F3 New Orleans

Tag: Rudy

  • Terrain Race Motheusceship Q on the fly. Exit thru the gift shop.

    Tanner graciously offered to Q the Terrain Race Saturday beatdown at City Park then graciously stayed in bed once I offered to Q. It was my Mothership/ Muscleship VQ.

    7 men opted out of the terrain race and assembled near NOMA for a Saturday morning beatdown. Q eyed the group and deeming them runners all took off for the grass across from the Peristyle cause I am a Mothership man.

    Circled up Warmed up

    Prolly did SSH, GG, PP, PP, MC, AC forward and reverse, Merks,

    Decided to do some travelling BLIMPS with burpees starting at 10 and each following exercise increasing by 10. We meandered throughout City Park with random stops to do the L, I, M, P, S etc.

    After the first set of lunges I was talking smack to Rudy and Douille whence I prompty tweaked my back which hurts to this day FYI.

    Hit the baby foundry and did some excercises in 3 groups. Pullups, Decline Merks and Dips?

    Made our way to the front of the Childrens Museum and did some peoples choice mary. I promised each PAX would get to pick ONE thing from the gift shop. Rudy threw a tantrum over a $65 stuffed unicorn so all bets were off. Nobody gets anything!

    Rinsed and repeated at some point on the traveling blimps show. Just picked random spots to bang out another letter.

    With 8 minutes left we made a quick lap around the pond to finish up in front of NOMA.

    Pretty sure we finished up with a solid 3+ miles for the day.

    COT. Thanks for letting me lead.

  • Born in the Shadows

    9/16/19 – Mothership

    Another Saturday morning, another Friday Night decision to choose the gloom over old habits.  

    A warm and inviting morning of about 40deg met the pax and everyone loved it. Greetings and disclaimer, mosey to the peristyle for warmups.

    WARMUP

    Mix of arm circles, grass grabbers, squats, round robin merkins (all pax holds plank while each pumps out 10 merkins in succession, complete the circle). 

    THE THANG

    Mosey to the base of Roosevelt Mall. Using the concrete benches – 10 box jumps, run to next, 10 incline merkins, all the way up mall. Plank for 6 at the practice track. 

    Practice Track – Partner up. Catch me if you can, one lap. 
    Keep your partner – double up with another set of pax partners. (we had 10 total pax, evenly split to two lines of 5, do not recommend going over 5) The exercise is Bear Crawl Inch worm. Make two lines in plank position, hands lining up behind feet of pax in front of you.  Pax at rear bear crawls to front of line, holds plank, next pax at rear bear crawls to front, holds plank… keep going. Half the football field. Cause why not. 

    Count to 20 for a breather (quickly). Back to your original partner. 200 squats. Set of 20 while partner holds a tree (Al Gore). 

    Mosey, listen to the mumblechatter, recalibrate, make a democratic decision to take the long way. All will celebrate. Back to the great lawn.  Tclaps to Triple shift who led some mary while six was swept. 

    Great lawn for 11s.  LBCs and Bonnie blairs across the lawn. Finished exactly on time. Mosey to flag, circle up. 

    Thanks to whoever tracked, we ran 3.6 miles with the workout. Tclaps to all. I didn’t exactly intend on it being quite so long… oops. We did some serious work. So for those who completed all the above… Respect. 

    THE NOTE

    A special huge shout out to F3 Kansas City!

    YHC was out in Kansas City for work this week and it’s worth mentioning how re-energizing it is to visit another outfit.  When I reached out, their lead, Blistex, went out of his way to organize with other pax.  Someone went out of their way to give me a ride from the hotel to beatdown, and some one else covered me for the ride back – every morning!  Just awesome that the beatdown means so much and the spirit of F3 would connect people to go so out of their way, for a stranger, to workout on a freezing cold morning, in the gloom. I mean how totally weird, and awesome is that?? I hope we NOLA Pax are representing ourselves and treating our visiting brothers even half as well. 

    Our F3 brothers founded their pax just in April of this year and they are already big enough to be holding steady AO’s 6 days a week.  Their push and their attitude was great to see and a solid reminder of just how needed, beneficial, and empowering F3 nation is. You’re not just showing up for yourself, even though that’s how it starts.  Once your life vest is on and you’re hooked, you’re showing up for the next man. For your neighbor. For some one who needs this just as much as you, but hasn’t started yet. 

    Speaking with one of the KC founders – Tapps (a great example of the F3 spirit) – he talked about how just like when you’re born in the hospital, you don’t get to chose your name, when you’re born in F3 you don’t get to chose your name.  You earn it by showing up and going through the pain of birth (or beatdown) and getting named by your new F3 family. So we are all born in the shadows, in the gloom. That’s the start of the new us, committed to being a little bit better, every day. 

    Thanks for the F3 community. Thanks for letting me lead. Thanks to the gloom. 

  • You don’t have to be perfect, just better than yesterday

    20 runners were greeted with an absolutely perfect pitch black morning at the Stomp today. The temperature hovered around 65 degrees for the entire run, and at no point did we see the sun. Thanks to Daylight Savings Time and those long Spring and Summer days, we’re treated to at least a mid-workout sunrise for most of the year. In fact, the sunrises will be back next month when Daylight Savings Time kicks in. Until then, let’s enjoy these last few chances to make our way through the dark, quiet streets of New Orleans while the city sleeps.

    About 6 months ago, some of us timed ourselves in a 1-mile at the Danger Zone. Since the DZ is no more, YHC decided to bring the time trials to The Stomp. The instructions were simple…. well, I thought they were simple at least.

    • Bring an activity tracker
    • All run one warm-up mile together
    • Once your activity tracker makes 1 mile, run Mile 2 as hard as you can
    • Regardless, turn back at 20 minutes and run back to the flag.
    • Send me your mile 2 time

    Even with a little confusion, this mostly went off without a hitch. The purpose of the time trial is not to see who’s fastest, but see how we’re improving. Sure, it’s fun to run around in a tank top in the early morning grabbing grass and doing a few burpees, but overall, I think we all want to get a little better, faster, stronger. To that end, I’ll post your time from today if you send it to me, and I’ll tag this post with #timetrial . Search that tag next time we do this and see how you’ve improved. Here is what I have. This is not necessarily the order in which they finished:

    1. Shuffles
    2. Tua 6:47
    3. Dirty Dell 6:37
    4. Briefs
    5. Screwtop
    6. Belloq 6:51
    7. Hawg 6:40
    8. Jesus Juice 7:02
    9. Rudy
    10. Kuch 7:06
    11. Breadsticks 6:32
    12. Rev Sox 7:51
    13. Tool 8:49
    14. Woz
    15. Bongo
    16. Chips
    17. Tugboat
    18. Hokie Pokey 10:30
    19. Thumb War 8:13
    20. Gideon

    Few rounds of Mary led by different PAX, and then 5 burpees for each pax member who did not stick with the group early on. The usual formalities and a prayer for peace and stillness in our lives. Thanks for having me. – Kuch

  • All Hail Sir Shuffles! or the 7th Running of the H8

    All Hail Sir Shuffles! or the 7th Running of the H8

    On a windy Thursday by the shores of Lake Pontchartrain, history was made in F3 New Orleans.

    Triple Shift and Kuch kicked off the festivities for the H8 VII! They split the Pax up into two groups due to the great showing of 33 men to take on the challenge. Little did anyone know that someone was about the conquer the H8 as never seen before.

    YHC was the first and only one to bow out early due to struggles with his shoulder. The rest of the pack ran hard, bear crawled hard, and burpeed with everything they had through 40 minutes of pain and exhaustion. These are the men YHC is not ashamed to call his brothers.

    Then what men said could never be done……….. it happened.

    They said no one could run 100m in less than 9.6 seconds and on August 12, 2009 Bolt became the fastest man in the world at 9.58.

    They said no one could run a marathon in under 2 hours and on Saturday, October 12, 2019 Eliud Kipchoge ran a marathon in 1:59:40.

    They said no one could run 9 laps on the H8 and on Thursday, October 17, 2019 Shuffles ran 9 laps of the H8 with 30 seconds before the 40 minute mark.

    Tclaps to Shuffles for 9 and Tclaps to all of our finishers for setting the bar and giving the rest of us something to strive for. Your Fall 2019 H8 finishers: Shuffles, Breadsticks, Mahatma, Sogo, Rudy, Tua, Col Mustard, Quarterpipe, Screwtop, and Tanner.

    The Pax counted off, Name-O-Rama, Welcome to FNG Crackles, Intentions, and Prayer for the Pax

    -Rev Sox

  • Rockless City

    On Saturday, YHC discovered that the Q Sheet for Rock City was mysteriously blank for the upcoming beatdown. Knowing that these opportunities do not occur often. YHC jumped at an opportunity to lead his home AO.

    Since the end of IPC, coupons have been the preferred weight of choice for YHC so before the Pax appeared from the gloom four heavy coupons were positioned at the starting point.

    Disclaimer, Grab the Coupons, turn LEFT, and Mosey toward the parking lot.

    Warm-Up: SSH, Imperial Squat Walkers, Hill Billies, Windmills, Arm Circles

    After the warm-up, we counted off for some circuit work at the vastly underused playground on the south side of the park.

    Thang #1

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Shoulder Press w/ Coupon under the shelter

    Group 4 – Underdogs at the swing set

    Thang #2

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Curls under the shelter

    Group 4 – Underdogs at the swing set

    Thang # 3

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Irkins under the shelter

    Group 3 – Squat Thrusters under the shelter

    Group 4 – Underdogs at the swing set

    Thang #4

    Mosey to the football field and partner up.

    Pax 1 – Run 10 yards do five merkins and return

    Pax 2 – Squats until Pax 1 returns

    Rinse and Repeat adding ten yards.

    Once both pax completed 50 yards squats were replaced by LBCs until both pax completed 100 yards.

    COT, Namarama, and special attention given to those battling cancer, and for all F3 men to be a better husband, fathers, and man.

  • 5 year CONVERGENCE!

    Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.

    Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.

    KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.

    Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly

    5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.

    2nd set with DURACELL – FROM BATON ROUGE

    Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.

    THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:

    1. Bonnie Blaires
    2. Diamond Merks
    3. Reverse Crunches aka Gaspumps
    4. Bobby Hurleys
    5. Merkin Toe Touches (need to incorporate this more in my Qs)
    6. Freddie Mercs

    RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.

    STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.

    You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.

    Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.

    After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!

    After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!

    Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!

    So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!

  • Mother of a Mothership

    Warm-up (24s) – Arm circles, Windmills, Imperial walkers, Grass Grabbers

    Thang 1 – PAX paired up, PAX A – Does Inch Worm to third tree and sprints back while PAX B does any static hold he chooses till partner returns. Pax flips roles, then starts new rounds – Lunges, NEar Crawls, Broad jumps.

    RECOVER

    After that, PAX serpentine runs in and out of the trees on the Great lawn jumping up on the memorial and then to the peristyle.

    Thang 2 – Divide the PAx again into A/B. A’s Run out and back behind peristyle jumping up and downstairs for 5 rounds while B’s do dips. Once 5 rounds done, PAX flips roles.

    If that wasn’t fun enough all PAX circle up under the roof of peristyle and perform static hold squats for 30 s and 10 more while reaching ahead. Do that 3x with 30 sec recovery.
    We then side shuffle clockwise and on my command slap the ground and reverse direction. Do that till we can’t stand it anymore. Recover.
    Q’s challenge – HandStand Holds if you can if you can’t, then anything sort of upside-down like a Pike Plank, or push your feet up the columns and hold.

    Final bonus – MINI Q session – each member is called to the center and does their favorite exercise for 30 seconds or 30 reps. We didn’t finish everyone before the bell rang.

    Mosey back to flag for announcements, intentions and BOM. Sad news about Bellhop and FNG’s situation. Encouraged each other had hearty prayer and we’re done.

  • A light pre-IPC workout.

    Another beautiful and hot Tuesday morning. We had Mathlete from the north shore and Mr. Belding from F3 Tampa Bay visit us so I decided to make it special.

    Started with 10 burpees OYO

    Mosey to the touchdown Jesus for circle and 20 each of the following

    SSH – Smurf Jacks – Seal Jacks – Mountain Climbers – Peter Parkers

    Mosey to the Loyola garage for some Indian run up it.

    Over to the pull-up bars by the RTOC for Dora 123

    • 100 Pull-ups
    • 200 Jump Squats
    • 300 Merkins

    Jogged back to St. Charles and circle up on the grass for some voluntary Mary.

    Back to Audubon park for NOR and COT.

  • H8 Prep

    A typical summer (in October?) morning with an atypical lack of a breeze coming off the lake led to a lovely humid morning in the gloom. 13 PAX joined me for a little prep workout for the upcoming H8 in 2 weeks. Disclaimer was given and off we went around the fountain.

    Warm up:

    Mosey around the fountain including high knees, butt kicks, karaoke facing the fountain, and karaoke facing the levee. Circle up

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 10 IC
    • Arm circles fwd and rev x 10 each IC
    • Peter Parker x 15 IC
    • Parker Peter x 15 IC
    • Self love x 10 IC

    Tha Thang #1:

    Mosey over to the House of Pain. Here we would partner up. PAX #1 would bear crawl up the levee, run down the opposite side, bear crawl back up the levee, and run down back to the start. PAX #2 stays behind to perform 5 pull-up, 10 hand-release merkins, and 15 squats. Plank and wait for your partner to finish their respective round. Flapjack. Perform 4 rounds.

    My apologies to anyone that was eaten alive by ants. I heard people saying there were ants while we were exercising. It wasn’t until after the beatdown that I learned that Tugboat (possibly others) who were bitten at least a dozen times. I fully understand why Screw Top doesn’t like the grass.

    Tha Thang #2:

    Mosey over to the large open area by the lake where we would circle up for some randomness.

    • 8 count Absolution x 10 IC
    • Merkin into a side plank x 8 IC (Q couldn’t make it to 10 reps)
    • Al Gore x 30 seconds x 3 trials
    • R single leg wife pleaser x 15 (1 is 1)
    • L single leg wife pleaser x 15 (1 is 1)

    Now it was time for some Mary. T-claps to all those who led the individual exercises

    • Penguins
    • Flutter kicks
    • Dying Cockroaches
    • LBCs
    • Freddy Mercury’s
    • American Hammers
    • Box cutters

    Mosey back to the flag where we wrapped it all up with 10 burpees OYO. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man. Once again it was a pleasure to lead. And once again I sincerely apologize to anyone who was bitten by ants.

  • Vincent Price in a trash can?

    Still high from the UGA victory over Notre Dame – I took the MONDAY am SKINNY Q at Audubon Park. Organ Grinder was signed up by Douille but was blocked by a previous engagement. So I took the Q.

    A cool 75 degrees and the first day of Fall to start this Skinny.

    Ran to the soccer field. El Wire spotted some great GLOOM. Like really great gloom. There were thriller references, and some concern that Vincent Price was chilling in the trash. Had to teach the PAX who is Vincent Price.

    Warm up SSX x20, Imperial Walker Squats x 20, Mtn Climbers x 20, and Dying Bugs x 20 – looking at the sky – pointed out some stars for the PAX.

    Flamingo Shit Smell on the way in. Lots of smells today.

    We mosey’d to the river view at the FLY. Here we did 50 Monkey Humpers OYO, then we lunge walked to the road. Another great GLOOM session. HORSESHIT SMELL.

    Mosey’d to the HILL. At the Hill – we did 20 Plank Jacks, then 18 Shoulder Taps, 16 plank jacks, 14 shoulder taps, 12 plank jacks .etc crossing the hill back and forth. The HILL had a nice gloom too. RHINO SHIT SMELL

    In the middle of the soccer field we circled up for single legs hip thrusts, and low country crab x 20 GIRAFFE SHIT SMELL

    Then we indian ran to the other side of the FLY. Only 3 dudes got through the indian run – not sure what the hell happened there. DOGSHIT SMELL

    We ran fast to the Labrynth. There we did 20 dips IC, 15 bulgarian split lunges left, 20 inclined merks, and 20 bulgarian splits right.

    Then on our 6 for 20 russian twists, 15 roaches, 15 LBTs and 15 Vups. (Led by Peach, Angie, Qpipe and ElWire

    HORSESHIT SMELL

    Then we ran back to the flag and closed out with a COT.