F3 New Orleans

Author: Rudy

  • Paul Rudd looks different in real lofe – from Jose10k

    Baby it’s cold outside and we dummies decided to go run out in the freeze. Antman joined us from afar with Speedy destroying all of us. Bushwacker has the Q tomorrow, Die Hard workout on Tuesday, and inquiring about interest for a Xmas Q at the Gipper on Wednesday. Text me if you’re interested…

  • The December 17 Beatdown: A Gripping Tale of Sweat, Strangers, and the Wind Beneath Jose’s Wings – from Steve

    The morning air bit with the ferocity of a thousand tiny knives as we gathered at the trailhead. Steve, our fearless leader, had a gleam in his eye that promised pain and growth—or maybe just chaos. The big news was the triumphant return of Cowbell, whose absence had left a void only filled with awkward burpees and wistful murmurs of “I need more Cowbell?”

    Enter Jose, the early bird who, instead of getting the worm, opted to destroy the trailhead and stairs with solo laps—a full 40 minutes before the rest of us even started moving. While most were still negotiating with their alarms, Jose was out there redefining what it meant to be extra.

    Bushwacker rolled in on time, a feat in itself, and immediately solidified his status as Mr. Grumble Grumble. His truck, dubbed the “piece of shit,” welcomed us with its nostalgic vibes—turns out it’s the same clunker Cowbell used to cruise in back in high school. Talk about a blast from the past. Grumbling aside, we dove into the warm-up, marching headlong into the discomfort we all secretly crave.

    The stage awaited us, as did an assortment of strange teenagers who seemed utterly transfixed by the bizarre spectacle of grown men willingly torturing themselves. Were they judging us? Plotting their escape? Just vibing? Who knows, but their silent presence made our suffering even more surreal.

    The workout itself was pure madness: five brutal exercises—burpees, squats, lunges, big boys, and merkins—starting at a grueling 28 reps of each. After every round, we ran a lap around the trailhead, decreasing reps by 7 each time. It was a rinse-and-repeat system that quickly had us questioning our life choices. And yet, every lap brought us back to the stoic teen peanut gallery, still watching, still silent. It felt like a scene from some dystopian fitness reality show.

    At one point, Bushwacker and I casually debated whether Santa’s sleigh, parked nearby, would make a suitable workout station. But even in our delirium, we decided that push-ups on Santa’s ride might be crossing a line.

    Midway through the chaos, Jose slipped away, duty calling him to mold the minds of America’s youth. He is, without question, a hero, a legend, the wind beneath our collective wings.

    We closed with a Circle of Trust (COT), sweaty, sore, and better for it. Cowbell, it was good to have you back. To the strange kids at the stage: we hope you were entertained. And to everyone else, see you at the next beatdown—bring your grumbles and your grit.

    Okay, so Steve might be sick and I(Jose10K) wrote this backblast because of my abnormal obsession to reach my stupid goal!

  • Band of Brothers go to the SPA – from Jose10k

    YHC decided to try something different this morning. I recently purchased bands for my wife’s gym, so I decided to bring them to the beatdown. After a quick warm-up, I brought them out for everyone to pick a different level of band. On this chilly morning, it was time to do some leg work. With the bands above the knees, side lunges up the ramp with a squat in between. Up and down twice leading off with the different leg. At the top, side leg raises with the bands around the ankles, 10 irkins in between switching legs, 2 rounds of that. Moseyed all the way down to the first floor to our newly named SPA. The nice enclosed walkway where we did 10 minutes of core. Back outside for 2 calf raises up each step and then LT. Dan the length of the parking garage and back. COT and prayers for all those traveling. Thanks for letting me lead gentleman. Die Hard Q coming this Tuesday at Grandmas
    SYITG
    I wonder if the Splash Pad has a Spa, or even participants. Deep thoughts by Jack Handy.

  • One Pax in a Pear Tree – from Hogs Breath

    YHC arrive at the 007 brightly lit up or Slidell Bayou Christmas!

    Yhc was the only one that showed, so he took advantage to get a beatdown while looking at the Christmas lights!

    Yhc warmed up with a mosey around the circle followed by some sprinst through the lighted Christmas tunnel. A few rounds Jack Webb and some more moseying’

    Papa Noel will be there Monday the 23rd!

  • Omaha, Omaha, Omaha – from Jose10k

    The cool front came in and 4 HIMs took the red pill this morning. Steve had to drop out, so YHC took the Q. Which included some warm-ups, then we took off and ran the usual loop. The other 3 took one more lap around the subdivision, and I went straight back to head to work. Movie night at Wacker’s house tonight! SYITG

  • The 12 Days of Fitmas, 9 Days before Christmas – from Bolt

    KB was the first to both call for and seek accountability, quickly followed by Boo-boo. YHC decided to participate and then realized it was the last chance of the year to give the pax their annual gift—12 Days of Fitmas…the Q shall b YHC’s! Frac would b pleased that Rapper’s Delight would b replaced by 120bpm Christmas playlist.

    The Thang: Each additional day will add an exercise and the corresponding number of reps resulting in a ladder workout:
    Day 1: Mosey
    Day 2: Merkins
    Day3: Shoulder Taps
    Day 4: Lunges
    Day 5: Burpees
    Day 6: Squats
    Day 7: Diamond merkins
    Day 8: Big Boy sit-ups
    Day 9: Plank Jacks
    Day 10: Superman
    Day 11: SSH
    Day 12: Mtn. Climbers

    With 11 minutes left, we put our fate in the “deca-die” of pain, rolling for random exercises (OYO) including 15 squat jumps+20 burpees, 1 min wall sit+30 tricep dips, etc. COT.

  • Stack Attack – from Hawgcycle

    Conditions: 57 degrees, Humidity 98%, Wind 2.2 mph form ENE

    It’s been a while since I have been the Q. I dusted off a favorite Pandemic Exercise, the Stack. There is more recovery built in than most F3 workouts. The idea for the recovery is based off the chapters about Maximum Sustained Power in the book Primal Endurance that Turbo Tax recommended to me years ago. The idea is to basically get a weight that is hard to lift, wear yourself out lifting it, then recover so that you can give it your all again.

    The Thang:

    Warm up – SSH x 20; Grass Grabbers x 10; Imperial Walkers x 15; Merkins x 10; Squats x 10; Peter Parkers x 15; Abe Vigodas x 10

    The Stack:
    • Hell Raisers x 5
    • Hell Raisers x 5; Shoulder Press x 10
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20
    • 2 min Recovery – Tree Pose
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25
    • 2 min Recovery – Planks and Bridge
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25; Chest Press x 30
    • Stretching

    There was a 20-30 second recovery between each exercise in addition to the 2-minute recovery between sets starting after the 4th.

    Back to the flag to join up with The Boge, who had requested a private KnOT session with Scantron.

  • OG Christmas – from Goose

    Though YHC enjoys the feelings produced by Christmas songs this time of year, nothing really compares to what a good Christmas carol does to you. Oh, yes–they’re two different things. Just do a Spotify search, and you’ll find your playlists provide two different experiences. As it turns out, Christmas has been around a lot longer than today’s version of Old St. Nick (only really popularized in his current form by Coca-Cola less than 100 years ago). But, sadly, most people haven’t experienced the deeper depths of the season, which can only be accessed via the old school Christmas carols, the English-language ones that have been around for centuries and can still be heard in the background of movies, commercials, and tasteful stores. You grew up with them, they’ve been around forever, but maybe you’ve never noticed them, or they’ve been drowned out by modern day noise like Bing Crosby, the Beach Boys, and color television. So, this morning, YHC decided to provide a little cultural healing via beautiful, age-old carols and burpees.

    We started with a warmup of the usuals with an eventually solid group of 8 PAX rounding out the circle where the blocks waited ominously.

    This was followed by a long-winded explanation of the above with instructions that a carol would play for about three minutes, during which we’d do 7 reps each of 3 exercises over and over while the PAX tried to guess the title of the carol. If they guessed it, no penalty, but if they didn’t, all would do 10 burpees. It went like this:

    * In the Bleak Midwinter:
    * AMRAP: 7 merkins, 7 squats, 7 BBSU
    -Valve: “Is this English?”

    * Holly and the Ivy:
    * Manmakers, curls, rows
    -Popeye: “Come ye Merry Gentlemen?”

    * Wassail Song:
    * Toe tappers, Appolo ono, WWI sit-ups
    -The only one the PAX got, despite having the three song title magicians (AB, Popeye, Suckle), and a Tana, in the mix; only got it because it says “Wassail” a bunch.

    * Lo, How a Rose E’er Blooming:
    * goblet squats, tricep press, WWIII situps
    -Valve: “I’m pretty sure this is the other one again.”
    -Popeye: “Joy to the Merry Gentlemen?”

    * Wexford Carol:
    * Werkins, lunges, Freddys
    -Tana: “This is Sara McLachlan, isn’t it.”

    * The Boar’s Head:
    * OHP, coupon swings, pull-throughs
    -White Meat: “Lucky Charms Christmas?”
    -Popeye: “Deck the Halls with Merry Gentlemen?”

    * Coventry Carol
    * Staggered merkins, block pooper squats, Afflecks
    -AB: “Yorkshire Carol? London Carol? Burmingham Carol? Shakespeare Carol?
    Stratford upon Avon Carol? Mr. Bean Carol?”

    * Gabriel’s Message:
    * SSH, 8-count bb, Bonnie Blairs
    -Popeye: “Renaissance Fest ye Merry Gentlemen?”

    Truth be told, YHC just wanted an excuse to listen to those songs, and those three-minute, three-exercises routines punctuated by burpees are a great way to get the heart rate cranking and the muscles burning without having to leave your spot.

    So, for homework, find a version you like of each of these (and the other awesome carols you might find on Spotify, like “Bring a Torch, Jeannette Isabella,” “In Dulci Jubilo”, “Once in Royal David’s City”, “Sussex Carol”, or “Ding Dong Merrily on High”) and put them during a long car ride with the fam. Unless, of course, you just want to keep letting Bieber tell you what he got for his girlfriend.

    SYITG,
    Goose

  • Skinny Legs and All – from Sandbar

    YHC needs the regular leg day, in my lifelong pursuit of a buckeightyfive.
    Quick Disclaimer followed by a slow mosey up to the clubhouse, around the parking lot, over to the bandstand to scare the ducks, and then up and over the stand. Many pax modified the up and over.

    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the benches in the shelter. Then we did several sets, each followed by a mosey through the parking lot.
    1st Set
    -10 Left Leg Shrimp Squat OYO
    -10 Right Leg Shrimp Squat OYO
    -10 Sissy Squats OYO
    -10 Goblet squats IC with butt to bench.
    Run down to the parking circle and then run backwards.

    2nd Set
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -20 Jump squats OYO
    -15 calf raises, each leg IC
    Run to the clubhouse, run backwards through the lot and back to the shelter.

    3rd Super Set
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    -10 RL back lunges
    -10 LL back lunges
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    4th Set
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    20 monkey humpers OYO
    Then pair up for reverse flutter kicks on the bench. One pax swims with the legs extended off the bench and the other PAX does 50 LBCs. flapjack.
    10 quad hip extensions left and right leg IC.
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    5th Set
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups, Adding a hop to the top of each IC exercise. Then Angie’s List took us out with LBCs

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions. My sons (13 and 15) enjoy participating in F3 from time to time and I thank God for all of the pax that set such a fine examples for my sons of how to be a man in the world – for their families, in various careers, and as leaders in their communities.

  • Ruck around the block – from Akbar

    Me and the 10k this gloom. YHC thought Whacker had the Q but was a week off. Since Jose had a ruck on, I grabbed mine and we rucked down Lamarque to the Lakefront, to Girard – stopping at Rips for 5 calf raises on the stairs, back to Livingston.

    4 corners on the court: Merkins, Freak Nasty, Squats, Shoulder Taps

    Count, name, done.

    SYITG! Akbar