F3 New Orleans

Tag: Rudy

  • Rock City Ruination/Redemption: U b the judge – from Bolt

    Warmarama: the usual plus BOTH Hairy Rockettes and Toy Soldiers to finally settle the debate over them being a single move with two names (Fast Tax was pleased, Rudy was as salty as the ocean—must be the pre-BD Double Nickel runs).

    The Thang: mosey to rock pile, select a medium rock except Hand Granada and YHC for big rocks. Carry to pavilion for stations of the pavilion. Every PAX performs a different exercise AMRAP con roca (except timer and box jumps) and then shift clockwise. Simple enough, right? Wrong! After assigning Charmin the first exercise and reassessing two stations later due to rock sizes, you’d think it was the ruination of Rock City; this was about the time Rudy unleashed his unbridled passive aggressiveness (did I mention how salty he was in warmup—he only got saltier)! Fast Tax rated it redemption, possibly bc his Hairy Rockettes now stand alone as a separate/distinct exercise, safe from Rudy’s disdainful commentary.
    Sun Rise/Sun Set upper chest, resistance tube work 10x as Timer
    All other PAX AMRAP con roca: box jumps (sin roca), curls, OH press, tricep press, rows, squats, step ups, chest press (please don’t drop that on yourself, Special K): rinse/repeat. Return rocks/flag/COT.

  • May the 4th be with You – from Boo-Boo

    YHC was finally able to get a Q spot for El Diablo around Rudy, Hokie, and Fast Tax who are locked in a race to be the first to add their name to the miniature bat Hawg received 10 years ago for being one of three attendees at a Zephyrs game.

    YHC lead the PAX on a short mosey to the field for a warmup consisting of ordinary warmup exercises. I added in MNCs since Frac was in attendance. Since there wasn’t 100% dance compliance, a 10 burpee penalty was imposed.

    As YHC was ready to move into the meat of the beatdown, he was met with significant resistance for not including Imperial Walkers in the warmup since it was May the 4th. Being a man of the people, YHC obliged to stop the bellyaching of the sci-fi sect of the group.

    With smiles on their merry faces, YHC led the group to the track for BLIMPS as a mode of transportation to the rock pile bc a mosey just wouldn’t be sufficient. The typically quiet and non-judgmental Rudy pointed out that YHC substituted plank jacks with another exercise. The poor guy forgot that modification is acceptable in the F3 world, and we were still able to spell BLIMPS correctly.

    Upon arrival at the rock pile there was the typical banter regarding rock size. PAX were instructed to figure it out as it is not YHC’s place to judge another man’s rock!

    Off to the 50 yard line for 10 Rounds of Tyson, which consisted of all exercises in cadence. At some point Macgyver showed up late and rockless. Initially he was instructed to rifle carry the “bat” until instructed otherwise, but Triple Shift quickly seized the opportunity to shed his oversized rock by switching with Macgyver. Other PAX, namely Rudy, also took advantage of the opportunity to share/shed his rock with the lad.

    While that was fun, all good things must come to an end. PAX returned their rocks to the rock pile and gather for some Mary in the vicinity of the rock depot.

    Mosey to the flag exactly on time! COT, prayer, OUT!

    It’s always an honor to lead HIM! Thank you for the opportunity.

  • An Impromptu Morning – from Fast Tax

    El Diablo 5/18/2022

    As YHC was getting ready to head to El Diablo this fine morning, it dawned on me that I was supposed to Q. Only two PAX were present as I rolled up to the meeting area, and I remember thinking “good, only 2 witnesses to YHC’s lack of planning.” Nevertheless, that was not meant to be as Hawg walked up as we were moseying to the rock pile and Rudy rolled in (4 minutes late mind you) followed by 3 others. Time to get the creative juices flowing with some impromptu creativity…

    Warmups consisted of SSH, grass grabbers, Nancy Kerrigan’s, Arm Circles, Crab Merkins, and of course, Hairy Rockettes, preceded by two penalty burpees incurred by Boo-Boo.
    After selecting medium rocks, we headed to the shelter for the first thing YHC could think of, Stations of the Chest.

    As there were 8 of us, each picnic table was a station (some had two) with an assigned exercise: Tricep Extensions, Overhead Press, Curls, Rows, Bench Press, Absolutions, Merkins, and Burpees. Initially YHC set the reps at 15, but after some input from Bolt, the Burpee station was the timer. Rotate and repeat until all stations were visited. It was apparent that, as Bolt basked in the compliments on his form, Rudy was feeling a little left out.

    As the exercise wrapped up, YHC had a flash of inspiration for the second event…let’s play chase. We set our rocks down and headed to the hill as I hastily put the concept together. The slope of the hill was the boundary (could not venture on flat ground) with one PAX being “it” and chasing the rest. Whoever was caught had to do 5 burpees, everyone else had to do 3 burpees. Though the concept could use a few beneficial tweaks, it seemed to work fairly well. After several cycles it was time to move on to the next PAX guinea pig event, which Bolt adroitly named 45 Degrees of Self-loathing.

    Holding a 45 degree angle with feet on the wall, PAX perform 4 count shoulder taps IC with a push up at the end.

    The final event was a series of exercises in the chair position holding our rocks with backs against the wall. After each 15 rep exercise (curls, overhead, etc.), we passed our rock to the PAX on the left, with YHC making changes (tweaks) as we went along, rotating cadence caller and direction of rock shifting.

    After dropping off our rocks, we paused for some unordinary stretches (swan dive and manatee) and headed back to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria.

    YHC would like to express his appreciation of the PAX willingness to be guinea pigs for his new creative exercises and their impromptu nature!

    Thanks for the fellowship! SYITG
    Bolt, BooBoo, Fast Tax, Hawg Cycle, Hokie, Mambi, Pike Al, Rudy

  • Lil Somethin’ Somethin’ – from Vagabond

    5 pax did boot camp + 3 Double Nickel training for 10 miles

    16 descend to 0 by 2s
    – big bois
    – merkin
    – side squats

    Rock / coupon – timer runs with or without rock around perimeter of great lawn – partner up… every team has coupon off the ground entire time
    – burpees
    – curls
    – overhead press
    – kettle bells
    – X factor
    – lunges
    – jump rope

    50 step ups R/L

    COT

  • Qsource Ruck – from Fracsac

    A Qsource ruck was held where men experienced the 1st F, embraced the 2nd F, and shared the 3rd F. There were some runners that ran. Be on the lookout for next week Qsource!

  • Toilet Paper Recall – from Disclaimer

    21 pax showed up for a Charmin/Disclaimer Que

    Charmin led us out to the football field for a warm-up that included:
    SSH x 21
    Monkey Humpers x 15
    Mountain Man Poopers x 10-15 based on vive
    Hillbillies x 10-15 same as MMP’s
    Hairy Rockettes x 10

    Disclaimer took us over to the play ground and instructed everyone to get in groups of three (we had 7 groups).

    25 mins total time of work (stay together as a team….every complete the work)
    -800 meter run
    -25 pull-ups
    -50 merkins
    -75 air squats

    The goal was two complete at least two rounds.

    We had a bunch of people finished two rounds (good sign for the murph coming up!)

    After that we ran in over to the rock pile.

    -Shoulder press, bicep curls, tricep extensions overhead
    15,15,15 hold your rock until the group finishes

    5 burpees

    Repeat same exercises 12 reps of each hold rock until everyone finishes

    10 ROCK on swings

    Repeat same exercises 9 reps of each hold rock until everyone finishes

    5 burpee rock ground to overhead press (I looks and feels like it sounds!)

    Indian run ( which was more of an Indian sprint back to the flag)

  • 21 Mutha Nickel – from Vagabond

    Stepped up to Q last minute with 5 Pax for 21 reps of 21 exercises at various points around peristyle, NOMA, Childrens Museum, using wall, fountain, benches, inclines, plus 3 pax training for the #double-nickel, with 8 converged for the COT

  • Monday counting lesson – from PVC

    Warmorama – SS, AbVagoda, and Arm circles

    Mosey to rock pile, walk rock to exercise field

    Tabata workout: 1 minute on 7 secons rest:
    BB sit up, Soldier crawl(SC), BP rock, Lunge, Squat, Lunge, Curl rock, SC, Mtn climber, SC, tricep rock, Lunge, Flutter kick, Lunge, Shoulder press rock, SC, Mexican bean jump, SC, BP rock, Lunge, Merkins, Lunge, Squat rock, SC, BB sit up

    Walk rock to rock pile, mosey to flag

    COT

  • Stations of the Cross (seriously…) – from Rudy

    YHC recycled the basic Holy Week Stations of the Cross workout. 8 other PAX appeared in the gloom to join him. One of those PAX decided it was a good idea to bring a 10 foot cross tie. He was right.

    Circle Up for the Warm up: Abe Vigoda x5. That’s enough. All we’ve got time for, as we have a lot of work to be done.

    A few minutes to explain the drill. Each of the Station is a 3 minute cycle:
    + Lunge Walk half way across the football field (about 25 yards, seems to take 60-75 seconds)
    + Exercise until the 2:30 mark
    + Plank

    During the Plank, YHC will announce the next station and the exercise that goes with it.

    9 PAX will each take a turn with the cross tie, dragging it for the lunge walk (which makes it take a LOT longer…). At the 10th station, pair up and carry the cross tie (still lunge walking). So everyone got two rounds with the tie.

    Station 1: Jesus sentenced to death by Pontius Pilate. Peter – Parker – Peters
    Station 2: Jesus takes up his cross. Hand release Merkins
    Station 3: Jesus falls the first time. Burpees (fall down, get back up)
    Station 4: Jesus meets his mother Mary. BBSU (what else goes with Mary???)
    Station 5: Simon helps Jesus. Slow Squats (this isn’t a race. Get parallel…)
    Station 6: Veronica wipes the face of Jesus. V-Ups
    Station 7: Jesus falls the second time. Burpees
    Station 8: Jesus meets the women of Jerusalem. Hello Dolly
    Station 9: Jesus falls the 3rd time. Burpees
    Station 10: Jesus stripped of his garments. Squat Jumps (quads are definitely burning)
    Station 11: Jesus nailed to the cross. T-Merkins
    Station 12: Jesus dies on the cross. Genuflects (I thought my quads were burning before!)
    Station 13: Jesus taken down from the cross. Carolina Dry Docks
    Station 14: Jesus placed in the tomb. Low Plank

    “Spy Day”. The day Judas betrays Jesus. Jesus knew that it was coming. He knew it when he chose Judas as an apostle. He knew it when Judas came to the last supper. He knew it all along, and he still chose Judas. One recent reading (alas, YHC cannot recall the source): “Judas’ biggest failure was not making it to Easter Sunday – when even HE would have been forgiven”.

    No matter our sins, no matter our failures. Jesus welcomes us back to the fold. Let us always accept that forgiveness.