F3 New Orleans

Tag: Rudy

  • My Friend aNDy – from Rudy

    YHC brought his friend, aNDy, and a playlist out to Swolefest to start the week off right

    16 PAX circled up in the gloom. That was a bit more than YHC had expected, so I went digging under LCM to find a “friend” for aNDy: the “Block-and-a-half” that the Swolefest guys seem to either Love or Hate (depends on who you ask).

    Quick warmup with some stretching, SSH, IW, and Peter Parkers. Then we’ll get jiggy with it…

    The Thang:

    First, introduce our two friends. Mall Cop and Cracklin’ generously volunteered to be guinea pigs. They were instructed to lift our friends above their heads (no elbow locking!). Now the PAX were informed that those two coupons were not to come below eye level for the rest of the workout, or there would be burpees. So Mall Cop and Cracklin’ continued to hold them up high while YHC slowly explained the rest of the workout.

    First, lets start the playlist:

    Amnesty: I hope this one was a bit more acceptable than the last one (though 80s classic rock only made one appearance via INXS).

    Tabata workout. 10 exercises. 45 seconds on, 15 seconds rest/transition. Repeat 3 times. Alternate arm (thrusters, curls, rows, merkins, dips) with core/legs (situps, LBT, Flutter Kicks, Lunges, Step Ups). PAX better pay attention to the two in the center and make sure they aren’t drooping. If they are – get out there and take the coupon and keep it up in the air. Or Burpees.

    Lets Go. Mall Cop and Cracklin’ were already ready for relief by the time YHC finished explaining.

    Belloq and Triple engaged in a series of “I can do better than that” with the coupons. One arm. One finger. Whatever. Baywatch took immense joy proudly holding aNDy way up high. Kuch and PopTart were unshakeable as they just stood there saying “what, is this supposed to be hard?” Saban, as usual, had his way with the Irish block. I never did like that guy. I think I heard Pothole saying “Who the heck is this guy?” Nice to meet you too! YHC, on the other hand), struggled and needed a rescue from War Eagle to save the day.

    Much to my surprise – the PAX quickly figured out that the best way to handle this was to actively step up to relieve the coupon holders, rather than waiting for the holders to cry out for help. Nicely done – each tabata break, half the circle was rushing forward to take another turn at holding.

    Tabata done, circle up for an Al Gore/Monkey Humper ring of fire (2x) while the PAX kept the coupons up high, refusing to fall for the Rudy trick of waiting for them to drop the coupon prematurely. At last, nearing the end – Rudy (HONESTLY) called it, and the coupons were gently placed on the ground.

    NICE WORK – NO PENALTY BURPEES. So 10 Burpees OYO anyway.

    Thumb War, Walleye, Backed Up took us home with last round of Marys (Box Cutters, Freddie Mercury and J Los).

    Finished with our COT. Plenty of announcements- they are in email and mumble chatter. Plenty of intentions (especially for sick PAX and relatives). Then War Eagle took us home, asking God to guide, inspire and lead us forward into the week.

  • Gimme the Usual – from Rudy

    Gathering around the flag early. RevSox emerges from the gloom and emits a quite audible groan when he learns YHC is the Q. Thanks for that vote of confidence! The 8 PAX are muttering about how the esteemed Site Q seems to never appear anymore. But lo-and-behold, just as YHC starts the disclaimer, Mahatma appears! Great to see you brother!

    Today for the disclaimer: YHC has been thinking about and praying for his sister lately. She and her daughter are having a very challenging summer. So today, YHC asked all of the PAX to think of someone they know who is struggling – physically, emotionally, mentally, whatever. Offer the workout for them today. Offer our pains and struggles in the gloom as a way of trying to relieve their struggles. And use thoughts of their struggles to keep pushing us forward. So with a silent prayer for my sister – we were off to the rocks.

    Grab a rock, and lets head to the field. (The Tree field, not the football field, as Hand Grenada needed some clarifications).

    Circle up. Because Hand Grenada asked, we’ll start with 2 burpees OYO. Go. OK, now the warm up. Usual stuff – SSH, IC, Peter Parkers. Then some Glute Bridges – pinch some diamonds and really really activate them glutes.

    Then line up. Its the Rudy Special. Or Rudy Standard. Or “No, not this again.” Or “Rudy is just a one-trick pony”. Whatever.

    11s. Burpees and Big Boy Situps. When you pass the rock (left in the middle): 10 Overhead Presses in one direction, 10 curls in the other. Go.

    War Eagle was off to the races! Whoever he was praying for clearly motivated him to push push push. Needed to throw a few more reps his way just to keep him going while the rest of the PAX finished.

    Next Up: Groups of 3 in the parking lot. PAX1: Start LBC/LBT. PAX2: Start Rows. PAX3: Sprint to the gym door and back. Then rotate. And keep rotating till everyone got 2 of each set in. Pai Gow helpfully pointed out that the Row -> Sprint transition helped emphasize good form for the rows, or your back would really feel it in the sprint. Wise man!

    Rifle carry the rock back to the pile, and mosey back to the flag. YHC had the privilege of having to help a lumbering Triple Shift. When YHC attempted to pick up that rock, he better understood just why TS was lumbering…. That rock was a wee bit heavier than YHC’s rock.

    At the flag, we closed with COT and prayers – specifically remembering again those that we offered the workout for. Thanks for letting me lead!

  • Cowbells on the Mountain – from Rudy

    5:30 am. 80 degrees, and at least 80% humidity. Summer in NOLA. 11 PAX ventured out into these glorious conditions to enjoy a run.

    YHC gave the disclaimer. He clearly indicated that it would be important to watch for potholes. Apparently, some PAX would choose not to listen. But with that, we were off to the base of the mountain (just over 1 mile away).

    YHC and Belloq had an enjoyable run to the mountain, discussing future plans for Beignet. Great kid, great future in front of him. Belloq kept up steady stream of conversation while YHC was focusing on just trying to keep up. Thanks for the push!

    Everyone gathered at the base of the mountain for a new drill I call the “Cowbell”, after the PAX who introduced me to it. 1 Minute sprint up the mountain as far as you can go, followed by 2 minute recovery stroll/mosey back down the mountain. Rinse and repeat 6 times. YHC still hasn’t made it to the start of the fence. That’s the elusive goal… Cracklin didn’t seem to have a problem getting there, nor did Snooze (at least the first 2 or 3 times). Way up ahead, Kuch and El Guapo seemed to have no problems reaching at least that far. Nice work!

    After everyone got 6 sprints, time to mosey back to the flag. And 10 of the 11 managed to make it back. One PAX forgot the disclaimer and was waylaid by a pothole on Wisner. Be well Snooze!

    COT back at the flag. Prayers for kids, parents and teachers as we all struggle to navigate through a new school year and the challenges this will present. May we all try to reflect God in our words and actions. Thanks for joining me!

  • 60th B’day for Kenna Brah – Movie’ themed w/60 sprinkled in – from Kenna Brah

    Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
    Warmup –
    Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
    Billy Jack – One Tin Soldier – 60
    Star Wars – Imperial Walker – 60
    ———————————————-
    Get Coupons – Go to Lake Side
    Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
    Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
    Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
    Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
    (Coupon)
    Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
    Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
    Finish w Something about Mary’s.
    That’s a wrap on a beautiful day with great men.

  • Happy Birthday Saban and Others – from Rudy

    Happy 40th Saban! Since YHC couldn’t attend the Wisner party, he thought he’s bring a little birthday love to another AO. Weather was delightful for an August morning: almost chilly, in fact! 4 PAX took off from the virtual flag to start their Friday right.

    Mosey to the rocks for a quick warmup with some slow stretching (crack – the sound of YHC’s back popping as he tries desperately to loosen up). SSH, Imperial Walkers. Then lets get busy. Grab a rock, and feel free to go big since we aren’t going anywhere.

    The Thang: Deck of Death. We all know the drill.

    Breakout the brand new deck, shuffle, explain

    Hearts: We’ll do some Curls for the Girls celebrating their birthdays today: Ginger Spice (49) and Marissa Miller (43). If you don’t know Marissa, you weren’t getting the SI Swimsuit issue back in the day…
    Spades: Shoulder Presses to recognize some SPorts birthdays. David Robinson (56), Robin von Persie (38 – look him up. RevSox apparently doesn’t recognize Football as a real sport), Mike Greenberg (54)
    Diamonds: Merkins to celebrate the American Glitz of Hollywood. Lucille Ball (RIP, 110) and Leslie Odom Jr (40)
    Clubs: Dr. Ws. Why? Cultural Icons Andy Warhol (RIP, 93) and the World Wide Web (30 – Tim Bernard Lee released the protocols that give birth to WWW in 1991).

    Turned on YHC playlist (which Amnesty proceeded to openly mock. And he was not wrong. It was a bad playlist. YHC will correct for future workouts). RevSox politely asks if we are ever going to work out (as this explanation took a few minutes). Then lets go.

    Lots of early and high Club cards, leading to LOTS of DR Ws early. PopTart seemed not to care as he just kept knocking them out.

    JOKER – Surprise! M. Night Shaylan (51). Lets do 11 burpees (for 11 award nominations for Sixth Sense)

    Finished up. Where was the 2nd Joker? Never appeared. So YHC played a virtual 2nd JOKER! Surprise! Mountain Climber x40 for Saban!

    Brief time for some EMOM 8-cts, then mosey back to the flag for our COT. Thanks for letting me lead! And Happy Birthday to all August 6th celebrants!

    NMM: What else happened on August 6th? Hiroshima. YHC asks first for an end to all wars, that we may learn how to live in peace with those with whom we have differences; and second for wisdom for leaders around the world who are faced with what may be impossible decisions – give the your grace and guidance.

  • 8-Count EVERYTHING? Some proof of concept. – from Catfish

    Sultry morning with four PAX (and Rudy, who was running somewhere in the park during all the fun). Started with a mosey around the great lawn with some high knees, butt kicks, side steps (high and low), karaoke, etc. Moved into the lawn and formed a goodly square for:

    SSH x20
    Abe vigodas x12
    Grassy Grabbers x12
    Imperial Squat Walkers x20
    The Motivator (descending from 10)

    Moved to faces for:

    8-count merkins (4-count down, 4 count up, nice and slow and grinding) x 10
    Peter Parker Peters x 15

    Back to feet for:

    8-count low slow squats (4-count down, 4-count up) x15

    Back to faces for plyo merks, as many as PAX could do in a minute.

    Bear-crawled over to the sidewalk, then lined up for a round of “sevens” (admittedly, I was originally planning on elevens, but it was fudging hot out there). Exercises were burpees and 8-counts, with a bonus of 5 jump squats whenever PAX crossed midfield. Finished up with some LBCs on the sidelines once everyone was done.

    Moseyed over to the steps on the side of the museum for:

    8-count calf raises (4-count up, 4-count down) x10
    Toes-in calf raises (reg. 4-cadence) x20
    Toes-out calf raises (reg. 4-cadence) x20a

    Moseyed to fountain for:

    8-count R-leg power-ups (4-count up, 4-coutn down) x15
    8-count derkins (same cadence as above) x 10 (sucked)
    8-count L-leg power ups x15
    8-count dips x10

    Mosyed back to flag for CoT. Announcements were House-a-Thon next Friday, November 12 GoRuck Tough.

    Coffeeteria NOT at Navarre, which was closed due to staffing issues, but at PJ’s on Canal, where absolutely NO free refills are given. Stingy Bastards.

  • Roasted Pig – from Hawgcycle

    Conditions: 80 with 88% Humidity. Heat Index of 85. Wind 4 mph from the SSW

    Pax: Rev Lifts, Mopster, Spouse o’ Science Weaver, It’s Just a Rash, Poolside, Annie Liebovitz, The Perfect Merk, Benthere Dunthat, and me, Hawg

    Warm-up: SSH x 31, IW x 20, DQ x 10, Peter Parker x 15, Grass Grabbers x 10, Parker Peter x 15, LSS x 14, Tempo Merks x 14

    The Thang: The guys clearly wanted to search for Plutonium. One look at this group and I knew there would be casualties…lots of them. But maybe we could find some less dangerous isotopes near the rock pile. In retrospect, I know, that sounds stupid. We did find three isotopes of Plutonium-9 at the rock pile. I didn’t know what would happen, but I knew there was only one way to find out. There were children present, there were old geezers present (whom I fully respect) and then there was HG and me who were still hurting from our last exposure. It might kill us all. It was too dangerous, but I couldn’t resist.
    The exposure lasted for all but 5 minutes of the workout. It burned me bad. I had to step away several times. I had to have several guys count to ten to make sure I didn’t go back in too soon. It was an embarrassing number of 10 counts, but my body was burned badly. Maybe it was for the best. We were clearly infiltrated by a German spy, but all of his pictures were of us standing around, protecting ourselves from more exposure.

    Mary: With about 4 minutes left, we circled up for some Mary. Rudy needed burpees and YHC agreed.
    • Burpees x 10
    • Dying Cockroach x 20
    • Burpees x 10
    • Flutter Kicks x 15
    A wise man once said that if you don’t do at least 50 burpees in a workout, you have failed as a Q. YHC failed in ohhhh so many ways today.

    Mosey back to the flag for COT

    After all was done, almost everyone made it back to their car. It was a stronger group than I thought. The child seemed to be doing the best of all. Rudy got to the top of the levee and could go no farther. I never got out of the park. I’m laying here on my back speaking text to Siri so that I can finish this BB. Thirty-five people have stepped over me to get to the track. I’ve had a dog defecate within 18 inches of my head. Rudy’s caterer is now on lap 56. The basketball ref that wears the jorts is about to start mowing. I pray he sees me. If I am here tomorrow when you all show up for the Wally Sprint, please move me to a safer place and tell my daughter that I am sorry I broke the phone stand she made for me. That was a bad omen. I should have heeded the warning.

  • Mothership with Frac – from Fracsac

    14 Pax made a choice to take the DRP on their journey to get right and posted to The Mothership to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:

    Mosey over to the Great Lawn and circle up on the grass for a warmup:

    SSH IC x 31
    Abe Vigodas x 10
    Grass Grabbers x 10
    Bat wings AC, SC, OH, MNC, Chinooks
    Self love x 10

    Cones were already set up like a basketball court for the first item on the menu:

    Bear crawl burpee suicides
    Bear crawl from baseline to quarter line, 5 burpees and bear crawl back.
    Bear crawl from baseline to half court, 5 burpees and bear crawl back.
    Bear crawl from baseline to three quarters line, 5 burpees and bear crawl back.
    Bear crawl full court, 5 burpees and bear crawl back.

    Next up, Embrace the Suck

    Circle up and do the following AMRAP for 3 minutes:
    Jump squat x 7
    Merkin x 7
    LBC x 7

    Four corners:

    Corner 1 – Catalina Wine Mixers IC x 10
    Corner 2 – Sister Mary Katherine IC x 15
    Corner 3 – 8 count Body builders IC x 12
    Corner 4 – Bobby Hurleys x 20

    Mosey across bridge behind Cafe Du Monde to the rarely visited area of the park.

    Circle up for Merkin Wave:

    All pax in plank position, first person does one merkin, then the next person to the right does a merkin, looked like a wave flowing around the circle, until we got back to the first person who then performed 2 merkins, repeated all the way up to 10.

    EMOM x 5 minutes of Burpees just because!

    Finish off with a little Mary.

    Mosey back to flag for COT with last 2 minutes of stretching.

    – YHC was happy to take the Mothership and try a couple new things.
    – City Park cleanup followed with Coffeteria at Cafe Navarre
    – The heat and humidity are back, drink lots of water!

    SYITG

  • WF3Q: all the hits, all the time – from Bolt

    This early morning radio show included classics by artists such as Ludacris, Kenny Chesney, Darude, and Survivor, so basically a playlist created by a total nut job.

    Guest appearances by WB Pax (Frozone and Short Bus—thank you!) that’s what happens when cocktail-ing with Mahatma…

    Warmup IC: SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 15x); Toy soldiers, IW, hillbilly squats (15x)

    Mosey to bleachers for dry docks up the bleachers, increasing by one rep each row except top one for 10 reps. Tricep dips down the bleachers staring with 10 reps, decreasing by one each row.

    Mosey, grab rocks, carry to parking lot and place pairs of rocks at each tree. Pair up for 5 rock station circuits (10 reps each) plus bonus track (Deca-die of pain): Squat , OH press, Curls, Lying press, tricep press. 3 rounds, moving between stations differently each round: mosey, reverse crab walk, bear crawls. Fracsac, ever the masochist, rolled out first deca-die after which we had to perform the move/count it landed on.

    Return to rock pike and circle up for Mary, Pax choice/lead in cadence. Return to flag for COT; thanks men for showing up and allowing me to lead!

  • Joyful June 21st at The View – from Rudy

    Short detour as I got lost on my way to The View (but at least now I know how to get to Westward Ho for a future visit). But fortunately, I’d left my house early enough just to cover that possibility. At 5:29, YHC and the Old View Reliables (and yes, I mean Old) started off in the humid gloom (though I will say – the weather on the other side of the levee was delightful!)

    Grab a cinderblock and rifle carry to the top of the levee, our home for the next 45 minutes.

    Warmup with some stretching, SSH, IW, etc… Then lets get started

    6/21 – Happy June 21st. 6 Burpee variants at top of the levee, then carry the coupon down to the bottom for 21 reps. 3 rounds, each with 3 sets. Burpees/Curls, 8-Counts/Rows and ManMakers/Chest Presses.

    Partner up: 1 pax take the 2 cinder blocks for a farmer carry down the levee and back up, while the partner does burpees. Repeat x3.

    Now for something new: YHC has been seeing PT for hip problem. Apparently, YHC has the worlds weakest right Gluteus Medius. That’s led to lots of homework for YHC with Gluteus Activationus. Lets try it out with some PAX.

    Bridges: Heels only (toes let the Quads do some of the work). Shake your hammies to make sure they lose (don’t want them doing the work). PINCH those Glutes. That’s it. Hold it. Hold it. ACTIVATING GLUTES. Then rest. Then Up again. Repeat x8 – each hold for around 10 seconds. Then with the glutes sufficiently activated, lets try some sllllooooow squat, holding at the the bottom. AND FOCUS ON FORM. Sit, don’t lean. Hold the core tight. Let the glutes do the work. Then lets do a lunge walk for a bit. Then some more squats. Don’t know about the other PAX, but my butt muscles were feeling it. (and on the positive side – hip pain has decreased greatly in the 4 weeks that I’ve been doing this…)

    Rifle carry coupons back down, and circle up for a final round of LBCs at the flag.

    Count-off/name-o-rama for 4 geriatric PAX (Hate for the youngster of the group, Frac, at a child-like 51…). Prayers – especially for my Mom who is still trying to adjust to life on her own. Father’s Day was a tough day for her yesterday. Thanks for the kind words, guys!