F3 New Orleans

Author: Rudy

  • Fun n Games till someone gets hurt. – from Kenna Brah

    Warmy
    Imperial Walkers =20
    Tin Soldiers – 20
    Abe Vigoda – 20
    Seal Claps/Overhead/Arm Circle
    High Knees/Butt Kickers
    -FUN –
    Sit Down/Get UP NO HANDS
    Turkish Get UP Training
    Press Up on Tree Branches

    Round-n-Round w/Blocks
    A – 3x
    15 SUMO Squat
    15 Servers – Hands Pressed to Middle – stretch out
    15 One Arm Swings L/R
    15 TriCep Ext – Hands Pressed to Middle

    B-3x
    15 L/R One Arm Row – Grasp Middle
    On your 6 w/no Hands w/block
    15 Pullover/Chest Press – Squeeze Middle
    On your Feet w/no Hands w/block
    15 OHP – Squeeze Middle
    15 L/R Static Lunge Twist
    REPEAT

    Heard some grumbling so I must have done it right. I hope I left you all better than I found you.

  • 25 was the number of the day! – from Boo-Boo

    Mothership

    It’s no secret, YHC does not like cold weather. Upon arrival, the air temp was 34ish with a stiff north wind bringing windchills to 25 degrees. Days of rain preceding created damp and cold! Catfish shows up in a t-shirt and shorts, but at least he had shoes and socks.

    A short mosey to the parking lot across from the flag for what one would think are normal warmup activities; HOWEVER, choosing to forego Moroccan Nightclubs during arm warmups brought us to what only YHC can describe as near mutiny. Therefore, Moroccan Nightclubs were completed out of order, which barely fixed the problem.

    After the warmup debacle, PAX moseyed to NOMA for the following:

    25 merkins, mosey around NOMA x4

    Plank Jack waiting for 6

    25 X-factors (2 is 1) mosey halfway around NOMA x4

    Plank Jack waiting for 6

    Next a mosey to the Children’s Museum to take advantage of the coupons. Three rounds of the following were completed:

    25 triceps extension/chest press
    50 yards, 10 mountain climbers (2 is 1), and back

    25 squat, curl
    50 yards, 10 mountain climbers (2 is 1), and back

    25 rows
    50 yards, 10 mountain climbers (2 is 1), and back

    Coupons returned and mosey back to the flag for some Mary and a mosey around the parking lot to give us 3 miles towards RCR.

    COT and coffeteria followed.

    It is always a privilege to lead a group of leaders. And a special thanks to Catfish for pushing me to commit to a Mothership Q. It was good to be back!

    #Mothership #Boo-Boo#Hokie #Catfish #Snooze #Fracsac #Gabrielle

  • Tunnel Vision – from Russo

    Slightly warmer 42 outside this morning. RCR is in full swing, because 2 HIM were logging some miles when YHC arrived. Pax grew to 4 eventually for the simplest beatdown YHC has Q’ed in a while (i.e math was kept to a minimum, no permutations, calculus, finance, gambling, or geometry necessary)

    Warmup (10x to 20x, all IC)
    -SSH
    -Imperial walkers
    -Toe touches
    -Self love
    -Cherry pickers
    -High knees
    -Grass grabbers

    Thang
    Mosey over to the tunnel for a round of 11s:
    – Merkins and jump squats
    – Mosey down the ramp, side shuffle step through the tunnel, back pedal up the ramp

    Mosey back just in time for a quick plank until the clock expired.

    COT, Name-o-Rama, announcements, and prayer closed us out.

    Thanks for joining/reading. There was some great work this morning, you guys made it look easy.

    Let’s go out and have a great week.

    SYITG

  • I didn’t know I had Muscles There… – from Fast Tax

    It was a rather chilly morning as four PAX manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store.

    After disclaimer, we headed to the rock pile.
    Warmups consisted of SSH, Grass Grabbers, Nancy Kerrigans, and Hairy Rockettes

    After “medium” rock selections, we headed to the Shelter where YHC began the number game. PAX took turns picking a number from 1 to 7 with each number corresponding with the numbered workout below.
    1. Rapid Fire Rock Set
    2. Rock-a-bye Baby
    3. Bearmuda Triangle
    4. Rocks Up – Rocks up
    5. Bear Crawl Snake
    6. Hair Burners
    7. Head, Shoulders, Knees & Toes

    In hindsight, YHC could have mixed it up some since all of the exercises involved shoulder work…we’ll feel that one in the morning.

    As the seventh exercise was completed, we moseyed to the rock pile to drop our rocks and head back to COT for name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship!
    SYITG

  • I Think We Needed Our Heads Examined – from Fast Tax

    Six of F3 Nola’s finest displayed their true grit and stalwart character when they braved the subarctic temperatures and gale force winds to participate in another round of Battle Frisburpee at the Uptowner on Friday. Okay, maybe not gale-force winds and sub-arctic temperatures but it was 36F with light rain and a wind chill of 28.

    After a hasty disclaimer, we moseyed to the driest part of the field for warmups, each of us quietly thinking to ourselves that we should have our head examined…

    Warmups:
    Grass Grabbers, SSH, Bat Wings with MNC. YHC ditched the Swan Dives b/c that would involve getting wetter than we needed to.

    Unwilling to jump right into the highly anticipated main event but trying to keep us warm, YHC kicked things off with Catch Me If You Can:
    PAX partner up. Partner 1 performs 10 Merkins and then sprints to catch the Partner 2, who has been running backwards. Partner 2 now does Merkins while partner 1 runs backwards. The cycle continued until we finished a lap with YHC switching from Merkins to Crab Merkins.

    Wanting to give the PAX some practice throwing the frisbee in the gale force winds, YHC selected Go Fetch as the next thang:
    One pax throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then lunge-walk until they get to the frisbee. First PAXD there gets to throw the Frisbee, rinse and repeat except change out lunge-walk with bear crawl, then back to lunge walk b/c it is too frickin wet and cold for bear crawls.

    With 25 minutes to go, it was time for BATTLE FRISBURPEE.
    Team 1: Fast Tax, Hand Grenada, Charmin
    Team 2: Bogie, Mahatma, Disclaimer

    After a recitation of the rules for those PAX who were new to the game, we commenced. The battle was intense, in part because there was a lot more running with only 3 people per team and a lot more burpees were required due to the wind catching the Frisbee and PAXs’ hands being too frozen to function very well.

    The game was tied with 3 minutes to go as the rain started to come down again. Marshaling their reserves, Team 1 (primarily Charmin & Hand Grenada b/c YHC was done in by that point) adroitly and tactically moved the Frisbee down the field to score the final point, winning the game 2-1.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria at PJs.
    Thanks for the fellowship! SYITG

  • Wild World of Sports! – from Goose

    A solid 9 PAX (ultimately) gathered in the frozen gloom, though Goats in the Machine and the newly named Sonic rolled in a little late and had to meet us on the football field due to a classic 4-year-old shoe hunt.
    PAX: Enron, Cardinal, Kilo, Dumpster Fire, Goats in the Machine, Pope, Coyote, Sonic, Goose

    After a warmup of the usuals (SSH, AC, WM, IW, SL, High Knees and Butt Kicks), we moseyed to the E.D. White football field for the first Thibodaux experience of 1st and 10. Started on the 10 yard line with 10 merkins and 1 burpee followed by a sprint to the goal line and a mosey back to the 20 for 9 merkins and two burpees. Sprinted to the goal line and back to the 30 for 8 merkins and 3 burpees, etc. until we ended at the goal line with 1 merkin and 10 burpees.

    Enron and YHC both noticed the unique, exhilarating feeling of running the length of a football field into the endzone, realizing that it wasn’t something either of us have experienced outside of maybe special teams. I guess late 30’s is better than never, though the roar of the crowd sounded more like wheezing and cursing.

    Nice, long mosey from the field to the Thunderdome hauling all the layers we shed after two minutes on the football field. PAX completed the following on the bleachers:
    20 R Leg step ups
    20 Freak Nasties (YHC shared newfound knowledge of why dips are called Freak Nasties: “Dip, baby, dip!”)
    20 L leg step ups
    20 Irkins
    15 Box jumps
    15 Derkins

    PAX gathered armfuls of wardrobe and moseyed to the diamond for animal baseball:
    Round 1:
    All PAX started at home, revving up with 20 mountain climbers before bear crawling to first, crab walking to 2nd, duck walking to 3rd, and bunny hopping home.
    Round 2–Animals have gone Rabid!
    Started at home by pounding the frozen ground with 10 Mahtkar N’Diayes, then Crawl Bear to first, Walk Crab to 2nd, Walk Duck to 3rd (interesting), and Hop Bunny home.

    Indian Run around the park followed by some Mary at the soon to be built flag: Crunchy Frogs and Nolan Ryans.
    Welcome Sonic!
    COT and Enron prayed us out.
    SYITG,
    Goose

  • Squeaker at The Skinny – from MacGyver

    18 PAX and YHC turned up for a brisk morning at the Skinny, disclaimer was raised then we promptly moseyed over to the field across the street for a warm up –

    Side straddle hops-30
    Abe vigotas slow-10
    Imperial walkers -15
    Peter Parker’s-15
    Parker peters -15
    LBC’s-20
    Flutter kicks-25

    After the warm up we recovered and moseyed to the levee for BLIMPS, running back and forth using the power poles for progressively farther turn around points,

    After (2) 20 count breathers, the PAX moseyed over to the top of the levee for down and back Bear crawls(x2) then sets on the top of the levee

    American Hammer x10
    LBC’s X30
    merkins x20
    Flutter kicks x25
    Wife non-pleasers x10
    Penguins. X15
    Dying cockroaches x20
    All were in 2 or 4 count cadence

    Now that we were rested, we moseyed off the levee to the front of Audubon for 20x dips, and 15 setups. We then moseyed back to COT for echo count stretches, and 20 merkins to round out our morning. Count off, NoR, intentions, and a prayer. Then all the over achievers made a victory lap of Audubon for RCR.

    Somewhere towards the end, Q lost his breath and started squeaking like a pre pubescent teenage girl, but we won’t talk about that. What happens at the The Skinny, stays at The Skinny

    PS; I believe a certain PAX still owes us an explanation of what a “19 year old pleaser” is. It remains to be seen if that mystery will ever be solved……

    PPS; Also YHC can’t remember the names of 5 of the PAX who attended, sorry for that but your not forgotten. T-claps for those HIM’s

    Until next Q-

    MacGyver.

  • Legs for Days – from Paradox

    Started the morning off with a special F3 Thibodaux Ceremony. 4 PAX assembled on the Stage. One of our founding fathers placed our very own shovel flag at the stage and we watched it flap gently in the dawn breeze. Shout out to Goose and Enron for the work on the flag, looks awesome!

    I’ve been feeling a heavy leg day Q so I got in the lab and cooked up a combo leg whoopin from a few previous beatdowns (shout F3 greensboro).

    WarmoRama

    SSH, Windmills, IW, arm circles, (switched to static legs to prep for the carnage), side squat hold, flamingo hold. We needed just a touch of music to get fully warm so we called in Sting and the Police for an assist. . The perfect warm up song doesn’t exi….ROXANNEEEEE : run in place and burpee on Roxannes .

    THANG 1: Mosey around rich mans loop with RochamBurpee at every light. Started with 1 burpee (loser) and 1 merkin (winner) and progressed through ten lights. As the pressure increased the silence of Rock Paper Scissors strategery was deafening. Percle went on a deep run and benefited many light merkins while Goose took shots in the deep rounds that he surely regrets. 10 rounds and back to the FLAG (its so beautiful…)

    THANG 2:
    Set 1: With Coupon: Deadlift-Squat-Right fwd lunge, Left fwd lunge (that’s 1 rep) x10
    Run the track
    Set 2: 10 squat jumps, 20 mountain climbers (1 leg is 1)

    Repeat Entire Cycle 4 times
    This lasted much longer than intended, YHC got lost in the leg pump and I Looked down at 6:55!
    but we had time for a finisher with 10 second
    Al Gores and 30 seconds of depth charges (low slow squat then explode up)

    COT and Percle prayed us out
    Solid Leg Day fellas!

  • Wherever two or … well, two are gathered… – from Hokie

    As the clock read 0627, YHC arrived at Renaissance to one Pax doing burpees waiting on the Q’s arrival.

    After hearing the 0629 alarm, YHC started with a disclaimer including realizing there may possibility be only two in attendance while the thermometer read 37° Or was it The Q’s calendar stating Sandbags that scares Pax from attending.

    Either way, we started with a warmup mosey loop at the entrance of NOMA, Abe Vigoda x10, another loop, and grass grabbers x10, another loop and arm circles x 10.

    For the Thang, Pax 1 would mosey a loop around NOMA while Pax 2 would perform exercise, then switch

    Rounds 1 & 2, exercise 60# sandbag burpee thrusters

    Rounds 3 & 4, 60# sandbag bench press

    Rounds 5 & 6, 60# sandbag toss over the shoulder

    We then moseyed to back of burpees before 3 minutes of Sunday mornings then back to the virtual flag & COT and the arrival of a 3rd Pax who escaped a house full of 9 girls for a run