F3 New Orleans

Author: Rudy

  • 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 👍🏼👊🏼✌🏼!!

  • Bat Legs and the DIce of Doom – from Heisenberg

    Warm up
    IW 25, grass 15, windmills 10, ssh 25,

    Bat wings (arm circles, over head claps, seal claps, Moroccan night club)

    Bat Legs (up downs, forward kick, back kick, forward-back kick, clock wise circles, counter clockwise circles, bicycles) https://www.youtube.com/watch?v=gsraDAFRdoQ

    Time Killer
    2 burpees at each light pole stopping at 10, return to fountain

    AI generated The Dice of Doom – Red dice determine the base number of burpees, black dice modifies
    Black Result
    • 1: Subtract 2 from the base number (minimum of 1).
    • 2: Add 2 to the base number.
    • 3: Halve the base number (round down).
    • 4: Double the base number.
    • 5: Perform the base number PLUS a 30-second plank hold.
    • 6: Perform the base number MINUS 1 and add a push-up to each burpee.
    We played 10 turns and added another 45ish burpees to bring the total to 85 for the day.
    Wall Angle Stretch
    Sunday Mornings
    Prayer for intentions and serenity

  • Shooter Shuffle! – from BBQ

    We did the usual old guys long and strong warm up. In Shooters honor we used coupons in the beat down. A deck of cards was used to pick the exercise and number of reps. Aces and face cards were all 10 reps. The 4 suits represented one exercise with the coupons. Chest press, overhead press, squats and windshield wipers over the coupon. We had a strong PAX and got thru the entire deck. Only one coupon broke by YHC. Name- arama and giving the FNG the F3 name “John Deere”. Prayers for those impacted by the CA fires, Bourbon St attack and BBQ’s brother Ned fighting pneumonia. Fletch prayed us out. It was an honor to lead these fine young men!

  • Count your blessings – from Wet Tap

    1/14/25

    Keep count

    With a vacant Q sheet and interest and intrigue on the minds of the fellow PAX. YHC took the defensive move and volunteered. Fear of a musical montage of 2010 skaa or trivia pertaining to Yugoslavian folk traditions kept the brainstorming simple yet effective.

    6 of the usual TuesdayTuff PAX arrived at the Stage in standard arrival fashion. The 7th was a lively AB roaring in with all 240volts ablaze. To our amazement, a perfect park without even a dead man’s curb bump had all the signs of 20/20 vision and steady hands.

    A lone wolf emerged out of the gloom. The 8th man was fresh and had all the signs of an FNG.
    water Bottle✔️
    EarPods ✔️
    Jacket ✔️
    The PAX eagerly greeted the FNG and began the silent yet cumulative observation of a potential F3 branding.

    After a brief and effective warmarama (YHC ran a longer than usual SSH but still no SV), the PAX were ready to begin.
    Side note : As an emerging connoisseur of COUS and entire new world has been opened. Much like musical lyrics are counted for potential F3 pain, every obscurely sized and ridiculous piece of junk is a coupon. This cannot be turned off. Life will not always give you a perfect symmetrical piece of cement. Gloves will not always be available. With love and concern for my fellow PAX, YHC must and will prepare for those uncomfortable moments in life. Fail to prepare, and you prepare to fail. Woah, wait a minute. I just went dad mode. Get back on my lawn and have a beer. As for today, standard Cindy work.

    Disclaimers were spoken regarding the lack of medical knowledge and theorizing the rationales for particular F3 nomenclature. “Just do what we do, and don’t hurt yourself”

    Thang 1:

    5 burpees, take a lap
    10burpees, take a lap
    15 burpees, take a lap
    Etc

    *** Once your cadence of burpees stopped, you were out. punishment was lunge walks across the field until all were out.

    Most made it to 25 burpees. Honeysuckle is still out there…

    Thang 2:

    Same thing but WW3

    Thang 3:

    Same thing but Coupon swings

    When the dust settled there was 2 minutes left and we circled up for some MARY.

    Crunchy frogs and Freddymercs guided us home.

    COT
    Announcements and FNG naming.
    With FNG in center ring, the obvious choice, which correlated synonymously with his life and hobbies was revealed. TexacoCat was unveiled. Prayers for those in Cali and our own Dawson family.

    Tap-talk.
    This group of men continues to grow and provide support for one another in ways unknown by most. Pushing ourselves past comfortable and learning to thrive in the uncomfortable has become commonplace. Each PAX has their own strength and weakness, but cumulatively we are stronger than most. This strength far exceeds physicality. We are all stronger in life.

    SYITG

  • Motivating Yellboy – from Mayhem

    48°F, 3mph NE wind (feels like 38°F when you’re wet with sweat), 70% humidity

    PAX were a mix of anxious warriors and confused early risers who mistook this for a yoga class… and an FNG

    Warm-O-Rama:
    Windmills: 10 reps, which started with a demonstration to which Frac said ‘even little kids know how to do windmills’
    Grass Grabbers: 10 reps, which did not start with a demonstration, to which Frac said ‘why aren’t you demonstrating’, but then he attempted to touch the grass but just bent forward and looked like a confused flamingo
    Peter Parker Peters: 20 reps
    Tie Fighters: 10 reps count up, 10 reps count down
    Back on your face for a Mayhem special (I think it is new to all, and I think it will stick): Hip Slap Shoulder Tap Merkins, it is a 10-count exercise, 10 reps

    Thang 1: Snake the Bleachers with Some Mary
    Time to snake up and down the bleachers. But since we’re in F3, we added some Mary in between. 15 BB, half the bleachers, 15 V-ups, half the bleachers, 15 BB, half the bleachers, 15 V-ups, half the bleachers, 15 BB. 10ish bonus burpees for Kilo for finishing first.

    Thang 2: Sevens with Motivators-Burpees
    Start with 6 motivators and 1 burpee then 5 motivators and 2 burpees and so on.
    Motivator: full SSH, star hop, leg only, and a bunny hop

    Thang 3: BLIMPS
    This is when things really started getting… interesting. Blimps are just a nice way of saying “burpee but with a little extra ‘why did I do this to myself’ factor.”
    Rd1- 20 each (burpee, lunge, imperial walker, merkin, plank jack, squat) at each cone, with mode of transportation being bear crawl (of course), then mosey to midfield cone and back to start
    Rd2- 10 each, with mode of transportation duck walk (Triple not present to demonstrate proper form), then mosey to midfield cone and back to start
    Rd3- 5 each, but in the form of shuttle runs to each of the 6 cones then mosey to midfield cone and back to start

    But wait, there’s more…

    Thang 4: Ring of Fire
    We ended with the classic Ring of Fire. Three rounds. Al Gore to squats. Plank to merkins. Al Gore to burpees. The “fire” quickly turned into “fire in my quads.”

    Bogey enjoyed this beat down so much he claimed I stole his script for his upcoming Q on Monday.

    COT:
    We circled up, not to share deep philosophical musings, but to recover from the sheer trauma of the last 45 minutes and to get to know and name our FNG. Welcome, Yellboy! Kudos to Kilo for EH’ing. If Yellboy is half as committed as Kilo then we got ourselves another great PAX.

    Prayers for Boo Boo’s sister-in-law, Leigh Whitman’s family and Pai Gow’s father.

    Great to lead and try new things!
    Sign up to Q!
    Make it a point to EH this year!

    SYITG

  • Because Jose said I have to – from Russo

    In my former life as an auditor, excluding the requisite beauty and brains, one of the attributes we were told we should have was “professional skepticism”: the ability to question what you see or hear and find the truth. With just a little more thought, I bet I could now see where I became such a fan of conspiracy theories, although I’m not sure how I’m not a fan of the X-files.

    In order to do that successfully, there were two separate but related directives that were pounded into our skulls: “Trust but verify” and “If it wasn’t documented, it wasn’t done.”

    Jose lives by the latter. He upholds the standard we all begrudgingly accept, and so yes, he’s correct we should backblast away. I’m 25.5 hours beyond the COT for this beatdown, so that means in his eyes it’s “late”. But we’re on Northshore homeschool soccer parent time, where the idea of time and deadlines and schedules are a novel concept and not really a thing.

    No weather report since that’s too generic, but it was “cold”. Not cold enough to keep Steve and Cowbell from joining, however, and I’m glad that they did.

    Warmup 10x IC
    SSHs
    Seal Jacks
    Self Love
    Torso twists
    Imperial walkers
    Arm circles

    Thang
    Mosey to the bridge, stopping at each block for 14 squats and 14 Merkins (not 15).

    At the bridge, back and forth back and forth, stopping on each side.

    Various traversements (it’s a word) included:
    Mosey 2x
    Side shuffle 2x
    Carioca 2x
    Back Pedal 2x
    Skip 1x

    Various exercises included, all core work,
    10 of one of the following on each side
    – Crunchy frogs and Leg raises 2x
    – American hammers and gas pumps 2x
    – Rosalitas and Hello Dolly’s 2x
    – Penguins and LBCs 2x
    – E2K and LMCs 1x

    COT, with count, NOR, announcements and prayer to close us out.

    Thanks to you for joining, reading, and keeping us all in order, Jose!

    SYITG

  • 4 Corners – from Akbar

    YHC arrived to Jose rucking in squares at the Marsh dodging the intermittent rain this gloom. Hammer and Pik out for the week, we got to work on 4 corners after a good warm up.

    On the court: Stone Mountain, Freak Nasty, Apollo Ohnos, and Crunchy Frogs, followed up a run down to the first stop sign and back. 5 reps each corner, ascending by t5 up to 25.

  • Misty Mornings – from Hogs Breath

    Hogs breath showed up to a crisp, cold, and wet morning at the 007. Bit seeing any other light, he proceeded to a solo workout. Dodging puddles for a slow mosey around heritage with some Mary underneath the picnic pavilion.

  • Boss Keane’s Slack Post – from Hawgcycle

    Conditions: Rainy, 53 degrees, windchill of 45, 95% humidity, wind 11 mph from NNE

    I woke up this morning to a post from Boss Keane on Slack. He’s a bit of a Luddite, so I was surprised. He rambled a bit about police response times and then said that the men off Pontiff had moved his rock pile and he wanted it moved back

    Warm-up:
    SSH x 31; IW x 20, Abr Vigoda x 10, Grass Grabber x 10, Low Slow Squats x 15, Tempo Merkins x 15

    The Thang:
    Boss Keane’s Rock Pile – We moved it 6 times

    Sevens – donkey kicks at the gym; Curl Squat Curl Presses at the Rick Pile

    Track Chunkers – stand on the misdemeanor side and throw your rock as far as you can toward the park. Finish when someone reaches the ditch

    6MOM – LBC x 20, Flutter kicks x 20, Dying Cockroaches x 20, Nolan Ryans x 15

  • The Centenarian Decathlon, Lap 2: Caged Possums – from Paradox

    The centenarian decathlon, introduced by longevity expert Dr Peter Attia, provides a framework for reverse engineering your aging and focusing on healthspan AND lifespan. It can also serve as an excellent thought experiment and practical guide for physical goals.

    The question is fairly simple. Assuming you reach 100, what are the ten tasks you would like to still be able to do?

    This could be anything! Wanna drink strawberry wine in a rocking chair reminiscing about When we were young ? Put it on the list. Running against the wind through The Suburbs as you blow past other 64 year old Beatles. Check, check and check!!

    You could put the practical stuff there too I guess, and lots of ppl will have overlap there. Picking up grandkids, traveling and getting off the john banos without assistance always make a lot of lists.
    In the early 2023 CD 100 YHC surveyed the pax the day before the beatdown and so we ended up working on our golf swings, pro creation movements and throwing lazer tight Uncle Rico spirals to our great grand kids. Nothing wrong with these. But this year YHC wanted to look at it from a bit more morbid standpoint and so asked a few patients (some much closer to the real CD) what they miss doing the most in the the 7th , 8th, and 9th decades of life. We would take that list as our decathlon and sprinkle a few musical memory recall tests in for the aging llama neurons.

    Duke! put down that geritol and get your Medicare part D(og) card!
    Roll the footage!

    7 Depaxthletes were ready to roll at the Den but just needed a Q!
    Ya hate to see it.
    YHC came in flaming on two wheels at a prompt 5:17a.
    The lemon truck continues to need intensive care and while grateful for the bum truck it does take a little sweet talking to get rolling in 33 degree gloom.
    Safety valve provided what I’m sure was sheer terror from the pax of a possible substitute danger valve q that prolly involved suicides and rhabdo but YHC rescued them mid warm up and we got to it.

    Average age of pax present was 40.7 years so if we make it to 100 we have 60 more years of physical decline. The idea is we need to train now to be ahead of that drop off. So if you want to lift a cute warm, giggling 20 lb baby one time then it only makes sense for you to lift a much less cute 40 pound ice cold unforgiving coupon 100 times. Theres complicated math imbedded with rates of muscle decay and dietary intake but for simplicity sake we’ll just let Ronnie cook those books later.

    Tha Thang

    Complete 10 reps of exercise and add one exercise each round with a lap in between. While running a civic center lap we would try to guess the artist of a few “memory or aging adjacent” songs.

    YHC just forgot one tiny little wrinkle that once you get an answer correct you would be eliminated from the potential pax that can guess (or if your Popeye then Guess is just a jeans fad, he has facts only.)
    YHC had been tinkering with ways to humble our musical elite and went to bed quite pleased with the potential anguish of only one neutralized pax knowing Arcade Fire while the rest said dumb stuff like Kings of Leon. But again I caution future Qs , if you bring a layup into this Den be prepared for Bruce Mutombo and Shaq Royster to swat it into the rafters and look disappointed you didn’t try harder.

    Decathlon:

    #1. Getting out of bed
    10 Coupon BBSU

    #2. Get off the toilet without assistance – 10 butt to coupon jump squats

    #3. Load grocery’s – 10 Curls

    #4 Pickup Great Grandkids –
    10 Thrusters

    #5 Dance- 10 Apollo Ohnos

    #6. Open a Jar – coupon side carry down and back on middle grip

    #7Cut the grass – Coupon cranks

    YHC skipped to # 10 as a burpee finisher…
    Eating solid food -10 burpees

    ***Ones we didn’t get to ;
    Maybe next year.

    #8Getting up from chair –
    10 goblet squats

    #9 the marital embrace –
    10 Coupon wife pleasers

    The Songs

    “I don’t need your rocking chair”
    – George Jones

    “Running Against the Wind”
    -Bob Seger

    “When we were Young”
    -Adele

    “Glory Days”
    -Bruce Springsteen

    “Strawberry Wine”
    -Deana Carter

    “When I’m 64”
    -the Beatles

    Notes:

    – YHCs new tactic wasn’t a complete failure as the Pax had 1-2 penalties when the group dwindled.
    – George Jones is pure poetry.
    – ABs commentary on Springsteen knowledge equaling US citizenship made the laps melt away .
    – YHC did not have the heart to let a solo pax wildly guess at the Beatles after HoneySuckles recent Beatledown anthology so I figured that was a soft toss.
    – Ronnie took a great guess at Martina McBride and AB let his 90s country weaknesses show out there for any aspiring trivia Qs.

    All together we picked up about 70 40 lb great grandkids, got off the John a few times and remembered a glory day or two.

    Naming and counting then some healthy lines were drawn in the sand between trawlers and WHAPS for the upcoming RCR contest.

    Wrapped up with big time prayers for Yote and the Goose nest.

    HS prayed us out.

    Thanks to the gang for sticking around to find my bum truck keys!
    America’s Best appropriately suggested that keen eye sight might need to be part of the cent decathlon next year.

    Here’s a Dox of Chocolates

    Sit down some time with a post-it note or even some spare certified coast guard letter head. Ask yourself the above question and then I challenge you to build your own unique centenarian decathlon. This can be a guidepost for helping us tailor our physical training and for allowing our health span to stay on course with our lifespan.
    But wait , there’s more.

    Look at the list again and consider some harder yet inescapable truths.

    One day you’ll get up from the toilet unassisted for the last time. (Hopefully after reading a thoroughly good blast)

    One day you will throw your child in the air for the last time.

    One day you may twirl your M in the kitchen for the very last dance.

    Get out of bed, Hike a trail, open a jar of pickles…you get it…At some point you will do every single thing on your list for the very last time and most likely not even know it.

    Considering the value of these events later in life is impactful but what if we flip the timeline back to the present.

    Seeing the gift in each moment as it comes and that God has provided us the means to be in the present.

    And if we can do that then maybe Springsteen was wrong.
    Maybe these ARE the glory days.

    Run against today’s winds.
    Reject tommorows rocking chair.
    And make sure you can taste the strawberries along the way.

    Grateful for an opportunity to lead you fellas.

    SYITG
    Dox