F3 New Orleans

Author: Rudy

  • Routes to Fitness – from Mayhem

    53 degF 81% RH 4mph SE

    Beautiful conditions for YHC’s Renaissance VQ

    I knew I wouldn’t be alone since I picked up Thumbwar on the way… though I did not expect to enjoy a party of 18 total PAX. Let’s go to work.

    6:29 and Heisenburg and Fracsac were already starting their MABA burpees. YHC informed them that we had at least a few coming.

    Disclaimer at 6:30 provided and to work we went.

    Warm: face the bacon for a beautiful sunrise, windmills, grass grabbers, mountain climbers, peter parkers, tie fighters, fie tighters, mayhem merkins (10-count hip slap shoulder tap merkin – exicon worthy)

    11s of Motivaters and Burpees

    Route 66: big bois broad jumping between trees, Rudy was first (like ND in the beginning of the playoffs)
    Mosey to the second trash can and back, some were brave enough to touch it
    Route 66: merkins bear crawling between trees, not allowed to stand, Rudy was not first (like Notre Dame at the end of the playoffs)

    To the bacon, partner up, bonnie blairs with timer partner making loops and doing burpees, then step ups with timer partner reversing the loops

    Traditional Sunday Mornings 3x

    COT

    RCR, OMM, IOM – just sign up, everyone needs a t-shirt

    Prayers for Fracsac’s family, Pai Gow’s family, El Mundo’s family, Colonel Mustard’s friend’s family, an unannounced (today) present PAX’s personal intention, YHC’s unannounced personal intention, all those suffering from mental health issues, all those intentions held deep in our hearts

    Happy to have the opportunity to lead. Look forward to more.
    Special thanks to the other 17 PAX for sharing their morning with me. I needed it.
    SYITG

  • The Natty That Wasn’t – from Rudy

    32 degrees this am. One last night of freezing temps. YHC was parked in by his son, so instead of the Mini, Rudy Jr’s Jeep was the car of choice. Gotta say – I love the heated steering wheel. 15 PAX (including 2 DR visitors) braved the cold to join up at the Mothership.

    YHC had signed up for this Q on the hope that he would be celebrating the first Notre Dame National Championship in 36 years. Alas, while the Irish put up a good fight, it wasn’t meant to be. So the pre-planned Natty Q will remain on the shelf until next year. But YHC still brought the full Irish gear to stay warm and celebrate a good year.

    The Thang:

    Head to the Peristyle for some warm up exercises. The usual stuff. Some PAX grumbled that we didn’t do enough Peter Parkers, so YHC attempted to address their concerns with the Parker Peters.

    Head to the Great Lawn to celebrate MABA by getting our 100 burpees in.

    BUT FIRST: to please Catfish, lets go roll around in the frost covered grass for a quick round of X Factors. 12 PAX held a plank while waiting for Mayhem, Bongo and Triple Shift to decide to join on the grass (somehow, they thought “Circle up on me” meant “Go lie on the bricks over there”)

    OK, back to the Thang. 10 rounds. Each round starts with 10 Burpees, then “mode of transportation” to the cones (about 40 yards out), followed by Mosey back.

    Run, Nur (backwards run), Bear Crawl, Crab Walk, Lunge Walk, Duck Walk, Karaoke, Broad Jump, Partner Wheelbarrow (x2)

    NEXT: Mosey over to the rocks and partner up. At this point, YHC owned up to the fact that these next exercises were untested, but he’d read about them online. Lets try it and see what happens. Each exercise for 90 seconds.

    * Rock-passing Russian Twists
    * Leg Circles around partner’s feet (i.e., you both do leg circles but don’t hit each other)
    * Rock-passing Lunges (crowd favorite)
    * Partner Squats (only about 30 seconds – this one won’t be seen again)
    * Rock-passing Russian Twists the other way
    * Rock-passing back-to-back Wall sits
    * Might have been one more, can’t recall

    Mosey back to the Flag for COT.

    Several PAX praying for recent losses. Frac’s mom. Colonel Mustard’s good friend, Officer Bobby from SH, YHC’s FIL’s good friend Chip. It’s a natural part of life to be celebrated, but doesn’t always make it easier for those of us still here. Welcome them home, Lord. And grant us peace and serenity in their absence.

  • – from Thumb War

    1/24/25 Snow Week Uptowner

    I showed up around 5:10 to scope the AO for ice and do final prep for workout, then back to the flag for 5:29.

    5:30 Disclaimer then off to the rock pile for warming up.

    Had a few stragglers join us along the way.

    Warm-a-Rama:

    Abe Vigodas
    Low slow squats
    Grass Grabber
    SSH
    Mountain Climbers
    Thai fighters forward and back

    Thang: partner up and grab a rock and mosey to Gym.

    P1 is the timer and runs a lap around the gym will partner 2 does one of the below workouts then switch off partner and move to the next workout:

    *with a Pax of 9 and Kenna Bruh proclaiming to be the “Odd Man” he was a single.

    1. Sumo squats
    2. Alternating Lunges
    3. Bent over Rows
    4. Overhead shoulder presses
    5. Incline merkins
    6. Thrusters
    7. Derkins
    8. Curls

    This lasted until about 6:05 leaving some time to get as much Mary in as possible. No laps this time and I led the count:

    1. Big Boy SU’s
    2. J Lo’s
    3. Freddie mercuries
    4. Hello dolly
    5. Plank
    6. Superman

    6:10 we started heading back to rock pile and flag to arrive at 6:15 SHARP.

    Concluded with COT. Thoroughly enjoyed the opportunity to lead and plan to be more proactive about signing up on Q sheet.

    9 Pax
    Chips
    Kenna bruh
    Mayhem
    Hand Granada
    Vagabond
    Architect
    Thumb war
    Mahatma
    Mr. Rogers

    Playlist from the Thang.

  • What are we doing here? – from Shooter

    YHC signed up prior to looking at the future cast of weather. The previous Thursday Q, multiple PAX mentioned the potential of freezing and snow and it was then that I started to pay attention. With a few early commits, I figured it would be one of those epic beatdowns of the past, when relationships were formed sledding through slush and ice to get to the Gipper with Steve and Bushwhacker.
    Unfortunately, though some of those commits were reduced the night before due to sickness.

    But then there had to be the one, Steve texting to confirm the night before was the icing before the actual icing that would later come..

    We kept it close and simple utilizing the dice and incorporating some laps around and through the brick columns.
    Exercises were mostly core and Wild Qs and then we wrapped it up and got home before the blizzard of 2025 began.

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

  • Mr Rodgers giveth, Kenna taketh away – from Kenna Brah

    On the eve of impending gloom, some hardy men gathered in anticipation of acceleration.
    Since no one formally took the Q, and with a weak offer by Mr. Rodgers, KB, took the helm and steered the crew to the Pile.

    In the spirit of Sua Spontaneity, YHC dished out the delegated authority to the man on my left and repeated that for a series of warmups that involved everyone as the Q of the moment”. (QOM) I’d appreciate your using this monicker going forward and ensconce it in the Lexicon.

    Thang – Owing to the lack of preparation, I pulled out a KB favorite – 10 things 10 times
    The PAX selected Rocks and formed a circle. After each exercise of 10 reps, we perform 3 burpees , move counterclockwise and pick up the next rock, repeating till every PAX leads in 10 reps.
    Starting with Rudy
    Curls
    Hell raisers (Guess who?)
    Rows
    Squats
    Chest Press
    Run with Rock to the light pole and back ( Mayhem )
    Thrusters
    Burpees were replaced with ad hoc items chosen by the PAX or myself,
    finishing with holding rocks overhead and reciting the OUR FATHER (Protestant Version i hear) in unison.
    We got three rounds in and returned the rocks did an AB series of lead by each member till time ran out, and moseyed back for COT

  • Grants Tomb – from Akbar

    Mild, foggy gloom this Saturday as 10 took the red pill for Grants Tomb. In honor of Ulysses S. Grant, our 18th president who adorns the $50 bill, we would mosey around doing 50 reps up and down the Lakefront.

    Fun Fact: Grant was invited to Ford’s Theater by President Lincoln on the night of Lincoln’s assassination, but he turned him down.

    Warm up x 15 IC. SSH, Hillbilly, IW, arm circles, self love, shoulder taps, grass grabbers and other things

    Mosey to the Shaft for Grants Tomb: 25 reps on the wall, various styles of Mosey @ 25-30 yards, 25 reps at the other end, mosey back.

    George Thorogood’s, Bear Crawl, Tuck Jumps
    Freak Nasty, Sprint, Superman
    Peter Parker, Crab Walk, Donkey Kick
    Stone Mountain, Sprint, Copperhead Squat
    Squat Jump, Long Skip, High Knees
    Plank Jacks, Murder Bunny, Shoulder Taps
    Good Mornings, Sprint, Big Boy Situps
    Irkin, Sprint, Apollo Ohno’s

    Mosey toward the Gazebo for abs:

    Flutter kick, 20 s Left side plank
    Leg Raises, 20 s Right Side Plank
    Crunchy Frogs, Mountain Climbers
    Hello Dolly, Superman
    American Hammers, J’Los
    Rosalita , Scuba Steve

    Mosey to the flag for several sets of below exercises x 10 IC

    Merkins Stone Mountain, 8 count Body Builder, LBC’s, and finish with 100 100’s

    Announcements: Run Cajun Run sign up for February; Grundy’s Nightmare After Christmas end of January.

    Count, Name, and UHC prayed us out.

    SYITG,

    Akbar

  • Starting 2025 – from Thighs

    This week was colder than usual, but a great morning for a workout. The first one of 2025.

    We started the beat down with a warmup run and then:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    7x Merkins
    7x Squats

    Then we did a dynamic warm-up:
    Butt Kickers
    Karokes (both sides)
    Frankensteins

    Then we mosey-ed to the amphitheater.

    There are 9 rows to the amphitheater, so we did a new exercise per row w/ the # of sets being the # of the row.
    1 min plank
    2x Star Jumps
    3x Monkey Humers (4 count)
    4x Flutter Kicks (4 count)
    5x Burpees
    6x Switch Kick Abs (4 count)
    7x Bonny Blairs
    8x Mtn Climbers (4 count)
    9x Bobby Hurleys
    We did 3 rounds of the above.

    Then we started an AMRAP workout of 1min 30 secs on and 30 secs off for 3 rounds.
    At the top of the Amphitheatre we did 3 Burpees at the bottom we did 10 Smurf Jacks. We went back and forth until the timer went off.

    We mosey-ed back to the start of the Q and did F3 Card Set.

    We pulled cards and did the workout and reps listed until we got to the number 55.

    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • Have a Magical Day. And the Horse You Rode in On. – from America’s Best

    The man was struggling to breathe. The grimace on his face betrayed him– he was pushing his body to the limits of extreme exertion. His heart raced. His muscles strained. His crocs almost fell off. Seemingly defying the limits not only of his own physical ability, but of physics itself, he hurtled himself toward the boat dock. “Move!” he shouted, as his compatriots shuffled along behind him. His patience was being tested. His cargo shorts were also being tested, both in capacity of the pockets and tensility of the waistband. Somehow he careened himself and his giant double-stroller onto the waiting vessel before it departed. Yes. Success. Today they would make their journey without waiting another 20 minutes for the next boat to Hollywood Studios.

    Watching all of this unfold, YHC’s mind went one place: This is a beatdown.

    Warmarama
    SSH (Safety Valve rolls in)
    Windmills
    Imperial Walkers
    Carolina Butt Kickers
    Lafayette Night Clubs
    Tie Fighters
    Arm Circles
    Cherry Pickers

    Mosey over to Aldi and back to the first sidewalk for

    The First Thang:
    Get on the Bus/Don’t Miss the Boat/Monorail More Like Boraphyll/Skyliner is Floridian for Gondola

    Partner up, start with a standard (reverse) Dora.
    200 curls, bear crawl
    100 goblet squats, murder bunny
    50 burpees, rifle carry

    During this the PAX would be required to come up with and call out one the 4 modes of transport between Disney parks. Upon the call out, we would all run to one of 4 designated areas to do something.

    I thought it might be somewhat challenging to think of all 4 MOT at Disney… then Safety Valve disclosed that he had EH’d a ringer… TexicoCat has been to Disney something like 47 times.

    At WDW you have to keep you head on a swivel for those characters that your kid has to get a photo with. So another addition to this beatdown was to listen for a mention of a Disney character in the beatdown soundtrack.

    Valve called out “boat” first. Strange. Although this was the MOT that inspired this beat down, it’s the one least used. We took our coupons to near the reservoir and completed 10 thrusters.

    A bit later, Valve called out “bus.” YHC was starting to think he was being coached by TexicoCat. We brought our coupons to the bus stop to do 10 man makers. Just as we were getting there, YHC lamented, “The bus is the worst mode of transport at Disney.” Safety Valve simply added “Yes.” But in that word I could feel the deep shared suffering that we both knew from riding that horrible bus. So it would be only five man makers. Because solidarity, brother.

    We had almost completed the Dora when someone mentioned a monorail, so we moseyed to the Aldi parking lot for a quick parking lot suicide. Then nurred (nar?) back like we were in that backwards facing seat on the monorail.
    From there, we visited the skyliner, which was bunny hopping up the Civic Center stairs and performing 10 Bobby Hurleys up top.
    We moseyed back to compete the Dora and then were ready for

    The Next Thang: The Long Line

    Studies have shown that 95% of the time at Disney is spent standing in line. Which studies you ask? To that I respectfully say shut your pie hole and have a magical day.

    We would simulate the never-ending line which seems to take longer the closer you get to the front:

    Start under the trees and do 3 BBS
    Move up in line to the first sidewalk and do: 3 BBS+7 Merkins
    Then move to the second sidewalk and do: 3 BBS+7 Merkins+7 Goosies

    And then just when you get almost to the front of the line (the wall at the front of the civic center), someone has to potty.

    So get out of line, then head back to the beginning and start all over again

    Start under the trees and do 3 BBS
    Move up in line to the first sidewalk and do: 3 BBS+7 Merkins
    Then move to the second sidewalk and do: 3 BBS+7 Merkins+7 Goosies
    Then finally move to the wall and do: 3 BBS+7 Merkins+7 Goosies + 7 Burpees

    Once at the wall, it was time for

    The Final Thang: Don’t Stand in My Way, Don’t have a Seat

    Sometimes in life (and usually at Disney) you accidentally beat yourself down. YHC did this while being forced to watch Mickey’s Magical Friendship Faire for the 17th time. Near the front, but right in front of a small pillar seemed the optimal spot to watch but not be in anyone’s way… as long as you were lower than that pillar. The only way YHC was able to make that happen was to basically wall-sit against the pillar.
    So now the PAX would wall sit while we reviewed our soundtrack.
    First question: Did anyone hear any Disney characters mentioned in any of the songs?

    Popeye was the only one to answer, quickly with “Cinderella. From Celebrity Skin…. I mean, what was that song called?”
    Yes, that is exactly what that song is called. But nobody else had heard a thing. So we listed to them all while intermittently picking up our coupon children during our wall sit. Most characters were easily identified once we listened for them, except “Snow White” in Enter Sandman, and of course Rapunzel. (Thanks to YJ, DMB gets no cred.)

    Finished up with 1min of Mary (WWI sit ups).

    Final question at the COT: Sometimes at Disney, you unexpectedly run into someone you know. Today, one of the songs included the name of one of our men here today. Who knows it?
    Again, Popeye was quick to answer, “Honeysuckle.” Again, from Celebrity Skin by Hole.

    Wait. How was Popeye able to Live Through This beatdown with such great success?
    Let’s just say if anyone sees a Courtney Love body pillow on sale, please let me know before Popeye’s next birthday.

    COT completed as Honeysuckle prayed us out.

    SYITG,

    AB

     

  • LEG WORK & LOWER BACK at THE A1c – from Einstein

    Cool this morning at the A1C ~ 38 degrees.

    WARMUP: all IC15x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops), hi jack hi jills,
    shoulder rolls, butt kicks, high knees, merkins, parker-peters, side to side lunges, etc.

    THANG: set of 11s on the upper ramp; narrow leg squats in speed skater position at the ramp bottom, wide leg squats in speed skater position at the ramp top
    UP THE RAMP – slow skater walk up the ramp in speed skater position.
    DOWN THE RAMP – pax choice of: run forwards, run backwards, side shuffle left, side shuffle right, karaoke.

    Mary: all on your six; big boy sit-ups, left elbow to right knee, right elbow to left knee, BBQ’s hip stretch

    Moby prayed us out

  • Well, Well, Well did someone ring Cowbell? – from Shooter

    Shifting to a little more weight lifting in the New year. YHC still plans to keep his AO commitments and his down payment of Qing..
    My what a surprise he would have on this Scramble with Cowbell rolling up in the man wagon (Suburban) in Cowbell fashion right on the dot as the PAX was already starting on the warmup.
    Today produced 3 groups of 3 different speeds of runners and 1 lonely Rucker in Akbar.

    Normal route with 2x loop for some, 1 loop for others and a 20 out and back for the other..

    Prayers for LA fire victims and for Roxanne battling liver issues.

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