F3 New Orleans

Tag: Smooth

  • Neuron Expanding Recreational Fun – from Paradox

    YHC has always been fascinated by what the human body can do under extreme pressure. YHC recently listened to a podcast interview of Cole Hocker, and he described basically blacking out on the last leg of his crazy gold medal 1500m finish. WILD right? But it got me to thanking. What could our “slightly less than gold medal track athlete” pax perform when given the right pressure.

    Early this year, AB introduced a paradigm shifting beatdown based on the fact that everyone knows an unhealthy amount of information about at least 1 or 2 topics. Sometimes, ashamedly so. It hooked several pax into the Learned Llama multiverse you see today plus introduced a new wrinkle to an already strong group of exercise/trivia pioneers. YHC has been tinkering with alternate versions of it since and below is the result.

    So here’s how the game works.
    YHC names an exercise for each round then Pax will Hold Al Gore around an ominous coupon pile.

    YHC will then name a list of words one by one with a few seconds in between for thanking.

    Your goal is to name the common factor of the list as fast as possible.
    You will get one shot per pax , if you are incorrect you will start SSH (later ti be converted to burps) until the round is over.
    If correct then we will stop on that round and do the corresponding reps (after 1 -10 reps , 2-20 etc)

    Example

    Brown (10) ….Black(20) …paddington (30) Polar (40) … Grizzly (50) … all bears and you have an increasing chance at getting the correct association but as options increase so do the reps.

    Duke!
    Glove up, summers over and we got some iron to sharpen!

    Standard warmup with that big Pax energy when several cars roll up at once that makes YHC all warm and fuzzy inside.

    We started where the Bible begins and most friendships end…with the members of Genesis.

    1.) Tony Banks
    2.) Mike Rutherford
    3.) Phil Collins
    4.) Peter Gabriel

    Early guesses at drummers but we went 30 Reps and there were grumbles that sounded an a lot like Sussidio.

    National Parks (Star Jumps)
    1. Teddy Roosevelt
    2. Glacier
    3. Arches
    4. Grand Canyon
    5. Yosemite

    AB flashing his generational trivia talent and we took 20 reps.

    Army Bases w “Fort” at the beginning (HR Merkins)

    1.) Campbell
    2.) Carson
    3.) Detrick
    4.) Bragg
    5.) Hood

    Had this loaded for Pop and he didn’t dissapoint with the early answer for 20 reps.

    Speed Skaters (Bonnie Blair’s )
    1.) johan olav Koss
    2.) Eric Heiden
    3.) JR Celski
    4.) Apollo Ohno
    5.) Bonnie Blair

    This one went deep for 40

    Pokémon (Coupon Curls )

    1.) Spearow
    2.) Pidgey
    3.) Weedle
    4.) Charizard
    5.) Pikachu

    Lil Cuz with the performance of the day. He blamed his 2.0 toy pile but we all know he’s got dat Arcanine in him.

    Satellites (Goblet Squats )
    1.) Terra
    2.) Aqua
    3.) LandSat8
    4.) Explorer 1
    5.) Sputnik

    40 Reps
    Not a peep from our resident beekeeper.
    The man just likes others to improve I guess.

    GI Joe (Ranger Merkins)
    1.) Roadblock
    2.) Shipwreck
    3.) Zartan
    4.) Duke
    5.) Snake Eyes

    30 reps
    Knowing is half the battle.
    Ranger Merkins are the rest.

    Members of *NSYNC (Apollo Ohnos)
    1.) Chris
    2.) Joey
    3.) JC
    4.) Lance
    5.) Justin

    TANA!!!!
    From the rafters the Peoples Rep saved the pax from atleast 20 extra Ohnos until we got to JT.

    Vice Presidents (box jumps)
    1.) James S Sherman
    2.) Levi P Morton
    3.) elbridge Gerry
    4.) John C Calhoun
    5.) dick Cheney

    40 box jumps were contended by pope who reported a whispered correct answer so we split the difference and did 25. Complex numbers are my thing.

    Triple Crown Winners (Carolina Dry Dox)

    1.) Omaha
    2.) Gallant Fox
    3.) Seattle Slew
    4.) American Pharoah
    5.) Secretariat

    30 Reps as Maneater started to heat up.

    CMM (Thrusters)
    1.) Birdman
    2.) Turk
    3.) BG
    4.) Manny Fresh
    5.) Lil Wayne

    Maneater again
    He’s On Fire!

    Heisman trophy winners ( Merkins )
    1.) Jay Berwanger
    2.) Billy Sims
    3.) Steve Spurrier
    4.) Desmond Howard
    5.) Tim Tebow

    A few chuckles at Wanger but then HS got down to business and ID’d spurrier as a champion.
    30 reps.

    Bankrupt Companies
    (Decline Merkins)

    1.) pacific gas and electric company
    2.) Washington mutual
    3.) Silicon Valley Bank
    4.) Lehman brothers
    5.) Enron

    30 reps as mutiple pax supplied this one.

    DDay Beaches – WW3 sit-ups

    1.) Sword
    2.) Gold
    3.) Juno
    4.) Utah
    5.) Omaha

    Pope/Pop are a force of military history to be reckoned with.

    Van Gohg paintings (Thrusters)
    1.) The potato eaters
    2.) almond blossoms
    3.) cafe terrace at night
    4.) self portrait w bandaged ear
    5.) starry night

    40 Reps to finish us out but these larks were saved by the bell.

    COT and Prayer intentions
    HS prayed us out

    Amazing seeing the collective pax mind under pressure. The hidden talents of this group never cease to amaze YHC.

    Thanks for the privilege to lead.

    -A Dox of Chocolates

    Imagine you are one of 86 billion brain cells. All with important tasks for sending and receiving messages at 100 meters/second. The capability to solve complex formulas, write ballads , or serve your fellow man awaits at a moments notice. Butttt instead you only get one assignment. Just once in 40 years you will be asked to associate the memory of two random NSYNC band members and It will save many men from coupon thruster destruction.

    “Bye, bye, bye” you whisper when the job is complete, then you return to brain cell retirement singing Kokomo at random intervals.

    No Neuron left behind.
    But leave no Neuron where you found him.

    SYITG
    Dox

  • Life to the MAX – from Paradox

    Facts only:

    It would be super duper to have an FNG visit from Poland.

    And if that FNG posted every day on his vacation, pretty Rad as well.

    Could we name him after a nerd scientist with big BIG ideas .
    For certain.

    But What if I told you (switch to Morpheus voice )
    What If I told you, that an FNG from Poland closely connected to one of our own posted all week long through ridiculous IPC preps with a huge smile on his face ?

    And I hope now that you are nice and lathered up and your Garmin is recording …because what if one of those same days was actually a feast day for one of the greatest Polish Saints in history ?!

    These were the facts in Aug 15 2024 and 10 pax were present at the Den to share the labor.

    Grab that red pill and come on in!

    Duke! Get the Coups
    It’s IPC prepppp

    FACTS:
    St Max Kolbe was a Catholic polish priest who lived from 1894 to 1941.
    Known as the Saint of Aushwitz
    He died on August 14 1941 volunteering to exchange his life for another prisoner.

    Those are the facts for this beatdown men.
    I’ll spare the usual dox fluff (just this once) and encourage you to dig more on this Saints incredible life of sacrifice.

    Each round :
    Reps : 10, 9, 8 …etc to 1
    MOT in between varies

    We kept it simple
    Each round for a rule of life for St Kolbe.

    1. Devotion to our lady at an early age

    Purity – no cheat merkins
    MOT bearcrawl

    2.) Take care of your body in order for our body’s to better be able to glorify and serve God and others.

    **As a Friar- he founded one of the largest Franciscan orders of his age
    Devoted to exercise he was diligent about starting the day with mutiple rounds of jumping jacks. Seems like a man who loved SSHs and being in time. YHC wishes he had more neighbors like this …

    SSH and Karaoke

    3.) Worked hard to spread the gospel by all means necessary
    Radio, magazine , theater etc

    Coupon Squats and coupon Lunges

    All of a sudden you could hear every cricket at the Den

    4.) We need strong men trained in the faith.
    Militia Immaculate
    Rifle Carry and Overhead Press

    5.) We have a mission to Carry Faith Abroad-
    Setup community in Nagasaki
    Burpees and Broad Jumps

    6.) Growth toward Ultimate Sacrifice

    53 merkins for 53 years that Franciszek Gawoniczek lived after St Kolbe gave up his life for him.

    COT and tremendous gratitude to Copernicus for showing up all week. Thank you for sharing your story and the suffering with us. We hope you made it through customs with all that F3 swag.

    St Kolbe , pray for us !

    SYITG
    Dox

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Return of the Yippee Bag – from Rudy

    Late August – it means the dog days of summer, the never ending sun, heat and humidity. But fortunately, it also means the annual Yippee Bag workout! 3 FNGs (including YHC’s nephew) joined 18 regulars for the annual celebration of … Me.

    First: Disclaimer. I did better than I did on Thursday, when I forgot it entirely. But this time, even with the FNGs, I barely got any coherent sentence out. “Be safe. mutter mutter mumble.” But eventually, with the help of other PAX – we got the message across to everyone.

    Circle up on the Great Lawn (after dropping some coupons on the sidelines) for a warm up. Stretching, SSH, IW. Then explain the rules of the Yippee Bag: at any point in the workout, any PAX can reach in and pull something out. Might be a game, a contest, exercises, whatever. Whatever the card says, follow the instructions.

    The Thang: ….

    Catfish is first to the Yippee Bag, pulling out a rousing game of Duck Duck Goose to get us started. Clearly, YHC is the slowest. Triple Shift thought he was fast, but could not catch Mr. Rogers (even though Mr. Rogers was slowed by a 30 lb weight vest).

    Lets try this again: The Thang: Partner up for a Dora
    100 Burpees, 200 Merkins, 300 Squats (or Big Boy Sit Ups, YHC was at times quite confused).

    Lots of Yippee – War Eagle’s 2.0 Gideon seemed to enjoy it the most. Especially the Rifle Carry (he carrying a brick, Catfish with a Cinder Block). Burpees. Squat Jumps, Sit Ups. Slowly the yard is getting covered in used White Notecards.

    A quick game of Freeze Tag. YHC Nephew lasted longest, while avoiding planked and frozen PAX.

    This DORA is taking too long. Several of the Beasts finished and were waiting (Mahatma, Heisenberg, Mr. Rogers among others). But after 30 mins – time to call it and move on.

    The Thang 3: Ladder BLIMPS. More burpees. And More Yippees. War Eagle back to the bag, pulling a Bear Crawl race followed immediately by a Crab Walk race. Meanwhile, the PAX are burpeeing, lunging, merkining. Sometimes because of BLIMPS, sometimes because of Yippees.

    And there was much grumbling about sore arms. “When is it Leg Time?” seemed to be a common refrain. So fine.

    The Thang 3: Groups of 3 – 1 PAX on the sideline Jump Squatting. 1 PAX halfway across holding Al Gore. 1 PAX bear crawling (with bricks) between them. Confusion, Alternating, at this point – YHC was all but immune to the gripes of the PAX. Just keep plowing along. 8 Count Body Builder cards are pulled.

    Finally, giving in to peer pressure from YHC, his nephew goes to the Yippee Bag and pulls out the Crunch Frog card. Everyone on their 6, Crunchy Frog in cadence x21. Then we are out of time.

    Back to the flag for the 5 Principles for the FNGs. Naming:
    * Sparky – just moved to St. Rose, an electrician. Took about 5 seconds
    * Burrow (later renamed to Breezy) – War Eagle’s son. Took about 20 seconds.
    * Sunshine – YHC’s nephew, sophomore at Jesuit. Took about 10 minutes.

    Thanks for letting me lead!

  • Seafood Gumbo (i.e. No Andouille) 2024-08-03 – from Catfish

    Conditions – Hot & Humid, just like an August morning in Southeast Louisiana should be
    The Thang:
    To our great sorrow, our brother Douille was unable to make the workout this morning, so Mayhem started us off with a mosey to the peristyle for a warmup:
    Abe Vigodas x 10in cadence
    Grass Grabbers x 10 in cadence
    Tie Fighters (right leg forward, forward arm circles) x 10 in cadence
    Tie Fighters (left leg forward, backward arm circles) x 10 in cadence
    Peter Parker Peters x 10 in cadence
    Crab Cakes x 10 in cadence
    Q got passed off to Mr. Rogers, who brought the PAX over to the south side of the Great Lawn for a 5-exerice Dora. PAX paired up for cumulative 50 bupees, 100, merkins, 150 squats, 200 side-straddle hops, and 250 flutter kicks (1 is 1). Other (non-exercising) PAX ran across the Lawn and back (the long way).
    After this, Q got handed off to Hokey, who took the PAX to the East side of the Lawn for 11s, with 10 8-counts on the east side (10 to start) and 1 X-factor on the west side. PAX ran backwards across the field going east to west (because 8-counts were counting down) and forwards going west to east (because X-factors were counting up).
    Once this was completed, Q was handed to Catfish to bring things to a close. PAX got their heart rate up with 5 burpees OYO, then Side Straddle Hops (20 in cadence), then Imperial Squat Walkers (10 in cadence), then Bonnie Blairs (10 in cadence). PAX got down to faces for Jack Webbs. Catfish can’t count so good, so the count on these was 1,2,3,4,5,6,8,12, and 15 merkins, with a corresponding 2x set of air presses. PAX got back up for 5 burpees, then back to the flag for COT.

  • The Return of Cheese Steak – from Squints

    SSH x 20
    Slow Abe Vigodas x 10
    High Knees Across the Lot
    Imperial Walkers x 10
    Hillbillies x 10
    Side Steps Across the Lot
    Arm Circle Forwards x 10
    Arm Circle Backwards x 10
    Seal Claps x 10
    Butt Kicks Across the Lot
    Peter Parkers x 10
    Shoulder Taps x 10
    Monkey Humpers x 10
    Bear Crawl Across the Lot
    Mosey Around the Statue

    Tabata Thang #1
    1. World War 3 Sit Up
    2. Skull Crushers
    3. Handstand Around the World
    4. Curls

    Tabata Thang #2
    1. Burpee with Coupon
    2. Wife Pleaser with Coupon
    3. Single Arm Kettle Bell Swing
    4. Reverse Snow Angel

    Tabata Thang #3
    1. Dips
    2. Cinder Block Step Ups
    3. Incline Merkin Rotating Hands on Coupon
    4. Gas Pumpers

    Round of Mary
    1. V Sit Up
    2. Penguins
    3. (Insert Saban Exercise)
    4. Wife Pleaser
    5. American Hammers

    COT: Count-A-Rama, Name-A-Rama, Announcements, Intentions, Sweaty Ball of Man

    Have a Great Week, HIMs!

  • Blazing 80 Degrees of Swolefest – from Squints

    The temperature on the dashboard said 80 degrees as I pulled up to Swolefest today. I’m going to take the car in later today to have that checked out.

    Warmarama started with a mosey over to the Foundry.
    SSH x 15
    Grass Grabbers x 10
    Windmills x 10
    Mountain Climbers x 10
    Shoulder Taps x 10
    Arm Circles F & B x 10
    Overhead Claps x 10
    Pull Ups x 5
    Dips x 20
    LBCs x 30

    Mosey Back to Children’s Museum

    The Thang was timed by a PAX member thrusting a 50lb slam ball across the Children’s Museum walkway, while everyone else:

    Bench
    Skull Crusher
    Curls
    Squats with Cinder Block
    Cinder Block Burpees
    American Hammer w/Cindy
    Rows
    Cinder Block Swing
    Heavy Freddie
    Heavy Step Ups

    Finished up at 6:15.

    COT: Count-A-Rama, Name-A-Rama, announcements and prayers.

  • Last of the June Days – from Fracsac

    10 at the Renaissance to start the week off right. After a brief disclaimer and some tunes blaring, pax faced the bacon for a warmup with the regular stuff.

    Mosey to check out the wildflowers and get some 8 count body builders in.

    Mosey to the closet art to ensure we keep our “cultcha” front and center, and got some 8 count body builders in.

    Stations with partners

    15 burpees (timer)
    Freddie Mercury’s
    Big Boi sit-ups
    ‘Mericans
    V-ups

    Split up for lunge walk/bear crawl around NOMA, at least one pax always bear crawling. All others lunge. Since it pays to be a winner, all enjoyed 8 count body builders to finish.

    11s

    Burpees at the top of the steps
    Step ups (2 is 1) at the fountain

    Finish off with Sunday Mornings

    COT

    NMM

    It was hot. It was humid. We still managed to knock out 100 burpees.
    SYITG

  • Dad Jokes Rule – from Fracsac

    7 pax posted for a Fathers Day beat down courtesy of YHC. That included Wapner, Thumb War, Ballast, Smooth, Heisenberg, Monopoly and YHC
    Conditions were hot and humid with no breeze.
    Got the jams started for the warmup ending with a plank-o-rama.

    The Thang – Stations

    Station 1 – big boi sit-ups
    Station 2 – ‘mericans
    Station 3 – 60 lb sandbag throw over
    Station 4 – Kettle bell swing
    Station 5 – jump rope
    Station 6 – 2 pax toss frisbee or football x 4 (timer)

    Pax going to toss station has to tell a Dad joke. If pax doesn’t have one, it could be bought from YHC for either 5 burpees or a roll of the die. (all do it)

    If no laugh from Dad joke, 5 burpees penalty.
    Completed 2 rounds

    Back of the museum for 10 x 3 rounds of 8 count body builders.
    3 x Sunday Mornings

    Happy Fathers Day

    CoT

    NMM

    Here’s a taste of what you missed
    How do you catch a squirrel? Climb a tree and act like a nut!
    Did you hear about the guy who invented Lifesavers? They say he made a mint!
    I told my wife she should embrace her mistakes. She gave me a hug.
    Why don’t eggs tell jokes? They might crack up!
    What did the big flower say to the little flower? “Hi, bud!”
    I went to buy some camouflage pants, but I couldn’t find any.
    What did the grape say when it got stepped on? Nothing, it just let out a little wine.
    I used to have a job at a calendar factory, but I got fired because I took a couple of days off.
    What do you call a snowman with a six-pack? An abdominal snowman!
    Why don’t skeletons fight each other? They don’t have the guts!
    Did you hear about the restaurant on the moon? Great food, no atmosphere!
    What did one wall say to the other wall? I’ll meet you at the corner!
    Why did the math book look sad? Because it had too many problems!
    What did one hat say to the other hat? You stay here, I’ll go on ahead!
    Why did the coffee file a police report? It got mugged!
    I was going to tell you a joke about time travel, but you didn’t like it.
    I used to be a baker, but I couldn’t make enough dough.
    Did you hear about the guy who got hit in the head with a can of soda? He was lucky it was a soft drink.
    I’m writing a book about glue, but I’m stuck on the first chapter.
    What did one plate whisper to the other plate? Dinner is on me.
    Why did the golfer bring two pairs of pants? In case he got a hole in one.
    Two sheep walk into a—baaaa.
    Stop looking for the perfect match; use a lighter.
    Try the seafood diet—you see food, then you eat it.
    Did you hear the rumor about butter? Well, I’m not going to go spreading it!
    What’s Forrest Gump’s password? 1forrest1
    What state is known for its small drinks? Minnesota.
    What does a nosey pepper do? It gets jalapeño business.
    If two vegetarians get in an argument, is it still called beef?
    I have a clean conscious—it’s never been used.
    I love telling Dad jokes. Sometimes, he even laughs.
    SYITG