion YHC spirts were lifted as comments were made that he came close to other highly respected HIMs who try to implement creative pax activities therefore taking our comfort zones to new levels. (Mahatma’s Mayhem will return for a 3rd attempt!)

    5 box jumps followed by a burpee x 5. Fast Tax was determined to put perform the pax by increasing his burpees with each round so 5BJs 1 Burpee then 5BJs 2 Burpees and so on……hard charger!

    25 leg lifted rock chest press
    20 WII sit ups

    Return the rocks.

    COT Kyle was tagged with the name “Mayhem” in honor of him holding his composure and seemingly gleefully for a return!

    Prayers or gratitude, grace and humility of service.

  • Pole Dancing – from Rudy

    8 HIM on the shores of the lake early in the morning. The weather was nowhere near as cold as YHC expected – so of course, no surprise to see JV in his tank top, making Hawg look absolutely overdressed in his typical shortsleeve shirt. YHC was bundled for a full winter day, as were Wilson and Cheese Steak. Not sure how Cheese Steak was able to move under all of those Brother Martin layers, but that’s on him…

    YHC pulled the first backblast he could locate from his Okwata Q records – June, 2017. Appropriately titled “Leg Day at Okwata” – guess what we were gonna focus on this am?

    Imitating the new hot Uptown workout, apparently popularized by Willie, the PAX began with speed walk (turn those hips!) to the top of the Levee. From there, a quick warmup of the usuals.

    Thang 1: BLIMP ladder. 5 Burpees on top of the levee, run down for 5 BBSU, then run back up. Round 2: 5 Burpees, 10 Lunges, …. Keep adding through the rest of the I – M – P – S cycle.

    Thang 2: Quadrophelia – the full 4 minutes worth!

    People’s Lunge Walk along the top of the levee. We all lunge walk while the PAX from the back speed walks to the front. One cycle through got us to the House of Pain

    Thang 3: 2 rotations of Step Ups, Squats, Pull Ups and a run up the levee with burpees at the top (our timer).

    Thang 4: Calves needed some work. Run across the road to see if we could find someplace to do it – and Voila, a new Okwata exercise has been born. The Pole Dancers. Come on out to see and experience. The glory of 8 PAX pole dancing in the sunrise – a sight to behold!

    Mosey back to the flag for some last rounds of Mary – including Wife Pleasers and Monkey Humpers.

    COT – thank you, Frac, for sharing your story of learning patience from F3. May all of us learn from your example. And may we all be examples of patience to those around us.