F3 New Orleans

Tag: Rudy

  • Back in the Saddle – from Rudy

    Been a while since YHC has been Q’ing regularly. Time to get started again, and what better place than one of YHC’s favorite locations – Okwata. Even dug the flag out of the shed and shoved it in the back of the mini. And with that, 4 PAX started off in the morning gloom.

    Thang 1 (after a brief warmup): 11s with Bobby Hurleys (along the water). Mode of transportation is the bear crawl. Lots of griping – but Hawg, I’m doing what I can to help the PAX prep for the great 2023 bear crawl.

    Thang 2: Up and over the levee at Canal St. Hand Release merks at the bottom, Situps at the top, Slow Squats on the bottom of the other side. Cross over and repeat. Got about 2.5 cycles in.

    Thang 3: Mosey along the levee to the crawfish-laden-House-of-Pain. 2 PAX head down to get 5 Pull Ups, then Bernie Sanders back up to the top. The other PAX head down the other side for 5 Big Boys, then Bernie back up – LBC waiting on the pull-er-upp-ers. Rinse, repeat. Everyone got 2 rounds in. YHC quads were definitely burning.

    Back to the flag, made it in time for a 90 second low plank to get us to the full 45 minutes. I did not want to short change anyone.

    Thanks for joining me in the gloom. Cheers to Okwata, especially when its dry!

  • IPC Week IV – from Charmin

    YHC was challenged with this week before even getting to the AO. First, Fast Tax says he isn’t going to be doing IPC at Rock City, so YHC signs up to Q at the Scrum. Then the Thang gets posted and it’s all for the Skinny Runners (God Bless ‘Em) and YHC realized that doing this at Rock City was going to make way more sense, YHC calls an audible after some advice giving on the Slack.

    So, after a night of arts and crafts with the M to write down all the things and searching all of our moving boxes for the box of invisible jump ropes, YHC showed up early and the gate is locked. So after a nice warm up mosey around the track YHC was able to get inside. With some help from Bogey the board is over the gate.

    YHC was impressed when Rudy jumped the fence to save on the mosey and grateful for Mahatma for bringing his speaker.

    Starting exactly at about 5:30, everyone was off!

    The Thang:
    100 Gas Pumpers (Knees to Chest – watch the video)
    50 Jump Rope
    1 mile run
    25 Hello Dollies (seriously, watch the video)
    25 Burpees
    50 Jump Rope
    400-meter run
    25 Hand Release Merkins (we explain a lot in the video)
    25 V-Ups
    50 Jump Rope
    400-meter run
    25 Leg Raises
    25 Jungle Boi Squats – 2 spoons style(we will even do demonstrations)
    50 Jump Rope
    400-meter run
    25 4-count flutter kicks (watch the video)
    25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
    50 Jump Rope
    400-meter run
    100 Big Boy Sit-ups
    50 Jump Rope
    1 mile run

    Watching Hawg and Rudy blast through the mile was impressive as they lapped YHC multiple times. As with any IPC workout part of the battle is physical, but most of it is mental to just keep going. Watching Frack kickstart through all of his 100 Big Boys without stopping was inspiring.

    Special T-Claps to Rudy for sticking around with me while YHC did his Big Boys with some “gassers” mixed in for fun.

    Overall even through all the challenges, YHC is relieved to have completed all 4 weeks of the IPC plus Week 0. Here’s to hoping next year is not easier because there is less of the Thang but becuase YHC and everyone else is a stronger HIM!

  • Stations and Decking – from Fracsac

    11 Pax at El Diablo to get stronger, witness the bat and the wood, and to partake in some COT Coffeteria.

    Warmup with the regular warmup stuff, although many strange looks when moving on without any MNC.

    First up, Stations. There were coupons and a sandbag, a jump rope and a battle rope. There were also two cones. The timer was bear crawl 25 yards, then have LBC station throw the football. A clean catch and we rotate, a dropped pass and we all do 5 burpees. We did a few…..

    After one full rotation, off to giant deck of death!
    Diamonds – 8 count body builders
    Hearts – Big Boi sit-ups
    Spades – Squats
    Clubs – Flutter Kicks

    After a bunch of cards, left enough time for one more round of stations.

    COT

    Coffeteria at the flag.

    NMM

    YHC woke up early to grind some PJs Anniversary Blend beans and brew about 60 ounces of awesome coffee with the French Press! Great opportunity to mingle post beat down!

    Mahatma was key in fixing our battle rope bench.

    Passed the bat around during name-o-rama. The bat is going limp…..?

    SYITG

  • Rock City Answers The Belle – from Hawgcycle

    Conditions: Clear and 77 degrees. Humidity 87%. Wind 2.3 mph from the WNW.

    Pax: The Bogé, Charmin, Hokie, Rudy, Triple, Boo, HG, Cyber C, and YHC

    I’m using text to speech to write this back blast cents I can’t move my harms. My farms. My alarms. Delete. Backspace. BACKSPACE. Okay. Just start over. Leeland! Come here. How do I turn this off? Never mind. Stop laughing at me. You have milk coming out your nose. Just wipe your face and go to school. New Paragraph.

    Hokie clearly became board during the first 3 quarters of the Saints game, as he texted me regarding the set-up for this week’s IPC. He told me what the challenge was, that setting it up as a star was stupid and then he texted “Are you stupid?” I texted “I’m not stupid.”

    Charmin’s car was there when I pulled up at about 0515. I think he may have slept there. We walked up together with our cinderblocks coming upon a mass of humanity, lying on the sidewalk, shaped like a pretzel. We told The Bogé hello as we stepped over him. One by one pax members came to a cinder block workout without cinder blocks. The requirements for an F3 workout could not be much lower. It’s free, you do have to leave your house and go outside, and about twice per year you need to bring something to the workout. Fortunately our resident boy scout had a couple of PainCakes that he donated to a couple of pax and then walked to the rock pile so that he could do the workout au natural.

    The Thang: Belle Ringer
    Format: AMRAP for 45 minutes

    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center. Scratch that. Set Up: Mark of 25 yards from the goal line and tell people to remember the order of the exercises and don’t get in each other’s way.

    Workout starts with:
    • 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    • 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    • 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    • 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    • 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises

    Each complete trip is 125 reps

    • T-claps to Cyber Cajun for vowing to arrive early today and executing. He was a little late to last week’s IPC. We talked about the importance of getting there early since everyone is going to want to start at 0530. He arrived at least 15 seconds before this one started.
    • Mahatma was a no-show. The rumor was that he was looking for a cinder block that weighed more than 10 pounds. He finally found one, but was unable to lift it into his truck.
    • T-Claps to Rudy for Marshalling enough courage to show up this morning.
    • The variety of coupons used today was impressive. We had three or four actual cinder blocks. We had a couple of PainCakes. There was the natural rock. And Triple Shift brought a bag of laundry that he swears weighs 45 pounds.
    • We helped each other calculate the results since there was some difficult mathematical concepts involved. Hand Grenada proved that Arkansas is at least 49th in education. Bogey came over and let him use his fingers. After staring at my feet for a while, they still couldn’t come up with the correct number. I fixed it for them below. Without further ado here are the results. Remember, you can post these on F3 Greenville’s site if you want to see how ridiculous other people’s numbers are.

    o Charmin – 375
    o Rudy – 375
    o Triple – 373
    o Hokie – 275 + a long mosey with rock to and from the rock pile
    o Boo – 375
    o Cyber – 300
    o HG – 410
    o The Bogé – 395
    o YHC – 430

  • The Labors of IPC – from Fracsac

    4 Pax showed up at Rock City to get after week 1 of Iron Pax Challenge.
    Mahatma, Rudy, Heisenberg and YHC did a little warmup to get the blood pumping.
    YHC set up 2 x 25 yard squares in the event additional pax showed, which did not materialize.

    All 4 made 4.5 rounds with Mahatma being the standout and coming up with 4.75.

    Week 1 was brutal!

    SYITG

  • Charmin’s VQ – Building Boulder Men – from Charmin

    Rock City Workout 8/22

    Abe-Slow-goadas x 15
    Side straddle hops x 20
    Arm Circles
    Forwards x 20
    Backwards x 20
    T-Claps x 15
    Morracan Night Clubs x 15

    Mosey to Rock Pile

    Teams of two pick 1 light to medium rock
    One person does curls
    Other person does calf raises x 20 for time
    Then Triceps lifts behind the head
    Calf raises x 20 for time

    Two sets of that

    Mosey to side field

    YHC describes The thang:

    First person throws rock.
    Second person jogs/runs to rock, throws it farther, then jogs/runs back
    Meanwhile first person is doing the exercise

    100 Merkins
    200 LBC’s
    300 squats

    Once the rock is thrown to/past the goal line, the next person runs to rock and brings it back to start. Other person the. Throws rock and repeats until Dora is done.

    Once we were done we did 10 overhead presses alternating people back to the rock pile

    6-ish minutes of mary at the end.
    10 Frog mans
    26 J-lo’s
    10 hammers
    10 penguins

    Lunges back to the flag

    Name o Rama and COT

  • It Wasn’t the Game Played, But It Was the Game Played – from Boo-Boo

    Disclaimer given and a mosey to the rock pile area for a warm-o-rama consisting of typical warmup exercises such as SSH, 4-count Abe Vigodas, MC, PP, IW, and mountain man poopers.

    PAX were instructed to grab a medium rock, one that could be used for triceps extensions. Rudy felt there was a dichotomy in the instruction bc a medium rock and triceps extensions do not go together. YHC set a repeating alarm for 5 minutes. Every time the dog barked, PAX had to do 5 burpees. Rinse and repeat.

    PAX were directed to the parking lot behind the gym. While in route, there was mumblechatter between Fast Tax and YHC about the unusual breeze, which YHC thought was typically associated with rain at this time of year.

    Pax lined up in the parking lot for Lt. Dans to the gym. As we arrived at the gym, the rain started. Change of plans! PAX were instructed to assume the People’s Chair under the covering, with their rock, to complete overhead presses and curls in cadence. Occasionally rows were thrown in for variety.

    As the rain increased and the parking lot started to hold water, Bogey felt a significant draw to play in the puddles. PAX were directed to the deepest puddle for facedown Aquamans (Supermans in a puddle), followed by face up Aquamans. Only three PAX elected to stay under cover and missed out on the fun. It was noted that these kind of shenanigans would ever be attempted at an uptown beatdown, while also pointing out that our uptown brother in attendance was all in!

    Rinse and repeat the peoples chair routine and Aquamans, adding Abe Lincolns to the puddle fun.

    At one point, PAX went balls to the wall while attempting shoulder taps. Only Fast Tax was able to complete said maneuver, so it was quickly changed to vertical merkins in cadence.

    Rocks were returned and mosey back to the flag for a COT.

    While the surprise rain storm was not in the game plan, it was the game played. Adaptability is a pillar of effective leadership, and this group was very encouraging and accommodating.

  • Gonna Feel That In The Morning – from Fast Tax

    It was the usual hot, humid, and sloppy August morning at El Diablo as 11 PAX assembled, eager to push themselves and their brothers.

    YHC could tell from the chattiness during the disclaimer that a few audibles were going to be called this morning. After disclaimer, we moseyed to the rock pile accompanied by War Eagle’s lamentations that Rock City was Monday and today was Wednesday…in case YHC was not aware.

    Warmups consisted of SSH, Grass Grabbers, Hairy Rockettes, and Swan Dives

    After “low-medium” rock selections, we lined up against the fence in peoples chair for 10 reps of rock-a-bye-baby – a six count head and chest workout in cadence.
    Fee-Fi-Fo-Fum followed until we hit the sidewalk.

    Still bearing the brunt of PAX chit-chat, YHC opted to get a little dirty… Bring on the medium Hairburners. This involved PAX lining up in a plank and then pushing the rock across the slushy puddle-strewn field until we reached the fence whereupon we crawled backwards, pulling the rock back to the starting point.

    Rocks Up was next (20 reps IC), followed by the Bear Crawl Snake> punctuated by War Eagle’s admiration of Hand Grenada’s calves.

    After a brief mosey, YHC found a suitably nasty patch of ground triangulated by 3 trees, around which PAX would break into 3 groups for the Bearmuda Triangle. All PAX do 2 burpees then bear crawl to next tree, 4 burpees, then bear crawl to next tree, 8 burpees, then bear crawl to next tree, 16 burpees.

    Sufficiently dirty, we headed back to our rocks for one final punishment – Rapid Fire Rock Set, where YHC delegated the cadence calling to the Chatty Kathy members of the group.

    With aching shoulders and a couple of minutes to spare, slow Abe Vigodas were in order, followed by a quick mosey to the COT, circling up at 6:14:59 – that’s Fast Tax efficiency…
    Name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship!
    SYITG

    Hokie, Hand Grenada, PVC, HawgCycle, Rudy, Boo-Boo, Fast Tax, Scan Tron, War Eagle, Gabrielle, Pilsbury