F3 New Orleans

Tag: Rudy

  • Hold the Rock – from Bogey

    -Welcome to F3
    -Be careful, but push yourself as hard as you possibly can w/o causing permanent damage(or just a little)
    -Warm Up
    -Grab a rock – alternating rifle carry & holding rock out in front
    -Pavillion – Right/Left leg step ups/Shoulder press/curls/bench press
    -Hill – Quadrophrlia w/ rock straight out going up and straight up going down/rinse and repeat 5X
    -Gym – Alternating Calf raises & squats 3rounds
    -Hamma Trsin – all I’m sayin
    -Finish up with a little Marie
    -Backbto the Flag
    -Nameorama
    -Intentions/Ball O Man/Thank God for Mothers

  • One foot forward – from Shorty

    "There are two primary choices in life: to accept conditions as they exist, or accept the responsibiity for changing them." – Dr. Denis Waitley

    YHC has been choosing the former when it comes to the gloom. Mainly due to not prioritizing sleep early enough at night and living within a 24hr day cycle…anyone know where I can get a longer day? It's difficult for everyone to manage life within the time we are given. Since we cannot change the time variable, all that's left are the choices we make within the day. These choices are rooted within intentionality, and the choices you make create your reality for you and those around you. Therefore, whatever you do, be intentional with your time each day. 

    To work on intentionality, I think it's important to have a tool in your workshop like F3. Something that is always there for you to choose. A F3 workout provides a platform for us men to make this choice every day…and I'm grateful for that.

    The Beatdown:

    Two parts today:

    1. Run out the Bayou Route for 15 min OYO; retrace your steps back and meet at the track
    2. VO2 Max Work:
      • 2min – Run at a difficult pace; note your destination marker
      • 2min – Recovery back to start
      • OYO – Run at moderate pace to your destination marker
      • 2min – Recovery back to start
      • 2min – Run at a difficult pace to beat your original destination marker
      • OYO – Mosey back to the flag

    COT:

    Ended with name-o-rama; announcements, prayer….due to 6yrs of buffering, YHC forgot the count-off (Tclaps to Amnesty for keeping me honest).

    Mumblechatter:

    Run Cajun Run: https://www.runcajunrun.com/

    • Just sign up…we can figure out teams later.

    Here's to being more intentional and choosing the later! 

    -Shorty 

  • Just a Simple Beat Down – from Fracsac

    YHC thought the arctic vortex was behind us, but the breezy conditions kept the gloom chilly.
    Brief disclaimer given then mosey to rock pile for warmup which consisted of mostly normal stuff. 5 burpees thrown in due to lack of clapping during grass grabbers.
    Grab a rock and head to field where cones are set up. Pax given a choice. Choose B or D. With D being the winner, we started a Dora 1…2…3.
    100 burpees 200 LBCs and 300 squats. Partner walks rock out predetermined distance, completed 5 x SSH and returns. Flapjack until complete.

    Ring of fire. OH press x 2 rounds, followed by ‘mericans x 2 rounds.

    Do some stuff at each cone. MoT between cones varied from lunge to bear crawl to Peter Parker’s.
    Stuff included Catalina wine mixers, squats, flutter kicks, big boi situps and Honest Abes.

    Return the rocks and head back to the flag.

    CoT

    NMM
    RunCajunRun is happening in February. Sign up!

    YHC reminded the pax of the 5 core principles and the mission. Keep up the great work!

    YHC was asked what the B stood for? You’ll find out next time YHC Qs.

    SYITG

  • 2024 ReNew Q vs Q – from Mahatma

    The back story….a long long time ago of 2020 in a land far far away of Khenna there was a forgotten AO called “The View”! To bring excitement during the time of dome and gloom Mambi came up with the idea of pitting one Q vs another in a face off of who could bring the “best” beatdown with 2 Qs going head to head then have the Pax vote a champion. Unfortunately as life goes AOs thinned and “The View” became extinct! (It’s no longer on the AO list) Fast forward to the end of 2023, Disclaimer was moving into the neighborhood where the lore of this AO and the Q vs Q was stuck in his mind hearing about the tails of his brother pax bringing a competitive beatdown just a few minutes from his backyard. So the call to the last champ and challenger was made and the ReNew Q vs Q was scheduled.

    The date January 19th 5:30AM it was a wet cool 50deg with 18 pax meeting up at the flags planted in Erlanger park. YHC gave the back story and guidelines of the Q Vs Q beatdown. After a quick disclaimer (not actually) a quick warmup:
    SSH
    Grassgrabers
    HillBillies
    Mnt Man Poopers
    Merkins

    Each Q gets 2 alternating 8 minute rounds with 2 minute transition.
    Rnd 1
    Champ King Kong
    Base of the levee for 4 rounds of various in cadence exercise then mosey to top of levee for in cadence ssh.

    Rnd 2
    Tripleshift
    Partner Up for crazy 8
    One pax did exercise while partner carried block overhead out and back then flip flop

    Rnd 3
    King Kong
    HITT – pax perform exercise for 1 minute followed by active recovery for 1 minute

    Rnd 4
    Tripleshift
    Some sort of bearburpeebroadjump combo goal was to reach 40. You had to be there to understand

    Time Up
    COT
    After brief announcements the 2 Qs were brought into the circle – with a convincing unanimous vote…..oh wait Rudy decided to decent and change his vote to KK. Tripleshift was crowned the new champ. After our prayer of thanksgiving the 2 competing Qs met in the circle for the belt exchange and call out by Tripleshift of his desired challenger…..from the LVCC gang the notorious HighRise was challenged!

    A new twist to Q vs Q decided at coffeeteria – the champ gets to designate the AO of the beatdown brawl, which could be ANY so be on the lookout. If HighRise accepts the challenge Tripleshift has hinted it may be at MistyMountain.

    SYITG

  • El Diablo Freezes Over – from Fracsac

    Conditions: Cool and 25 degrees. Feels like temperature was reported to be 17 degrees.

    4 Pax rallied around the flag at 0530 where a disclaimer was given with a mosey to the steps of the Wally gym.

    Warmup, mostly regular stuff. 5 burpees OYO.

    Frisbee toss 1

    Pax throws frisbee in the parking lot. Once frisbee leaves hand complete 5 burpees and then lunge walk to frisbee. 5 rounds.

    Back to Wally Gym.

    Dirty Mac Deuce

    Round 1 merkins, lunges, LBCs
    Round 2 Floyd Mayweathers, squats, flutter kicks
    Round 3 Abe Lincolns, Low Slow squats, tin snips
    Round 4 Catalina wine mixers, side lunges, 8 ct BB

    A lap around gym after each set

    The Suck

    7 x SSH, 7 x ‘merican, 7 x jump squat
    Rinse and repeat x 3 minutes

    Frisbee toss 2

    Same as toss 1 except pax choice for exercise and MoT. The pax did not disappoint.

    CoT

    Thanks for posting with me today.

    SYITG

  • Cora 1-2-3 – from Rudy

    8 PAX in the gloom this am. One severe bloody nose from Macgyver, and one DR visitor from Memphis (after 10 years in Shanghai) – good to see you again, Thibodaux! While our esteemed walker (Tenderloin) and KOT (Scantron and Macgyver) wne to do their thing, the rest when to go find a rock.

    Short warmup by the rocks, then head to the field. 4 PAX wated patiently wondering what happened to Mr. Rodgers. Several minutes later, he appeared from the dark, having apparently taken a wrong turn between the rock pile and the football field. First time for everything, I guess.

    Thing 1: A timed test. Each rep was 5 Thursters, run to the cones, 2 burpees, run back. The timed test – how many reps in 5 minutes. Everyone got 7-8 in.

    Thing 2: Cora – Dora’s friend, but only on Core exercises. 100 Sit Ups (with a rock), 200 Peter Parkers, 300 Flutter Kicks (with a rock). The timer – lunge walk to the cones (25 yards away) then run back. Quite a time killer (more than YHC expected), and the quads and hammies were starting to burn. Pool Boy set the Sit Up pace – nice work!

    Only had a minute or 2 to spare – so a quick Bear Crawl to the cones, and Crab Walk back.

    Then the timed test repeat: Same thing we did for the first test – but get further than the first time, or pay a 10 burpee penalty. All 5 PAX made it a wee bit further. Handy-G made it from 7.9 to 8.1 reps (in his precise math).

    Return the rocks, and back to the flag for COT. Apologies, PAX, for the confusion about what “in cadence” and “go further” meant. Those phrases seemed obvious to YHC, but apparently are less than obvious to the PAX.

  • Folsom Prison Blues – from Rudy

    21 PAX gathered in the gloom – 1 DR visitor from Katy TX (Happy Meals) and 2 more of the Chips brood – welcome Chip and Dale, his 9 year old identical twins! (also joining were the other 2 Chips boys – Frito Lay and Knucklehead. What a name — “Knucklehead”!!!)

    6:30 strikes and after a disclaimer we were off to the rocks. Limber up with some stretches and low impact activities (Imperial Walkers, Hillbillies), then some SSH. We had to restart that after explaining to Maytag how a “cadence” works. Oh, thanks for joining late Mahatma and DAX.

    Non-stop chatter from Heisenberg and Vagabond earned a quick 5 burpee penalty. Then go grab a rock.

    YHC grabbed a rock that proved to be way too big. But we’ll get to that.

    Deck-o-Death: start plowing through the deck with Overhead Press, Curl, Row and Squat. One variant – doing 2, 3 or 4 of any suit barely seems worth the trouble. So when those cards were flipped, we’d do 10 burpees, 20 Peter Parkers or 30 LBS instead. FracSac accused YHC of planting the deck with multiple King of Spades. WRONG. Half way through, Hawgcycle noticed that YHC was struggling – so he snuck in to replace my rock with a mere pebble that he’d been using. Shamed, but thankful…

    7:00am – time to call the deck off (half way through give or take) and mosey to the Mini to gather up some bricks. Didn’t quite have enough for everyone – figure it out.

    Partner up on the Great Lawn for a Dora-Ish thing. 3 rounds. PAX 1 (timer) runs back and forth with the rock while PAX 2 exercises. Flip. Rinse and Repeat. First round: PAX 2 does Brick-pees. Second round: PAX 2 does FLoyd Mayweathers (with brick). Third round: PAX 2 does Sit Ups. Rounds change on a timer, not on a count – so everyone just keeps going.

    7:20 – time for the last item. 56 Years ago today, Johnny Cash recorded Folsom Prison Blues live at the Folsom Prison. So to honor the man in black, we’ll do Ring of Fire while listening to Cocaine Blues, Dirty Old Egg-Suckin’ Dog and other hits. First round with Merkins, Second round with Squats, Third round with Leg lifts.

    And that got us to 7:30. Back to the flag for a COT. Naming of Chip and Dale might have been the FASTEST FNG naming I’ve ever been associated with. “I like Disney Land” said one of ’em. And that was that.

    Intentions for sick and suffering F3 PAX and friends – Bongo’s wife, Mayhem’s friends the Schaff family in particular (but not alone).

    YHC took us home with a reflection about Romans 7. Then off to coffee!

  • Lions, Gazelles, Sledding, and Striding – from Bolt

    12 pax posted in the gloom looking for and providing accountability; some ran, some KnOTted, some rucked. YHC wanted to test if there was an impact on speed if one is chased vs being chased so Lions and Gazelles was born.

    The disclaimer was given and off we went while the ruckers were informed they’d have a one minute head start to account for the estimated difference in pace between the lion (YHC) and gazelles (them) so I did burpees (it IS MABA month after all). Would it take more or less than a mile to catch them?

    I could feel parts of my legs I didn’t know existed right away so clearly being the lion impacted my pace but what about the gazelles? I expected to find out in about 15 minutes. Unbeknownst to me, the gazelles did an un-gazelle thing and hid in the bush until the lion passed (instead of “running” as they’re built to do).

    YHC hit the first lengthy straight away and presumed the figures in the distance were the gazelles (“ignore the new leg sensations or starve, lion” was my mantra) and then I lost sight of them. As the turn near Metaire Rd came I realized, so I thought, they’d altered from the agreed upon course; none the matter, mile one was coming and Siri shared the pace was 14’05”–keep pushing. The next turn came and the straight away betrayed the gazelles’ course altering—vindication…and time to eat!

    It was close to mile two before I’d catch them and just before the feast, the gazelle known as Charmin confessed their TWO dastardly deeds. Another ruck will be required to know how YHC’s pace is impacted as a gazelle.

    Thanks for the new pace, gazelles. COT.

  • Rocks & Reps – Dedicated to a Great Family – from Mayhem

    Disclaimer
    Mosey
    Warmerama – AV, GG, HB, PPP, MC, CC*, SSH, 9 burpees OYO
    *CC = Crab Cakes (Start from crab walk position, raise right hand and left leg, touch hand to knee. Return to starting position and repeat with opposite hand/leg. In cadence.)

    Mosey to rock pile, select rock of choice

    Mosey to the “flag football field”

    Shuttle runs with 5 stations (run to station, exercise, run start, etc.)

    Rd 1
    1st tree – 9 man makers
    2nd tree – 12 lunges w/rock 2is1
    3rd tree – 16 squats w/rock
    4th tree – 42 curls
    Dugout – 44 rows

    Intermission: Catch Me if you can to the end of the field and back
    Partner up, 1 PAX bear crawls while the other PAX does 5 burpees, chases and tags him to switch

    Rd 2
    1st tree – 9 tricep extensions w/rock
    2nd tree – 12 overhead press w/rock
    3rd tree – 16 burpees
    4th tree – 42 bonnie blairs
    Dugout – 44 merkins

    Mosey to the pavilion

    16 right leg step ups
    44 dips (Rudy picked the number)
    16 left leg step ups

    Circle of Mary
    16 Flutter Kicks
    42 LBCs (including a shout out to April)
    9 X-Factors
    16 Crunchy Frog
    16 wife pleasers

    Return the rocks
    Horses to the barn

    COT
    Announcements
    Intentions – Schaff Family, Scantron’s nephew, Wedding Planner’s daughter
    Prayer

    This beatdown was a dedication to the Schaff Family who was in a severe car accident on New Years Day. Mother of three, loving wife and my dear friend, April, did not survive. The number or reps represent the ages of the parents and three children: 9, 12, 16, 42, 44. Remember how important friends and family are in life, and to cherish each moment because you do not know when things can quickly change.

    https://www.gofundme.com/f/support-the-schaff-family-rebuilding-lives

  • Misty Mountain – 1-6-2024 – from Almonaster

    A stroll up “Beary” Mountain!

    PAX:

    – Gabby
    – Hawgcycle
    – Douille
    – Couch
    – Jingle Vader
    – Subprime
    – Brown Bag
    – O’Douls
    – Tiny Tot
    – 8-Ball
    – El Guapo
    – Rudy
    – Dax
    – Tubesteak
    – Tomahawk
    – King Kong
    – Willie
    – Almonaster

    Mosey to Palm Circle.

    Warmup:
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Base of the “Beary” Mountain.

    Bear crawl up the ramp to the 2nd level.

    We proceeded with 10’s and 20’s exercises on each end of the Mountain. We traveled all of the way to the top deck and then descended down with two sets on the below levels.
    QUICK FACTS ABOUT BEARS
    There are around 180,000 to 200,000 brown bears worldwide. Most of them live in Alaska, Canada and Russia where the brown bear can still roam vast areas almost unpopulated by human beings and covered in forests.
    – Burpees – 10 OYO
    The brown bear can reach a weight of between 150 and 370 kilogrammes depending on age, sex and season.
    – LBC’s – 20 IC
    Despite their weight, the animals can cover short distances at speeds of up to 50 km/h.
    – Burpees – 10 OYO
    Brown bears are generally loners who will only seek a mate for short periods.
    – Squats – 20 IC
    At birth, bear cubs are blind and naked.
    – Burpees – 10 OYO
    In the wild, these omnivores spend up to 16 hours a day looking for food, which is reflected in the saying ‘hungry as a bear’.
    – Freddie Mercury’s – 20 IC
    Bears have a particularly good nose: their sense of smell enables them to sniff food at a distance of several kilometres.
    – Burpees – 10 OYO
    Brown bears in the wild are mainly active at dusk and at night.
    – Lunges – 20 IC
    In the wild, brown bears can reach a maximum age of between 20 and 30 years. In captivity, they can get even older.
    – Burpees – 10 OYO
    The brown bear is the largest predator still living on the continent of Europe.
    – Penguins – 20 IC
    Descend two levels
    – Burpees – 10 OYO
    – Bobby Hurley’s – 20 IC
    Descend one level
    – Burpees – 10 OYO
    – Vladimir Douille’s – 20 IC
    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!