F3 New Orleans

Author: Rudy

  • Ugh, I guess we need to do something now – from Russo

    Since Pelican and I have been regulars on Friday mornings, the goal has been to move around some, discuss the world’s problems, throw out a conspiracy or two, and generally move around enough to feel ok about eating dessert later. On a scale of 1-10 on the pain train / difficulty scale, we keep it under 4. That’s the reality of the spashpad, and I’m ok with it. Buuuut, we ha a visitor this week: Grundy. He of the “I’m going to do a cake walk with multiple-IC 8 count movements.” Mr. “A 2 .5 hour beatdown is not that bad one you get past the 100 burpees and only have man makers left.”

    So needless to say, we needed to up our game to make sure it was somewhat worth getting up and driving over.

    No Valentines to speak of (regrettably). No candy hearts or flowers or chocolate. Pax of 3 this morning, mid 40 throughout. With doctor’s orders to keep the running to a minimum, we did just that with a Tabata at the stage and benches.

    Warmup (all 10x)
    – arm circles
    – Air presses
    – Grass grabbers
    – Imperial walkers
    – Self love

    Tabata (40 seconds on, 20 off) – alternating between benches and stage – 3 rounds at bench, 2 at the stage

    Benches
    Freak Nastys
    Step ups
    Bulgarian Split Squats
    Urkins

    Stage
    Merkins
    Flutter kicks
    Monkey humpers
    LBCs
    Plank jacks
    Squats
    Penguins
    Mountain climbers
    Lunges
    Gas pumps
    Cherry pickers
    Crunchy frogs
    Shoulder taps

    No Mary to speak of, but we did of course wrap with a circle, announcements, and prayer.

    Thank you gents for joining / reading. SYITG

  • No Mandevillians – from Jose10k

    4 of us ran!

  • Workout Vaggy Style – from Vagabond

    Warmup

    30 reps and sprint to flag across field mosey back:
    pushups
    Sit-ups
    Squats
    Shoulder taps 2 is one
    LBCs
    Bobby Hurley
    plank jacks
    Flashers
    Lunges 1 is 1

    Pax choice
    Sunday Mornings
    Circle Burpee

  • Workout Vaggy Style – from Vagabond

    Warmup

    30 reps and sprint to flag across field mosey back:
    pushups
    Sit-ups
    Squats
    Shoulder taps 2 is one
    LBCs
    Bobby Hurley
    plank jacks
    Flashers
    Lunges 1 is 1

    Pax choice
    Sunday Mornings
    Circle Burpee

  • Love Snack – from Vagabond

    Run around park do some burpees to gazebo

    Gazebo walk back and forth over table 9 reps declining to love songs skip song costs 5 burpees

    9 V ups 20
    8 Alternating toe touches 20
    7 Lunges 20
    6 Elbow planks 20
    5 Nitro Burpees (2 pushups 8ct) 10
    4 True sit ups 20
    3 Imperial Walker 20
    2 Northbound merkins 20
    1 Eight count body builder 10

    Soccer

    COT

  • Plenty of Love at the A1C! The 4 Core on the Northshore – from Jose10k

    Ah, Valentine’s Day at the A1C—love was in the air, and so was the smell of cold sweat and regret. The Original Four—Einstein, BBQ, Moby, and YHC—showed up ready to conquer the cold like it owed us money. Unfortunately, Darkwing Duck hit the snooze button on his hibernation alarm, leaving us to brave the elements without his quacking commentary.

    We kicked things off with some “Fly, Eagle, Fly” arm exercises, because nothing says “good morning” like reminding BBQ that his Chiefs got plucked by the Eagles in the Super Bowl. BBQ took it like a champ, focusing on Travis Kelce, Taylor Swift, and his bromance with Patrick “Mahomey” to power through.

    Once properly warmed up and full of Super Bowl smack talk, we moseyed down to the parking garage for a “simple” workout—because nothing involving merkins, squats, sit-ups, and running a quarter mile repeatedly ever stays simple. The goal? Clock some mileage while our lungs begged for mercy. Ten merkins, ten squats, ten big-boy sit-ups, and off we went—rinse, repeat, and pray. By the time we hit 2.25 miles, the parking garage was filled with enough grunting to make the uninitiated concerned.

    Then came circle time, where we caught our breath and dissected the Super Bowl halftime show. Consensus: the pregame music was better than Rihanna’s halftime performance, but at least no one tried to explain the Taylor-Travis relationship as some kind of cosmic marketing ploy.

    To wrap it up, YHC got sappy. It’s Valentine’s Day, after all, and six years ago to the day, I met my beautiful wife and started the greatest romance story since Harry met Sally, Johnny and June—or at least since Travis met Taylor LOL. I guess I need to show some love to our cross town rivalries at the Splash Pad. I think one or two of them post every now and again. Gentlemen, take care of your wives, your M’s, and remember that flowers and chocolate might keep you out of trouble, but burpees won’t save your marriage.

    See you in the gloom!

  • Runners, Ruckers and a Tweener!! – from Shooter

    With excellent conditions of 55 degree weather 8 HIMs embarked on the Scramble. Some early some on time and of course there is Cowbell right after rolling in hot. One needs to recognize the consistency picking up right where he left off from his F3 break while he shifted to straight running. PAX completed a few warmups of Torso twists, grass grabbers, Butt kicks, Imperial walkers, Hillbillies and Good Mornings. Instructions 20 out and back for the Ruckers and the Shooter route down W Causeway approach zig zagging back to the AO. Upon return completed some stretches and wrapped up..

    Appreciate the post and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Acrobatics at Okwata – from Fracsac

    Showed up to find Okwata very angry, it’s splashing arms reaching out to me from across the main drag of the Lakeshore. With 2 minutes to go, YHC had that sinking feeling of posting solo, but then, in the gloomy distance a set of headlights crossed the threshold of the lot and the pax did a maneuver only seen in CGI on the big screen. His car did a slide and park while the door flew open, the pax somersaulting while closing his car door, all in one fluid motion, defying all laws of gravity. It was truly an amazing sight.
    So now that YHC was not alone, a disclaimer was given and off to the fountain for a warmup of regular stuff.
    The thang:
    Double shots with Jack Webb at the barre

    Head to the House of Pain for the ISI of the month. 9 rounds of 10 second 90 degree arm hang with 20 seconds rest. This is supposed to make pull-ups easy.

    Head to Canal for BLIMPS on the corners, followed by 4 corners over and over with abs as the focus. Got 3 miles in.

    CoT

    Bongo then did a backwards flip to his car, somehow opening the door, sliding in and racing off. That dude is amazing!

    SYITG

  • “The Hines Grind” Fallen Hero 1LT Derek Hines – from Mr Rodgers

    **Backblast: “The Hines Grind”**

    A foggy, wet, and unseasonably warm winter morning greeted the *pax* at 5:30 a.m. (well, 5:29 a.m. because why wait when suffering is inevitable?). With no time to waste, we jumped right in.

    ### **Warmarama:**
    – Abe Bogotas
    – Windmills
    – Low Slow Squats
    – Squats
    – Side Straddle Hops

    ### **Buy-In:**
    – 50 Merkins
    – 50 Big Boy Sit-Ups
    – 50 Squats

    Because nothing says “good morning” like knocking out 150 reps before the actual workout.

    ### **The Hines Hero WOD – 20-Minute EMOM**
    – **Shuttle Run:** 50 meters to the pole and back
    – **Flutter Kicks** until the timer sounded for the next round

    Each minute on the minute, the *pax* pushed through sprinting, flutter-kicking, and grinding out the reps.

    ### **Cash-Out:**
    – 50 Merkins
    – 50 Side Straddle Hops
    – 50 Squats

    Total reps: A whole lot. But we do it for the fallen.

    ### **COT – Honoring 1LT Derek Hines**
    YHC dedicated this workout to **1LT Derek Hines**, who was killed in action on September 1, 2005, in Baylough, Afghanistan. He embodied leadership, competitiveness, and relentless determination, continuing to return fire despite fatal wounds. His legacy and courage remind us of the sacrifices made for the freedoms we enjoy.

    This WOD was designed by Robert Kinney, former battalion commander and trained coach, with the **50-rep buy-in and cash-out honoring LT Hines’ service in the 2-503 IN, “The Rock.”**

    We wrapped up 5 minutes early, so Bogey took us home with a quick Mary.

    ### **Final Thoughts:**
    – The fog set the tone for a tough grind.
    – 50 merkins at the start *and* end left no room for slacking.
    – The freedoms we enjoy come at a price—never forget those who paid it.

    #NeverForget #HinesGrind #TheRock

  • New Exicon: Shoulders, Knees, and Toes Plank – from Bolt

    As YHC prepped for ANOTHER work trip, the plan was to hedge against road warrior fatigue and grab a local workout before the flight and what better way to avoid the fartsack than to ask for HCs in exchange for taking the Q!? Boo-boo was the first HC and with a text to PVC there would be three—with YHC’s promise to adjust for PVC’s bum foot (me too, brother…me too) and thus a mostly stationary BD it would be.
    Warmorama of mostly 10 reps: Abe SLOWgodas, IW, Hill Billies, MMPGM, Tie Fighters R/L, OH and seal claps, chinooks, self love, and SSH x 20 to Frac’s favorite songs with a cherry on top of 2 min. of February NOLA ISI pull up hangs (10 secs work/20 secs rest x 12 rounds) and then off to retrieve coupons for JPAX 7s.
    The Thang:
    6 Blockees followed by a mosey from the sidewalk to JPAX entrance columns for a single Shoulders, Knees, and Toes planks (TM new exicon!) which is a 30 count plank: punch each arm, shoulder taps, crossover hip taps, Peter Parker, Parker Peter, Low Plank, low Plank Jack, back to high plank, cross over toe tap.
    Continue 5 blockees/2SKT Planks for the rest of 7s.
    Mosey back to warmup pad for 1 min full body stretch/cool down breathing. COT; honored men—off to the airport…