F3 New Orleans

Author: Rudy

  • Light poles can bring the pain too – from Thighs

    This week, we were pleased to have a warm front that rolled in.
    We started the beat down with a warmup run and then:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Squats

    Then we mosey-ed to the light poles.
    We started the workout with an AMRAP workout of 40 secs on and 20 secs off.
    Between 2 light poles, we did 2 Burpees at the first light pole. Running to the 2nd light pole, we did 5 Smurf Jacks, then run back to the first light pole.
    We did 5 minutes of AMRAP.

    Then we did a Gauntlet with each light pole representing a station:
    Station 1: 3x Burpees
    Station 2: 15x Merkins
    Station 3: 30x Mountain Climbers
    Station 4: 45x Squats

    Then we did a quick round of Rochamburpee.
    We did 5 rounds and one PAX lost the entire time. 😉

    After that set, we ran back to the start and did a set of ab workouts.

    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!

  • Beautiful morning for a run – from Jose10k

    7 showed up on a gorgeous morning to run the streets of Covington to celebrate Barely Legals birthday!

  • December Flickerball Challenge – from TruCoat

    A robust group assembled Saturday morning for some friendly strife on the Northshore Flickerball Field and a bit of personal challenge. The group began the work-out by competing in an abbreviated IronPAX 2022 Challenge, CARE BEAR SQUARED. Each competitor completed several iterations of a 100-yard course, with sets of 25 air squats, merkins, big boy sit-ups, and burpees interspersed by different forms of the bear crawl. Most hit the intended mark of 250 reps or 2.5 total iterations in the 20 minutes allotted.

    With the warm-up complete, we turned to the main event, Youth versus Beauty (Seniors) in a 25-minute game of flickerball. As expected, the Seniors built momentum early and took the lead as Zoolander whizzed one into the narrow goal. The game remained 1 to nil despite constant attacks by the Seniors, with the Youth’s star defended, Dukes of Hazzard, devoting his body multiple times to the ensure a solid defense! Dukes’ dedication sparked several inspired runs by the Youth, capped off three times by the unstoppable Brexit. With the score flipped in the Youths favor and time winding down, the Seniors launched multiple attacks to no avail. The game ended dramatically with a ball in the Lake drifting towards New Orleans. Bushwacker, aka WaterBoy-Aquaman, bravely entered the ice-cold, gator infested waters to retrieve the ball and commit to a re-match against the Youth one day. Prayer and coffee followed.

  • Got a Fever and only Prescriptions is more keetlebells – from Mr Rodgers

    At 6.20 a.m. when in route to the mothership, I took a quick glance at who was to q. It was empty, so I decided to step up. In concert with our weekly topic of got to have more cowbells, we replaced the cowbell with a fevered prescription for more kettlebells. Triple Shift stated, I have kettlebells in my van. I said, bring them on, and the pax took off. We were in route to the baby foundry and decided to stop off and get in a circle and do a 15-minute EMOM with nothing but kettlebells. Not knowing what left to do, Triple Shift was itching to throw in his take on the kettlebells. Since he brought the kettlebells, I passed the torch to Triple, who led the next three exercises. Anxious to take back reins , Kennebra stepped in, grabbed a couple of exercises, and Bogie was quick to take it away. All in all, it was a great workout on the fly with nine pax at the mothership. Happy to lead these men, but I need to be better at sticking with my conviction and not with the consensus of relinquishing control.

  • Legs & Core & Triskaidekaphobia at The A1c – from Einstein

    Cool this morning at the A1C ~ 40 degrees.

    WARMUP: all IC13x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops), hi jack hi jills,
    shoulder rolls, butt kicks, high knees, monkey humpers, etc.

    THANG 1: set of 13s on the upper ramp; reverse lunges at the bottom, merkins at the top: with choice of running between the top and bottom; forwards, backwards,
    side shuffle, karaoke

    THANG 2: on the parking lot strips with core at the four corners; side to side lunges every other stripe, big boy sit-ups,
    freak nasties, freddie mercury(s),

    T-Claps to Jose-10k, who performed all wearing 25 lb ruck vest.

    Fletch prayed us out with intentions for Moby’s friend Steve.

  • Long and Whining Road – from Honeysuckle

    The PAX arrived to a sub-40 degree, dew-covered Lion’s Den. They were beaming like an Eagle Sunrise with the confidence that YHC would keep their shoes clean and grassless. Valve was waiting behind Aldi until post-SSH’s. Chatter was at an 11.

    Waramarama: SSH, Imperial Walkers, Slow High Knees, Slow Butt Kicks, Arm Circles, Cherry Pickers, Windmills, Willie Mays Hayes

    The Thang:

    The demise of the Free Solo franchise has left an emptiness in the PAX the size of a time dilator. So YHC took it upon himself to reprise a Beatledown (thanks Prof Dox) following September’s AB-bey Road. Today would be a trip through the Let it Be album, and the discerning ears of today’s PAX would surely recognize it as the “Let it Be (Naked)” re-release, with a lot of the musical embellishments and chatter removed. Unfortunately, YHC would have a much tougher time removing chatter today.

    Get Back: PAX run around the civic center, and on the “Get Back” choruses, switch to nur.
    YHC advised the PAX to stay on the sidewalk, which further lulled them into a sense of dryness.

    Dig a Pony: Grab coupons, WWIII situps during verses, and 15 standard presses during the chorus. This was done on the sidewalk. Some pax saw moving diamonds in the sky (not sure about lucy).

    For you Blue: Head to the steps. 25 Johnny Dangers (calf raises), finish running up the steps, across to the other steps, head down and back around. “So we don’t just go back and forth? We have to run through the cold wet grass?” Yes.

    The Long and Winding Road: This is where it became full horror movie. Bear crawl snake was done in the grass. The pain felt in our hands was only eased by their eventual numbness. However, YHC was impressed at the speed that the bear crawl snake progressed.

    Two of Us: PAX paired up, did 10 partner derkins, partner drag to the other sidewalk, 10 more partner derkins (roles flipped), partner drag back. Valve and YHC wisely partnered up.

    I’ve got a feeling: Hillbilly walkers during song, and Bobby Hurley on every “oh yeah” and “oh no”. Only YHC had any idea of what was going on at this point, with the only consolation being that “don’t let me down” was coming up.

    One after 909: 9’s instead of 11’s. J-los on one side, wife pleasers on the other. No one completed these before the song was over, but we got sort of close.

    Don’t let me down: Rifle hold the coupon during the “don’t let me down” parts. Thrusters during each verse of the other parts. This was a chatter killer. One day, YHC may look back at this beatdown and decide that “Don’t Let Me Down” was the only decent thing we were able to pull out of this whole cold dewy mess.

    At this point there were 3 more songs to go (of a 35 minute album) but 3 minutes left, so we skipped to Let it Be and did Mary to wrap it up.

    COT: announcements, intentions, AB prayed us out

    Always a pleasure working out with this group. Lots of moving parts and jumping from one song to another definitely added confusion but at least it made the time go by more slowly. Maybe we’ll see another Beatledown in the future. Until then, may your life be filled with Cold Dewy Fields Forever.

  • Give the man the credit! – from Shooter

    This BB is being written to make sure the man gets his due. You know what I am talking about when I say the commitment of Jose10k is undeniable and he will not only post but Q and he deserves nothing but respect..

    It’s a run AO so you know what we did..
    Followed by a little Mary!!

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

  • Who’s the Q? – from Kenna Brah

    WIth the expected Q not present, 3 PAX headed to KOT/KettleBell combo and 2 went for a run.

  • Who’s the Q? – from Kenna Brah

    WIth the expected Q not present, 3 PAX headed to KOT/KettleBell combo and 2 went for a run.

  • Variety Pack at The Gipper – from Einstein

    Cool and windy at The Gipper this morning ~ 42 degrees.

    WARMUP: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, side to side lunge,
    shoulder rolls, butt kicks, high knees, monkey humpers, smurf jacks, etc.

    THANG: 3 sets of block work, mostly in cadence x15, separated by a run around the long block.

    SET 1: curls, overhead press, rows, side stretch lift left, side stretch lift right, squat with block
    RUN

    SET 2: big boy sit-ups with chest press, blockee burpees, wind shield wipers, push up onto block-push down alternating sides, merkins
    RUN

    SET 3: 360’s while in derkin plank – clockwise then counter-clockwise, farmer carry around the triangle right arm,
    farmer carry around the triangle left arm, rifle carry around the triangle,
    rifle carry to return the coupon blocks.

    MARY: Nolan Ryans and 1 minute plank to wrap it up

    Shooter prayed us out with special intentions for DarkWingDucks uncle-in-law, and for Fletch’s man bunn