F3 New Orleans

Author: Rudy

  • A Hose By Any Other Name – from Steve

    35º temps may have kept a bunch of the regulars away, but it brought in an old (in all senses of the word, especially compared to his firehouse brethren) regular who was… still on the clock! This meant my original trip down to the tunnel would be off the table – gotta stay in radio distance – but you know what they say: one door opens, and out through the other door comes Wacker with a 100 feet of bundled hose. That’s right, he came bearing coupons this morning.

    And to be honest, YHC was thankful it wasn’t the 130 lbs dummy that has been oft teased, as fun as it sound picking that thing up with frozen fingers. Also, the buried memory of carrying Frank through a path of slop during a Tough Mudder would’ve no doubt resurfaced, and sometimes it’s best to keep those things buried.

    And of course, Granny’s favorite grandson, the ever present Russo, was also there. So after some chatter, we got down to it: SSH, GMs, ACs, HBs, IWs, GGs, and a quick lap around the trailhead to finish warming up (and also give me time to come up with a plan!).

    Thang:

    First up, 1 guy would carry the coiled hose up the stairs and back, while the other 2 would be performing steps ups. Rotate until everyone’s carried said hose. (There’s a joke in here that I’m missing – where’s Zoolander when you need him?)

    Next up, same thing but instead of step ups, we did freak nasties and derkins.

    Time to give the hose a rest and get started on legs. Lunge walk the small field along the corridor, stopping at each tree (there were 5) for a set of: x5 squats, x5 jump squats, x5 monkey humpers, and x5 Apollo Ohno’s. The original plan was to head back bear crawling and doing 4 different type of merkins x5 at each tree, but that sounded terrible, so instead we did some Rochamburpees.

    Now, while you may see YHC at 0515, I don’t actually become a functioning human until around 0800. So while this seemed like good idea with three people (“hey, there’ll just be two losers or two winners”), the actuality is that it doesn’t really work if each of the pax chooses a different shape. That’s just a tie. So we modified and when that happened we simply split the number of burpees/merkins.

    Nearing the home stretch, we finished up with a sprint down the corridor, quick trip up the stairs and back, sprinting back down the corridor to the start.

    Mary consisted of quick rounds of leg raises, heels to heaven, lbcs, Freddie’s, Dolly’s, Rosalita’s, and 10x merkins.

    Countdown, nameorama, announcements (remember to send in your RCR team members, shirt sizes, and payments ASAP!) and Russo offered a thoughtful prayer of thanks. Which I second – thank you guys for posting on such a chilly morning, offering me the opportunity to lead, and just generally pushing me to be better in so many ways. Appreciate it.

  • Mardi Gras Mambo – from Hokie

    On Monday I posted in slack stating no one had signed up to Q and I was willing to do so if no one else wanted it.

    As I awakened this AM and saw 41° on my weather app, I regretted my Monday Slack post but knew I had to get up and attend the Best Bank.

    Upon my arrival I saw the Mardi Gras lights, checked F3 NOLA to see no one volunteered to Q and therefore posted a pic at 0445 inviting folks to come join me for a little Mardi Gras Mambo

    Warm ups

    SSH x 20
    Slooow Abe Vigoda x 5
    Grass Grabbers x 10
    Imperial Walkers x 15

    The Thang – Mardi Gras Mambo

    We started on the River Shack corner

    Each round would start with a 10 burpee buy in and then we would do an exercise in a prescribed number of reps starting at the River Shack Corner and continuing Counter Clockwise to the four Corners of The OG Race Track

    Round 1 was 5 burpees at each of the 4 corners then run to the River Shack and then circle the six

    10 burpee buy in before starting each of the remaining rounds and always circle the six so we would start each round together.

    2. 10 HR Merkins
    3. 15 Star Toe Taps
    4. 20 SSH
    5. 25 low slow squats
    6. 30 shoulder Taps
    7. 35 LBC’s

    We closed with 10 burpee cash out or 100 burpees MABA

    THANK YOU for allowing me to lead!

  • MLK – from Backed up

    Today we celebrated Martin Luther King Jr.’s life and intense, arduous civil rights struggle.
    For warm-ups:
    15 Side Straddle Hops to commemorate his Jan. 15th Birthday
    9 Abe Vigodas to represent him skipping 9th grade
    12 arm circles (12 front/12 back) to represent him skipping the 12th grade
    15 Mountain Climbers to represent how old he was when he entered college at Moorehouse
    30 Burpees to represent the 30 times he was imprisoned.

    For the workout Part 1:
    55 Kettlebell Swings to represent the year 1955 when he earned his doctorate in systematic theology from Boston University.
    63 Step-ups represent the year 1963, the year he gave his famous I have a Dream Speech in Washington DC
    68 Lunges to remember the year 1968 he was assassinated in Memphis
    83 Plank jacks to represent the year Ronald Regan made MLK Day an official federal holiday.

    For the workout Part 2:
    While listening to the entirety of his “I have a Dream” speech, we did a Diego. Partners took turns running a short loop and doing the following exercises.
    100 Merkins
    150 Overhead Presses
    200 LBCs
    250 Block Curls
    300 Squats

    Those present:
    Backed Up (Q)
    Bread Sticks
    Kuch
    Saban

  • “The cold made my wee wee go pee pee.” – from Akbar

    Things you’ll only hear at Waffle house. This was said as a grown man walked through the door, and decided to tell YHC, Steve, and Russo what business he had to take care of – as if his inner child woke up at that opportune moment. YHC knew it was going to be cold, obviously everyone else knew as well. 5 Pax gathered this cold and gloomy morn. Grover EH’d a guy who fartsacked, but it was great having him in the gloom again. The plan was to get warmed up really quick.

    Conditions: Cold, as mentioned above, with a slight wind.

    Warm Up x 10 IC – High Knees, Butt Kicks, Self-Love, Cherry Pickers, Arm Circles F/B, IW

    Playground: 11’s of Swerkins (plank position, legs in swing ab crunch/Merkin) and Pullups with 25ish yard run in between.

    Mosey to the Lakefront by Rips down Noah’s Ark with a modified Red Barchetta to get the blood pumping. Stop at each intersection for 1 exercise until we reached the wall – 50 SSH, 40 Mountain Climbers, 30 LBC’s, 20 Merkins, and 10 Squats.

    Wall x 20 IC, 2 sets. Freak Nasties and Shoulder Taps

    Stairs at Rips to climb the Stairway to 7. Pax line up in plank, 1 at a time do: 1 Freak Nasty, 1 Dirkin on the bottom step; run up to the top for 1 Squat, run back down the other side. Rinse and Repeat adding 1 rep for 7 rounds. Pik reminded QIC of the time check and we only got to finish 6 rounds.

    Run back to the Marsh in time for COT followed by breakfast at Waffle House.

    Announcements: Krazy Ivan Feb 3rd 8pm. Run Cajun Run – get your teams together, sign up coming. Sponsors due by Jan 26th.

    NMM
    We are told to always plan for more than we need in case time runs out. I had enough for another 30 minutes. I haven’t fully figured out how to work the new Garmin I got for Christmas, Pik saved me from going over. Great conversation as always, which continued as expected at Waffle House.

  • Where is Snoooooze? and Popeye’s is closed – from Hokie

    There were 10 Pax showing up at two sites.

    Frac, Hokie, Gabby & Catfish attempted to re-launch Popeye’s only to find Lafreniere locked up…. upon redirecting ourselves to what promised to bve a fine beatdown by Snooze we headed to Rock City to find Bogey, Hand Grenada, Tenderloin, Triple and Vagabond standing around waiting for 0530 and Snooze when what should appear was not St. Nick but Mahatma with a flag and disclaimer.

    We moseyed to the middle of the field for a circle of rotating warm up Q’s and exercises.

    Still no Snooze we moseyed to the bleachers for warm up Merkins as we ascended the bleachers… 2, 4, 6, 8, 10, 12 & 14

    Now mosey onto the playground for three rounds of three pull ups… and one scary moment as Vagabond took a hard left into a crossbar across the nose…By the grace of God, no stitches and as of this writing he is ok

    As Q’s continued to rotate and there was some mumbling about burpees, we ventured to the rock pile where Bogey took the lead with “impeccable directions” of “grab a rock with some weight to do some exercises and mosey over yonder”. As we wondered, some of us discovered we really could do two things at once, … like walk and curl, then … stop and disobey 😉

    We rifle carried and curled, then stopped and squated 😉 Now mosey some more with indigenous walk while carrying rocks towards the parking lot where Vagabond jumped back in with some control… a descending ladder of thrusters, lunges and russian twists (10, 8, 6, 4 & 2)

    Noting we were running out of time, we started our way back to drop off the rocks and Hand Grenada wrapped us up with dying cock roaches, wife pleasers (where cries of “Where’s Heisenberg?” were heard) and wrapping up with LBC’s.

    Back to our flag and Tenderloin (who knocked out 3/4 of a mile) and our COT.

    At Coffeeteria we met up with Kenner Brah who said he and Heisenberg went to The Joy at Erlanger

  • Who Wears Short Shorts at Renaissance – from Thumb War

    Ideal conditions: Temp was around 38 belt felt like the 20’s with the wind chill.

    Pax (7):
    Thumb War (Q)
    Triple Shift who pulled up just after me around 6:15 and made a lap around the Big Lake to warmup
    Frac Sac
    Catfish in his hunter’s orange and flops
    Heisenberg – Holy Shit. Pictures are worth a 1,000 words, but I was concerned about balls to the wall later in our workout. Let’s just say he’s Crazy Ivan ready, presuming he’s recovered from his knee scope
    Hokie Pokie – fully clothed and layered like me.
    Vagabond – clearly envious of Heisenberg

    Warm-a-Rama all IC:
    Hillbillies – unbeknownst to Catfish that LSU had a basketball team and lost to ArKANSAS the day prior felt I owed these to Hawgcyle
    Abe Vagodas
    SSH Burpees – 5 SSH by 2 Burpees (25/10 Total)
    Bat Wings
    Self love
    Mountain climber

    Mosey to the Big Lake bridge for bench work:

    Left leg step ups
    Dips
    Right leg step ups
    Incline Merkins
    Box jumps
    London bridges

    Mosey to Singing Oak Tree for Ring of Fire – 3 rounds holding Al Gore and then 10 Squats. The chimes very melodious and meditative and had be contemplating a yoga audible.

    From Singing Tree, we Bataan Death Marched or Burpee Catch Me If You Can Indian Run to the Foundry (3 burpees)

    Quarter MURPH on your own
    25 Pull Ups
    50 Merkins or Big Boy Sit ups
    75 Squats

    5 rounds of Sunday Mornings – 10 Air Presses or Overhead claps in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Heisenberg said everything stayed in.

    Mary
    Flutter Kicks, Tin snips, Freddie Mercuries, Penguins to wrap up it up 7:15

    In COT it was encouraged to reconnect with any sad clowns among us. Those we haven’t see in a while. Also Run Cajun Run “team” format presents a great opportunity to EH and introduce to F3.

    100% participation at Coffeeteria plus Gabby.

    I’m certain of one thing. Tthe cold was no much for this group this morning.

    Thank you for the opportunity to lead my first Renaissance. Thank you for showing up!

  • Time Out! Stretch & Recovery – from Vagabond

    Q did not have experience leading a stretch session so he used a routine from @Scantron:

    Intermittent burpees by Frac and merkins by Air Wolf.

    After an intense week of beatdowns it was appropriate to let the bodies mend.

  • Pik One – from Waterpik

    YHC was a solo q for the scramble. Quick 3 miles and that’s a wrap.

  • Leg Work @ the A1C – from Einstein

    a cool 42 degrees at A1C this morning
    without the stalwart BBQ around to entertain the PAX with his Midwestern sensibility, we got right down to business
    and after a short disclaimer…

    Warmup:
    all 20xIC: Arm Circles, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shrugs, Imperial Walkers,
    Thumb Drives, Swimmers, Grass Grabbers, Cherry Pickers, Neck Rolls, Seal Jacks, Smurf Jacks, Irish Scissors, maybe some more…

    Thang 1:
    on the Upper Deck ramp of the Justice Center Parking Garage
    a set of 11s; with squats on the upside and lunges on the downside
    with back-peddling, laterals facing North, laterals facing South,
    karaoke, and regular run (repeating the ramp work 2x)

    Thang 2:
    to the stair well for some flexibility work;
    on the bottom floor one Pax goes up the stairs – heels to hands fashion – while the remaining Pax perform side straddle hops
    once the lead guy touches the first landing, the next Pax takes off in the same fashion. At the top of the stair well, the arriving PAX does side straddle hops until the whole Pax finishes
    their climb.

    Mary: round robin on the Mary
    Einstein 20 V-ups
    Moby 20 inverted scorpions
    Jose10K 20 penguins
    Fletch 20 crunches

    Count-o-rama

    Fletch prayed us out into the day with a St. Stanislaus Rock-A-Chaw special

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