F3 New Orleans

Author: Rudy

  • Dough Nguyener Beatdown of the week – from Hokie

    The slacker Q was moving slow and arrived at 6:31 and was grateful to Catfish for not cheating the Pax out of any of their workout

    The warmup included 8 count body builders, SSH, grass grabbers, Imperial Walkers & Ascending Testicles

    1st round of the workout
    10 burpees, run from pavilion to RR tracks & back
    100 SSH, run from pavilion to RR tracks & back and circle the six

    During round 1 the Q notices two pax were unable to participate in the runs so a quick modification was made. For all the following rounds, the non-runners would mosey the great lawn and the runs to RR tracks for remaining Pax were changed as follows

    Round 2
    10 burpees, run from pavilion to Cafe du Monde & back
    100 imperial walkers , run from pavilion to Cafe du Monde & back and circle the six

    Round 3
    10 burpees, run backwards across great lawn & back
    100 lunges , run backwards across great lawn & back and circle the six

    Round 4
    10 burpees, run around great lawn & back
    100 Merkins , run around great lawn & back and circle the six

    Round 5
    10 burpees, run around great lawn stopping for 10 burpees in each corner

    Return to flag for COT

    CRAZY IVAN
    RUN CAJUN RUN

    Prayers – Frac’s brother in law passed away at 45 after a stroke. Keep Frac’s sister, Jo, in our prayers.

    After 7 Pax for the workout, we had 8 at Cafe Navarre for Dough Nguyener, Thumb War’s in-laws, King Cake

    Thank you for opportunity to lead, sorry for being a slacker … reminder I was 1 minute late for the start … Q’s should post 15 minutes early! I apologize

  • Rocky on the Bayou – from Paradox

    Looking for inspiration to beat this new year into submission YHC pulled together a hybrid of Rocky Balboa inspiration so we could see 2022 through the eye of the tiger.

    Warmorama: SSH, Imperial walkers, arm circles, cherry pickers, high knees, self love

    Pre Round 1
    Played Eye of the Tiger: 60 second intervals, plank, mountain climber, merkins, mountain climber, plank

    Round 1 w/ Apollo Creed
    Running Rich Mansions loops taking turns with ole hickory (30 lb bar)
    Return to parking lot for Creed sprints x2

    Round 2 w/ Clubber Lang
    Indian Run on rich mansion loop with ole Hickory at the lead man, last man with 3 burpees then catch up to front

    Round 3 w/ Ivan Drago: If he dies, he dies…
    Every light post on rich mansion loop with variation pushups at each stop (merkins, wide, diamond, peter parker, parker peter, stagger left, stagger right, burpees, lbcs ) one man has ole hickory at each stop for squat presses
    Return to Stage for Mary: Flutter kicks, dolphin hops
    COT with Enron on the prayers

  • 36 degrees, 36 reps – from Rudy

    Brrr.. It was chilly this morning. There’s only one way to stay warm. That’s right – break out the Lucky Bear. That’ll keep YHC warm! But it definitely prompted some strange looks from the other folks getting an early workout under the shelter. BUT I WAS WARM.

    The LVCC was apparently chilly, so Snooze, Mama’s Pride and Kuch waited as long as possible before emerging for the workout. Frac, confused by a large green fuzzy thing, joined the OTHER PAX for his pre-thang burpees. Baywatch, wearing 17 layers, looked almost as warm as YHC. And then Saban. Brave Saban wearing his shorts. What’s he thinking…

    At 5:28, Mahatma decided that it was time for the workout to get started. Patience, big chief! At 5:30, YHC issued the disclaimer. And we were off.

    Warm Up: some stretching, then SSH x36 (one rep for each degree that the Mini reported this am).

    Thing #1: Lucky 7s. 7 minutes. Each minute, 7 burpees then finish out the minute with exercise that YHC names. Kuch was strangely quiet, after griping that his heart rate wasn’t moving during the warm up. FInish with 1 more burpee for an even 50.

    Thing #2: Grab some bricks from the Mini, and lets head to the mountain. Going up and over, we’ll stop at the half-way, top, 3-quarter and bottom. At each stop, the PAX will do 36 reps. But… If you finish early, keep rep’ing until the 6 finishes the 36 reps. YHC won’t point fingers, but a certain jolly green figure was usually leading up the rear. Situps, Squats, Twists, American Hammer, Calf Raises, Carolina Dry Docks, Shoulder Taps and Newton Cradles.

    OK, I GREATLY underestimated how hard 36 Newton Cradles (2 is 1) would be. That took a while, and several pauses. Yikes.

    Mosey back to the shelter for 2 rounds of 18x Wonder Bras in the peoples chair.

    COT: Prayers of comfort for Frac’s sister, having just lost her husband at too early of an age. Thanks, PAX, for dragging yourselves out of the warm comfort of your beds to start the day pushing me to be a better man.

  • It’s Lonely at the Top – from Mobydick

    Well the cold breezy drizzly gloom almost took out a perfectly good AO. But No Mobydick and Turbo Dog to the rescue. A few minutes late start so I could drive up to the roof of the garage to be sure no other intrepid were lurking about and a light workout began. Since it was only me (Turbo Dog was doing his olfactory inventory) I had me warm up literally with some self love and high knees. The thang was traverse the perimeter of the first and second floor of the garage doing karaoke. Butt kicks. High knees backpedal lunges and and occasional leg of squats. Deeep squats at each parking strip. Some legs got a sprint. Up and down both ramps Up and down all three sets of stairs. That works out to almost a mile. To top it off our came the chain which is 81’ long by the way and a good solid drag back and forth across the garage. A good dose of leg lift and Turbo Dog wrestling and a counts Rama. Prayers for Jose 10 k and Peacock and homeward bound. The chain is unbroken

  • Live Your Chest Life – from Paradox

    **extra late edition** (blame it on Omicron)

    On an extra muggy post- Christmas beatdown YHC was ready for his VQ. Goose arrived to show the ropes and Percolator came in just in time for the mosey. I was armed with a prop (30 lb bar called “ole hickory”) and some choice music up my sleeves for the boys to live our Chest life.
    Warmorama: SSH, Imperial walkers, arm circles, cherry pickers, downward dog (hold 30 sec)
    Mosey: bumper to stop sign to get the glutes firing
    Thang 1: We took rich mansion loop taking turns with ole hickory. At every light post we did following :merkins, diamond merkins, werkins, staggered pushups, peter parkers, parker peters, LBC – chest break- while one man had hickory doing push squats.
    Finished off with a run from last light pole back to the stage passing turns with ole hickory.
    Thang2: Finished the chest life with Eminem “till I collapse”, pushup on “yo left” hold plank the rest. Followed by TubThumpin (burpees on “get knocked down”) and Mobys “Flower” with leg raises on Sally up.
    6 Mom: Big boy situpus, LBCs, Dolphin hops, Dealers choice (Nolan ryans, mountain climbers)
    COT- with Goose on Prayers
    Thanks for weathering my first Q boys!

  • Westward Ho—down R.E.S.P.E.C.T – from Bolt

    Warm-o-rama
    SSH (25), Abe SLOWgodas (12x), arm circles forward/back, seal claps, overhead claps(all 20x), self love (10); Toy soldiers, Hillbillies (15x)

    Frac rules enabled (plane coming in=pause the current exercise for 5 burpees then resume whatever was going on (2X)
    Rochamburpees
    winner does merkin/loser burpees and ties both do merkins, reps equal to round (10 rounds)
    Everest(up/over/back the levee):
    Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat.
    Side straddle hop burpees:
    Perform 5 Side-Straddle Hops in cadence, then drop and do 2 Burpees (5 rounds/10 burpees)
    Planks Jacks (ICx50, Duh!?)
    Escalator:
    10 jump-ups, 20 burpees, 30 merkins
    Chumbaburpee:
    SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH.
    Tie Fighters
    Baby Arm Circles in a lunge position. Forward BACs with right leg forward. Backward BACs with left leg forward to balance the Force
    Mary
    Dying cockroaches 50x, again—Duh!?)
    Wife Pleaser-Squeezer: heels close to butt, elevate to wife pleaser but hold at the top for three count-lower to ground=1, rinse repeat for 10, Mahatma swore his butt didn’t tingle to which I say BS—too scared to admit it!
    Bogey insisted I was gonna need a defibrillator due to my excessive panting throughout the workout to which I say, if I’m not out of breath there’s no way Triple Shift has even broken a sweat.

    COT: beyond honored to be pushed by you men and appreciate those who joined my respect misery.

  • Awake and Present for Okwata – from Snooze

    After doing my best Mama’s Pride impression and sleeping through my Q at Rock City on Monday, I was determined not to let that happen again today. With my alarm clock properly set, I awoke to join and lead 5 PAX for a beatdown on a wet and windy morning at Okwata.

    After a brief disclaimer, we moseyed over to the open area by the lake seawall across from the Mardi Gras Fountain for a quick warmup consisting of: SSH x 20, Windmills x 10, Grass Grabbers x 10, Imperial Squat Walkers x 10, Arm Circles x 10 (both directions), and 8-count Body Builders x 10.

    The Thang

    With our bodies sufficiently warm, we did 2 rounds of stations on the 5 raised planters (1 pax per planter).

    Station 1 = Bulgarian Split Squats (left leg up)
    Station 2 = Derkins
    Station 3 = Bulgarian Split Squats (right leg up)
    Station 4 = Irkins
    Station 5 = Box Jumps
    Station 6 = (Timer) 7 burpees and mosey to Station 1

    Next, we moseyed to Canal Blvd. stopping at each of the 5 tall streetlights along the way for ATMs — 15 Alternating shoulder taps, 10 Tempo merkins, and 10 merkins (all in cadence). In true form police fashion, Triple Shift properly pointed out to me at the third streetlight that my tempo merkins were speeding up and lacked the proper tempo. Never one to want to allow fatigue to impact proper form, I slowed the tempo for the final two streetlights.

    Arriving at Canal Blvd., we rested our swole chests for a bit. Bernie Sanders to the top of the levee, mosey down to the stop sign on the other side; then, back to the lakefront with a Bernie Sanders up and mosey down.

    Enough upper body rest… we moseyed back to the warmup area stopping at each of the 10 shorter light posts along the seawall for Jack Webbs (1 merkin, 2 shoulder press; 2 merkins, 4 shoulder presses; etc…). We arrived back at the warmup area with enough time for LBCs x 20, Dying Cockroach x 20, and Flutter Kicks x 20.

    Back to the flag for COT. As always, thanks for the opportunity to lead.

  • LUNGES & LUNGS REDUX – from Einstein

    a light group at the Gipper this morning – missing a few regulars

    after some chit-chat and a short disclaimer, we got to it…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Hillbillies, Shoulder Shruggs/Rolls, Imperial Walkers,
    Swimmers, Butt Kicks, Grass Grabbers, Neck Rolls, Seal Jacks, maybe some more…

    mosey to the stair case leading up to the Upper Deck of the Justice Center Parking Garage
    heals over hands climb up the stairs, one at a time, while the pax does side staddle hops fore and aft, before regouping

    Thang: (a repeat from the A1C workout a few weeks back – hence the REDUX)
    reverse lunge walk half way down the down ramp, back peddle back up
    reverse lunge walk all the way down the down ramp, back peddle back up
    forward lunge walk half way down the down ramp, sprint back up
    forward lunge walk all the way down the down ramp, sprint back up
    lateral lunge walk – North facing, half the way down the down ramp, sprint back up
    lateral lunge walk – North facing, all the way down the down ramp, sprint back up
    lateral lunge walk – South facing, half the way down the down ramp, sprint back up
    lateral lunge walk – South facing, all the way down the down ramp, sprint back up
    deep squat at every parking space, half way down the down ramp, sprint back up
    deep squat at every parking space, all the way down the down ramp, sprint back up

    mosey back to the flag

    Count-o-rama

    Bubba led us out with a prayer.

    Thanks guys. Always extremely decent of you letting me lead.

  • The Return!! – from Shooter

    With the radar showing a brief window and our sky Q gracing us with the opportunity to get in the Scramble 3 PAX journeyed through the streets of Ole Mandeville.. The best part of this gloom would be the Return of Pelican.. After some chatter and catching up Waterpik arrives through the darkness and we get started..

    Warmup
    10IC SSH, Imperial walkers, Hillbillies, Windmills, Butt kicks, Torso twists. Carioca across half the street and return and ended with lateral hops and grab’s down and back..

    Thang
    Standard route stopping 3 times at Messina and Monroe for 5 burpee’s, 10 jump squats, 15 Merkins and 20 Mountain climbers 2x.. Returning to the shovel flag with 3 mins 20 OYO LBCs, 20 flutter kicks, 10 alternating left over right and right over left crunches and closing with 20 BB sit-ups…

    YHC closed in prayer…

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • The Return!! – from Shooter

    With the radar showing a brief window and our sky Q gracing us with the opportunity to get in the Scramble 3 PAX journeyed through the streets of Ole Mandeville.. The best part of this gloom would be the Return of Pelican.. After some chatter and catching up Waterpik arrives through the darkness and we get started..

    Warmup
    10IC SSH, Imperial walkers, Hillbillies, Windmills, Butt kicks, Torso twists. Carioca across half the street and return and ended with lateral hops and grab’s down and back..

    Thang
    Standard route stopping 3 times at Messina and Monroe for 5 burpee’s, 10 jump squats, 15 Merkins and 20 Mountain climbers 2x.. Returning to the shovel flag with 3 mins 20 OYO LBCs, 20 flutter kicks, 10 alternating left over right and right over left crunches and closing with 20 BB sit-ups…

    YHC closed in prayer…

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!