F3 New Orleans

Author: Rudy

  • The Mogadishu Mile – from Kilo

    YHC was a bit nervous for this VQ but before the gloom came, he spent the previous night checking the Q sheet, looking up a beatdown worthy of the events of the day (asking for his FiA’s dad’s blessing). No one signed up to Q, the Pax questioned who would do it and YHC claimed it less the moment pass. The Pax were kind enough to let him VQ and offer some fraternal correction along the way.

    Disclaimer, mosey, Warm-o-rama, then the Thang:

    4 Rounds: 19 ground-to-overhead, squats, merkins, 400 meter mosey all while maintaining contact with your favorite rock.

    Finish with announcements, intentions and COT

  • Someone used to be reliable with those backblasts. – from Russo

    Let me tell you about this morning’s workout from the perspective of Jose10k, who, mind you, wasn’t leading but set a personal goal with paxminer. The only way to achieve the goal is to get credit for the workout.

    First off, Jose10k, being the overachiever he is, strapped on a 25-pound ruck sack and decided to play Man vs. Mandeville before we even started. He ran through the downtown streets, up and down the Trailhead, and even made the stairs his personal Everest—for 40 minutes. This man was on a mission to redefine cardio. My backblast, my own personal compliments.

    Then Russo, the designated leader (but clearly not the main character), took over. He started with a warmup—nothing too fancy, just enough to make us wonder if Jose had extra oxygen tanks in that ruck sack. Afterward, we moseyed to the well-lit arches on the trail, probably so Russo could see the look of regret in our eyes as he introduced 11s: shoulder-tap plank jacks and merkins. Shooter made light work of the situation. Performing each exercise with perfect form and precision. He thoughts of the buck he’s been seeing on his deer cameras. His focus was on bagging this deer, and the pavement felt his wrath.

    Here’s the kicker: to get from one end to the other, we lunge-walked. Yes, lunge-walked, like we were auditioning for a low-budget version of the nutcracker. Then we backpedaled to the start, because apparently walking forward wasn’t hardcore enough. To top it off, we had to slalom the entire Trailhead back. By “slalom,” I mean weaving like we were training for the Winter Olympics, except instead of snow, it was pavement, sweat, and a faint sense of dread.

    Russo’s idea of “rinse and repeat” wasn’t so much about refreshing us as it was about turning our legs into spaghetti. Meanwhile, Jose10k cruised through it all with the casual intensity of a man who already ran a marathon before breakfast. Shooter set the pace, while we chased after him as fast as we could. Plus, as per the norm, Jose had to duck out early to educate the future leaders of tomorrow. As I heard through the grapevine, Shooter crushed the remaining 11s, and God help that Buck try to survive Shooter’s pursuit.

    In summary: Russo led the workout, but Jose10k was the workout.

  • Well, we have to do something – from Akbar

    3 HIM in the early gloom on a dreary morning. After the Lakefront Massacre of Waterpik calling a pass the Q – each man put his best (or worse) beatdown in: Jose 10k’s 200 individual squat Dora, Zoo’s Bear Crawl on the Breakers, Birds leg burner and other downpainments. YCH arrived with a full body ladder and we were done with it on the 2nd block. But we prevailed.

    Warm up: Grass Grabbers, Imperial Walkers, Hillbillies, Arm Circles, Self Love, and Shoulder tabs.

    Mosey to the playground for 3 sets of 10 pull ups and 15 SSH.

    Ladder up and down on 4 corners: 5, 10, 15, 20 of Tempo Merkins, Mountain Climbers, Stone Mountains, and Copperhead Squats

    Take a breather at the court, then to the tables for Freak Nasty, Bulgarians, Supermans

    Mary and plank to the end.

    Appreciate the post! SYITG,

    Akbar

  • Mana FLow Brah – from Kenna Brah

    YHC was feeling frisky and thought of a delightful combo meal for the PAX.
    Having assembled at the flag, in the gloom (literally) we moseyed to the JPAS and coupons were acquired.

    Warmup – using random rep counts to keep everyone in a chaotic mood.
    Arm Circuit
    Finished with some North African Sance Salon moves
    Imperial walkers
    Toy Soldiers
    Low Slow Squats

    Thang a majig Combo Meal
    5 Sets
    Move 1 – 15x
    Form Standing Position – Inch Worm out to a Merkin
    Push back into a frog, then push out to a cobra and then push back to an A-Frame – Return to standing. This would look like an animal flow workout
    Move 2 15x
    With Coupons –
    Curl Up to OHP To Tri Cep, Return to Curl Down
    Move 3 15x/leg
    Coupon Hold – Lunge

    Move 4
    Hold Coupon in front like a static curl, arms bent at 90 deg. (we;re making groceries), walk up/down the ramp
    That’s a set, repeated 5x

    That was alot more work than I expected, so everyone was breathing hard

    FINI
    On your 6, hold coupon behind your head, knees in LBC position
    Pull coupon to over your , elbows touching knees, return to starting position
    10x

    Holding Coupon Over your chest – Protractors 3 rds

    Side Plank – 10/side

    Times up – Mosey back
    COT

  • TA’s 2nd Maniversary – from Architect

    YHC was not in the mood for running…seems to be a theme lately.

    Disclaimer, warm-ups, late arrivals, really late arrivals, new faces, grumbling….all signs of a good day.

    Exercise 1 – 7 Mins in Heaven – 7 burpees, 14 merkins, 21 Squats, 28 FKs, repeat for 7 mins.

    Rocks selected –
    R1 – 12 Thrusters
    R2 – 12 Curls, 10 Thrusters
    R3 – 12 AHammers, 10 Curls, 8 Thrusters
    R4 – 12 Declined Merkin, 10 AHammers, 8 Curls, 6 Thrusters
    R5 – 12 “Hell Raisers”, 10 DMs, 8 AHammers, 6 Curls, 4 Thrusters
    R6 – 12 Rows, 10 “HRs”, 8 DMs, 6 AHammers, 4 Curls, 2 Thrusters
    R7 – 12 Rock Passes, 10 Rows, 8 “HRs”, 6 DMs, 4 AHammers, 2 Curls

    Replace Rocks and CoT.

    Prayers for the Holidays and Great to see Gumbo join us!

  • Hell Freezes Over: Jose10k beats all other runners including Speedy – from Jose10k

    Yup, the title says it all. And no, I wasn’t the only one posting. Do you think this is the splash pad? Prepping for next years turkey trot, my miles were in the 8s. Theirs were 9:48. SYITG

  • The Big Picture Hurts Sometimes   (by Pope) – from Goose

    PAX: Pope, Goose, Bambam, Duke, Maneater, Jackknife, Captain D, Darrell Strawberry, Honey Suckle, Popeye, Yankee Joe
                     
                      The morning began with YHC coming downstairs to the scene of the average 10 minutes before our family’s departure for something like a doctor’s appointment or church or the like, but at 5:50 am. Reasons for our showing up at 6:27 included our inability to find a suitable cold-weather hat for Duke and an ill-timed wakeup of mini-2.0 (and YHC’s inability to find his object of pacification). Eventually we managed to get moving; we arrived and parked by the field by Bayou Road. We greeted the early PAX by 6:30 and had the usual warmup (SSH, imperial walkers, toy soldiers, windmills, WMH, arm circles, cherry pickers, self-love) then moseyed.
                      YHC jumped ahead of the PAX, grabbed five cones, and set them up in the field in pentagonal fashion, each about 10 yards apart, with a small piece of Paw Patrol diaper box with much less friendly sharpie handwriting on the blank sides. The rest of the PAX grabbed coupons out of Goose’s truck and fell in inside the pentagon. YHC proceeded to explain the circuit, with exercises corresponding to each stage of man’s journey from his origins to his return to God.
                      The routine (largely inspired by Coyote’s everything-I-hate formula) was as follows:
     
    ·      Station 1(the Trinity; the Source of all things)
                      7  8-ct blockee builders, shoulder-carry coupon to next station
    ·      Station 2 (Creation; man created in God’s image)
                     7  man-makers, rifle-carry to next station
    ·      Station 3 (The Fall; man is thrust from grace)
                      15 thrusters, murder bunny to next station
    ·      Station 4 (Redemption; Jesus’ death and resurrection)
                      15 WW3 situps (modified from 20 after one visit), coupon lunge to            next station
    ·      Station 5 (Glorification; man’s return to God)
                                        20 star jumps, block-n-bear back to station 1
     
                      The backdrop soundtrack playing during the repetition of the above routine had been laced with a few songs (covers by the Snake Charmer, distinguishable by the bagpipes at the beginning of each of the songs) that acted as circuit-breakers; upon hearing these the PAX stopped wherever they were and ran a lap around the entire field. Station 3 had a catch to it, namely that if a PAX was there doing thrusters when a circuit-breaker sounded, he would have 30, not 15, thrusters now to complete. As a result, thrusters didn’t seem to be as much of a struggle for the PAX today as they usually are.
                      All the PAX started at station 1 and went at their own pace. Naturally, Goose and Honey Suckle led the way; YHC was drained of q-drenaline, and found what motivation there was to be found in trying not to get lapped by Goose. Additionally, YHC had a realistic experience of the faith journey, frequently hounded by the mental hostility of the adversary (portrayed this morning by Jackknife, who hounded YHC like a dirty little demon in oversized gloves).
                      The PAX recovered at 7:29 and returned the coupons.
                      COT and Maneater prayed us out.
                      Happy 11th birthday to Darrel Strawberry! Congrats on entry to the 11-year-old 2.0 gang of rascals.
                      Real shoutout to the PAX who showed up this morning, as chatter continued for the entire beatdown. Wishes of abundant graces for us all this Advent.
                                                                                                                                                                      SYITG, Pope

  • The Big Picture Hurts Sometimes   (by Pope) – from Goose

    PAX: Pope, Goose, Bambam, Duke, Maneater, Jackknife, Captain D, Darrell Strawberry, Honey Suckle, Popeye, Yankee Joe
                     
                      The morning began with YHC coming downstairs to the scene of the average 10 minutes before our family’s departure for something like a doctor’s appointment or church or the like, but at 5:50 am. Reasons for our showing up at 6:27 included our inability to find a suitable cold-weather hat for Duke and an ill-timed wakeup of mini-2.0 (and YHC’s inability to find his object of pacification). Eventually we managed to get moving; we arrived and parked by the field by Bayou Road. We greeted the early PAX by 6:30 and had the usual warmup (SSH, imperial walkers, toy soldiers, windmills, WMH, arm circles, cherry pickers, self-love) then moseyed.
                      YHC jumped ahead of the PAX, grabbed five cones, and set them up in the field in pentagonal fashion, each about 10 yards apart, with a small piece of Paw Patrol diaper box with much less friendly sharpie handwriting on the blank sides. The rest of the PAX grabbed coupons out of Goose’s truck and fell in inside the pentagon. YHC proceeded to explain the circuit, with exercises corresponding to each stage of man’s journey from his origins to his return to God.
                      The routine (largely inspired by Coyote’s everything-I-hate formula) was as follows:
     
    ·      Station 1(the Trinity; the Source of all things)
                      7  8-ct blockee builders, shoulder-carry coupon to next station
    ·      Station 2 (Creation; man created in God’s image)
                     7  man-makers, rifle-carry to next station
    ·      Station 3 (The Fall; man is thrust from grace)
                      15 thrusters, murder bunny to next station
    ·      Station 4 (Redemption; Jesus’ death and resurrection)
                      15 WW3 situps (modified from 20 after one visit), coupon lunge to            next station
    ·      Station 5 (Glorification; man’s return to God)
                                        20 star jumps, block-n-bear back to station 1
     
                      The backdrop soundtrack playing during the repetition of the above routine had been laced with a few songs (covers by the Snake Charmer, distinguishable by the bagpipes at the beginning of each of the songs) that acted as circuit-breakers; upon hearing these the PAX stopped wherever they were and ran a lap around the entire field. Station 3 had a catch to it, namely that if a PAX was there doing thrusters when a circuit-breaker sounded, he would have 30, not 15, thrusters now to complete. As a result, thrusters didn’t seem to be as much of a struggle for the PAX today as they usually are.
                      All the PAX started at station 1 and went at their own pace. Naturally, Goose and Honey Suckle led the way; YHC was drained of q-drenaline, and found what motivation there was to be found in trying not to get lapped by Goose. Additionally, YHC had a realistic experience of the faith journey, frequently hounded by the mental hostility of the adversary (portrayed this morning by Jackknife, who hounded YHC like a dirty little demon in oversized gloves).
                      The PAX recovered at 7:29 and returned the coupons.
                      COT and Maneater prayed us out.
                      Happy 11th birthday to Darrel Strawberry! Congrats on entry to the 11-year-old 2.0 gang of rascals.
                      Real shoutout to the PAX who showed up this morning, as chatter continued for the entire beatdown. Wishes of abundant graces for us all this Advent.
                                                                                                                                                                      SYITG, Pope

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG