F3 New Orleans

Author: Rudy

  • 2024 Rock City Review – from Hawgcycle

    Conditions: Thick Gloom, 52 degrees, 95% Humidity, Wind 2.0 mph from SSW

    Ten men met in a thick fog for a Rock City 2024 Year End Review.

    Warm-up:
    • SSH x 20
    • Abe Vigoda x 10 – We did them slooooow like they are supposed to be done
    • Grass Grabbers x 10 – The natural follow-up
    • Crab Cakes x 10 – Why do we just touch our knee? Can we change that in 2025?
    • Tai Fighters x 10 – Quality stretch for the knee. Similar to the stretch you get from standing

    The Thang:
    Today was the 53rd Monday of 2024 and you are reading the 29th RC BB of the year. That leaves 24 Mondays without a BB. We did a burpee for each.

    Moment of Silence for the Schaff Family, who were involved in a car accident and lost April Schaff at the beginning of the year.

    Triple Shift’s Mini-Cooper. In February, Triple Shift wanted to do a Cooper (10 burpees, 10 Squats, 10 Merkins, and a 400m run, followed by 9 burpees, 9 Squats, 9 Merkins, another 400m run, continue counting down to 1 rep of each). A wet track thwarted his plans and he modified. Today we did the round of 10 and the round of 9.

    We moseyed to the Rock Pile, remembering the time Fast Tax sterilized himself jumping the fence by the playground. We all took the gate by the parking lot.

    Architect’s Manniversary Workout – We recreated a portion of this workout.
    • Architect – 12 Thrusters
    • Hawg – 12 Curls, Architect – 10 Thrusters
    • Vagabond – 10 Lunge twists, Hawg – 10 Curls, Architect – 8 Thrusters
    • Mr. Rogers – 10 Hell Raisers, Vagabond – 10 Lunge Twists, Hawg – 8 curls, Architect – 6 Thrusters

    Mosey with the Rock to the Flag

    Hand Grenada’s Rock Mile – One of the backblasts was a hand written note on the back of a McDonald’s napkin that someone found and entered into the computer for Hand Grenada. It detailed a mile around the track carrying the rock and doing exercises every quarter mile. We started with 10 chest presses, ran ¼ mile and did 10 OH Presses, ran ¼ mile and did 10 squats.

    Mosey back to the rock pile where we dropped off the rock and walked backwards to the flag

    NMM
    Overall we had a good year at Rock City. I was pleasantly surprised that there were 28 completed backblast. I think most people would have taken the under on that number. We still have lots of room for improvement. As many of the men spoke about in the COT: let’s reach out and encourage the guys that haven’t posted in a while, let’s try to get new men to come out, let’s be more fit at the end of 2025 than the beginning, and let’s make sure that we are investing in ourselves and those around us throughout the year. There is no reason we shouldn’t have 20 men on the regular at Rock City. Let’s make it happen.

  • We worked out – from Akbar

    Three sets of pull-ups and squats, 5-10- 15-20 reps. Mosey to the lakefront stopping in at each intersection for Merkins and Sister Mary Catherine’s five reps to 20.

    At the wall, step downs, freak nasty, and Bulgarian split squats times 10 in cadence

    Five calf raises on each stair at Rips.

    Mosey back to the marsh, stopping at intersections for 5-10-15-20 reps of Stone Mountains and Superman

    Mary times 10 in cadence. Penguins, American Hammer, Crunchy frogs, hello Dolly, Rosalita.

    Thanks for the post! Akbar

  • Cycles – from Tinkles

    The gloom was in full effect and the park was so wet that ducks were hanging around like it was the marsh. To keep the pax dry and out of duck poop we stuck to the running loop.

    Warm ups: SSH, FAC, RAC, Grassgrabbers, Windmills

    The Thang:

    Indian run with a hault after one or two cycles through the runners. After the cycle, stop for an excesse. As we went we covered 1) mountain climbers, Peter Parker’s, Parker Peters 2) Merkin ring of fire 3) Squats 4) Burpees 5) Incline merkins, RLSU, Dips, LLSU, decline merkins 6) squat jumps 7) Russian twists 8) LBTs 9) Big boy sit ups 10) Pull ups and then back to the flag.

    Intentions for remembering time with family during holiday chaos and a safe New Years Eve.

  • Route 66 kinda – from Hokie

    17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin

    Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles

    First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday

    From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five

    for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats

    We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday

    Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!

  • Shoeless Joe Jackson?!? – from Jose10k

    A delayed start for the usual pair at the A1C, Moby forgot his shoes! 2 guys worked out. Short, sweet, and too the point. Last A1C beatdown at the A1C!!!

  • Sure, I will Ruck with you! – from Shooter

    The normals were missing, but that didn’t stop Jose10k and Speedy from traveling south.
    During warmups Sir Wacker decided to roll in looking like he was about to T-bone speedy’s Miata exiting like it was -40 shedding clothes as he joined the PAX.
    Jose10k and YHC rucked while Bushwacker and Speedy took out for an 8:17 pacing through Mandeville..

    Appreciate the post 👊🏼👍🏼✌🏼!!

  • False Alarm! – from America’s Best

    Boxing Day is known for many things. Well, a few things at least. Ok, really nobody knows much about what Boxing Day is, but if you Google it, you will find that the Boxing Day leftover sandwich is a thing.

    Which is perfect, because I happened to have not finished the “sandwich” week of IPC, so we would perform that as a leftover today. . .

    The Undercard:
    Bear crawl 30 yards, triple-broad jump back, with 3 burpees after each 3 jumps. Accompanying music: a leftover earworm from Paradox’s Buttcracker last week. Since it was a ballet theme, I was sure Dox would throw in the (Yacht Rock?) classic “True” by Spandau Ballet. Since he didn’t, it has been playing on repeat in my brain for a week. The only way to cleanse: do some work while the entire song plays out. Sometimes you have to poison the host to kill the parasite.

    Then we moseyed with our coupons ¼ around the CC for…

    The Main Event:

    Based on a prior template, the PAX would do an exercise while one man took a lap contemplating a question. Today, they would be mostly True or False Questions.
    Correct answer results in reward, incorrect results in punishment. With each question, the PAX had one extra chance at redemption by identifying title and artist of the song playing.

    First up: Tana. T or F: According to the Bible, 3 wise men visited Jesus’ nativity.
    We did curls while “Fairytale of New York” played. Tana returned, unaware he had even been asked a question. Nonetheless, he responded “True.” The answer, in fact, is False, and we did 5 burpees. Goose was able to identify the Pogues (2nd guess), and although I didn’t hear him name the song, he did inform the PAX that the NYPD does not actually have a choir, which is an infinitely superior piece of information.

    And for that, Goose got to go next. T or F: The modern image of Santa Claus (as we know him) was created by Coca-Cola. Now, YHC tried to pretend the question was randomly selected, but of course, it was designed for Goose since I’ve heard him state this as fact at least twice in the last week.
    White Winter Hymnal by Fleet Foxes played while Goose contemplated and ran, and the rest did Mike Tyson merkins (it’s Boxing Day, remember?)
    Goose returned, and less-confidently than expected, answered “True.” In fact, again the answer is false, as there exist multiple examples of Santa as we know him prior to the Coca Cola ads of the 30s and 40s.
    5 burpees.

    Maneater was next, and his T or F question was: The use of an “Xmas” as a placeholder for “Christmas” began as part of the conspiracy to excise Christ from His holiday.
    We continued the Boxing Day theme and listened to a cover of “Christmas Treat” by Julian Casablancas. (the original was written by Jimmy Fallon and Horatio Sans for an SNL sketch).
    I was sure to sort of mumble the original question to make sure Maneater answered “True” (which he did). Of course, again the answer was false, as the X (Greek Chi) has been used to nenote Christ since around 1500. 5 burpees
    YHC had already selected the PAX question for this round: “Julian Casablancas is the lead singer of what band?” Honeysuckle, mid-song, perhaps using mind-reading technology, before I had a chance to even ask the question, asked “Is this the Strokes?”
    The PAX was rewarded with 10 merkins.

    And Honeysuckle got to be the next man up. Recognizing that HS likely was on to my pattern, I had to switch gears and not offer him a T or F question. Instead, it was Dad joke time: What did Goose say when Pope gave him a comb for Christmas?
    Honeysuckle ran while the PAX alternated 7 Goosies with 7 Merkins and listened to “One Glove,” a duet by Jimmy Fallon and Will Ferrell. Although HS was unable to come up with the answer (Thanks, I’ll never part with it), Goose and Tana worked out both the title and artist of the song. I think we did 10 merkins as reward.

    Next Wet Tap was given:
    T or F: The lyric “Hark the Herald Angels Sing” originally was at the end (and not the beginning) of the song.
    Worded like that, it seems like it should be true, right? We did 8-count bodybuilders while Tap ran around and convinced himself of just that fact, and returned with his (incorrect) answer of True (originally, that lyric was not in the song at all).
    However, between Pope and Goose, “Christmas at Ground Zero” by Weird Al was correctly identified. The PAX did 5 8-count bodybuilders as a reward.

    We found a dry spot to alternate between 7 squats and 7 Aussie Angels (might be made up) while Safety Valve ran and pondered the question written for Paradox:
    T or F: The most popular Christmas candy bar in Louisiana is the Kit Kat.
    He returned with a very reasonable answer: True. However, according to the Paradox taxonomy of candy bars, everything is a candy bar, so the most popular candy bar in LA is actually the candy cane. So again, the correct answer was false.
    Goose identified that Dave Thomas and Rick Moranis were performing their version of the 12 Days of Christmas, but amazingly only knew their actual names, and not the characters Bob and Doug MacKenzie. Sometimes a man’s brain is too full of useful information and the useless stuff starts falling out. Sad.

    Pope was the last man, and was confronted with the most difficult true or false question of the day:
    True or False: Die Hard is a Christmas movie.
    We were about to do mountain climbers while he ran, but suddenly YHC heard Montana say something, which I swear was “why can’t we do something in this nice wet grass instead?” Thinking fast, YHC quickly changed the event to WW3 situps.
    Pope returned, answering True. My knee-jerk reaction was that this should be False (mainly because all the answers were false) but this subject has been famously debated, and I honestly wasn’t sure where I fell on this one… so YHC needed bit of time to think. Luckily, we had the other slice of bread for our Boxing Day Sandwich, and we were Set Adrift on Memory Bliss, as PM Dawn sampled Spandeau Ballet’s “True” and the PAX again bearcrawled 30 yards and Triple-Burpee-Broad-Jumped back. Twice.
    This time we had to deal with the wet and slippery grass, and through the fog I could see men crashing down around me. In my mind I heard Frank Costanza’s voice shouting, “I sent 16 of my own men to the latrines that night!” I pushed the guilt aside, trying to fix my mind on the Die Hard dilemma.

    We finished mostly unscathed (you okay, Valve?) and returned for COT. YHC reluctantly accepted Bluetube from Tana. Goose prayed us out.

    Great job as always men.
    SYITG,

    AB

    AB Cs the light (post credits-scene):

    I created this beatdown as a “Not really Christmas” theme. After Goose’s OG-Christmas-Carol-Only BD, and the newfangled trendy music of Tchaikovsky last week, all of the songs this morning were intentionally Christmas-adjacent at best.

    As far as the Die Hard dilemma goes… the arguments that it is a Christmas movie are many: The word “Christmas” is mentioned something like 18 times. More times than “die”, “hard”, “bomb”, “explode”, or “gun”. The setting is Christmastime during a company Christmas party.
    Sounds Christmas-y.

    But much like the beatdown today, it is superficial. Although I was wearing bad Santa pajamas, and there was a lot of talk about Christmas-y stuff, I only mentioned Jesus twice. Die Hard probably has zero references. I know, I know, you’re all saying, “But AB, what about the scripture ‘and the Lord spoketh “Yippee Kai-Ay.”’?’ I tell you then that is also false, and I compel you to admire the number of quotation marks used in the prior sentence. Pretty impressive, right?

    So the movie synopsis: a celebration of corporate greed is interrupted by terrorists/thieves who get theirs at the hands of a NYPD detective.
    Just like my beatdown, this has little to do with what Christmas actually is all about. And from that perspective, I find it hard to argue that Die Hard is a Christmas movie.

    I Know this Much is True.

  • Xmas Morning and Not a Creature was stirring – from Mobydick

    YHC awoke to a beautiful morning and an urge to fart sack big time but a little self chat that included a recollection of some expressions of intention the week before I got myself up and out. Just when I was about to retrieve an old Tabata workout for me myself and I a long comes St Louis F3 Antman. I proceeded with a warmup of ssh/torso twists/arm circle/nolan Ryan’s/copper head squats/toe touches. The Thang I left to Antman so we grabbed our coupons and headed out on a nice long ruck walk with stops to do 30 reps of pushups and sit-ups. A great opportunity to chat and make a new F 3 acquaintance.
    May the rest of yall have a wonderful Xmas and a Happy New Year

  • Common Core Math Makes 5 Corners on a Block – from Bushwacker

    YHC was not surprised that Duke of Hazzard wanted to post on a Monday, but was pleasantly surprised when Baby Yoda acquiesced so easily. And so we three pulled up to The Marsh where expectant PAX were gathered in anxious anticipation. Expectations of a Wacker Q, of possible appearance by DR Ant Man, and of the nearing of Christmas day. A strange vehicle slowly approached as we began…

    WARMORAMA

    IC x10: SSH, High Knees, Butt Kicks, IDK…

    It was Akbar

    THANG

    Starting at Lamarg/Livingston 5 reps, going up five at each corner around the block and finishing with 25 reps at Lamarque/Livingston. Slow Squat Jumps, Burpees

    To the court baseline for suicides adding 1 burpee at each turn around, then another set adding 1 burpee upon each return to the starting point.

    MARY

    Bruce Lee: Superset of 20 Hammers, Crunchy Frogs, Leg Lifts, Penguins, and 100s X 3 sets

    COT
    COunt/Name Akbar prayed us out. Merry Christmas fellas…I got Jose a back blast – shhhh!

  • Frost Hard: Yippee Ki-Yay, Cold Weather Gains! Merry Fitmas, you Filthy Animals! – from Jose10k

    Warm-up:ssh, grass grabbers, torso twists, imperial walkers, self love (all to Christmas Time in Hollis Queens). Where the first trivia question, who was John McClain’s limo driver? Russo didn’t know the answer to this question last year, however, this year he was prepared for this question (which was the theme of the beatdown). Argyle was the answer.
    The next question was what was John McClain’s wife’s name: Russo was right yet again. Holly Generro
    The thang: After the warmups, the PAX moseyed to the end of the trailhead. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the trailhead leading up to the stairs, up the stairs and then back down.
    Next question up, and again Russo was ready. How many terrorists took over Nakatomi plaza? 12 Terrorists entered Nakatomi: 12 burpees
    We now stopped on the side of the courthouse.
    ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : side lunges the entire grass section to the concrete and back, partner 2= holds an al gore thoroughgood. Repeat.
    We took a quick run to the marsh to continue the rest of the workout.
    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 30 reps of these 4 “c”ore exercises: little Manny crunches, flutter kicks, Freddy Mercury’s, and penguins

    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, We crawled the baseline to the half court. Mosey back to the playground to do a Hans Gruber pull-up: the pax hung from the raptors for 45 seconds then did 30 Superman’s (he did fall 30 stories) .back to the Grandmas to run the length of the trailhead, salom style, and back up the stairs one more time. And time was up.
    Trivia Question: What type of watch was Holly wearing that Hans hand was caught on? Russo was correct with Rolex. Who was the officer who helped out John McClain, who were the two FBI agents who came in and took over the investigation, these are where I stomped Russo, but luckily, Steve was on top of this.
    And to further celebrate the heroics of John McClain, a yell of Yippee Ki-yay Motherfu**er. The Trivia Question that Russo finally got correct. Thanks for letting me lead gentleman
    COT with Shooter praying us out with special thought for all those traveling. Thank you for letting me lead. I took another 30 minutes for a run/jog/walk around Mandeville. Came back to see Parrott getting for a long run on the trail head.