F3 New Orleans

Author: Rudy

  • The Center of Attention – from Hawgcycle

    Conditions: Cloudy, 55 degrees, Humidity 81%, Wind 0.2 mph from the East

    Pax: The Bogé, Crypto-tron, The Champ, Pebbles, Lane Kiffin Fan Boy, Clayton Money, The Real Triple Shift, Extrinsic Muscles, The Black MABA, War Daddy, and YHC

    Mosey to the football field where YHC took his rightful place as the Center of Attention

    Warm-Up
    • SSH x 31, IW x 20, Don Quixote x 10
    • 20 Burpees OYO
    • Peter Parker x 15, Parker Peter x 20, Good Mornings x 10
    • 12 Burpees EMOM x 5
    • Forward Alternating Lunges x 10
    • 10 Burpees OYO
    • Backerds Alternating Lunges x 10…repeat with better form
    • 10 Burpees OYO

    The Thang
    • Jack Webb – Merkins:Air Presses, 1:2 -> 10:20
    • Right leg balancing (Tree Pose -> Table -> Morestead)
    • 10! (Merkins -> Lunges -> Big Bois)
    • Left leg balancing (Tree Pose -> Table -> Morestead)
    • Jack Webb – Squats:Bonnie Blairs, 1:2 -> 7:14
    • Hamstring Stretch

    Mary
    • LBC x 31, Left Crunch x 20, Right Crunc x 20, Dying Cockroach x 20, American Hammer x 10

    NMM
    I was a shy, introverted, simple, barefooted Arkansan a week ago. But after all of the media coverage, podcast shout outs, Instagram likes and Twitter retweets I have become quite accustomed to being the Center of Attention. I had everyone circle up (on me Belloq, in case you are wondering) for the warm-up and it felt so good that I stayed there the rest of the workout. It just felt natural to give the people what they want. I’m currently scheduled to be on the Roundtable Podcast this month. I’m fairly certain that this will spin-off into a weekly F3 podcast where I can wax poetic about the joy of running in flip flops, give my different product reviews for flip flops – feelgoodz vs. Locals, vs. that Reef flip flop with the built in bottle cap opener – The best place to take a leak in Pontiff Playground at 11:30 pm, etc….I have content for years.

    I’m also working with Scantron to create some NFTs to commemorate my flip flop 10Ks. Look for those to be dropping any day. You will be able to get a seat at the virtual auction table by writing a $100 check to my friend Cash. Small price to pay for a chance to buy image of me running in a pair of flip flops across your computer screen all day.

    There were some other things going on with the other guys at El Diablo, but honestly, I can’t remember what they were.

  • Non-Traditional 610 Stompees – from Catfish

    Conditions – Chilly, but not as bad as Monday

    The Thang

    10 PAX started with 10 burpees, then began the run. 20 minutes out, 20 minutes back, stopping for 10 burpees every 5 minutes.

    For the remainder, grabbed 20 LBTs in cadence, and 10 more burpees for a full 100. Finished up with CoT.

  • Blockheads – from TurboTax

    Seven blockheads with a combined age of over 370 years posted at The Gipper this morning. Bean and Cowbell usually lower our average age, but they both fartsacked. So we beat ourselves up without them.

    Warmup of Merkins, Seal Jacks, Peter Parkers, Side Straddle Hops, Mountain Climbers, Imperial Walkers, Shoulder Taps, Hillbillies, J Lo’s, and 10 burpees then we grabbed our blocks and headed over to the Boatyard for the main event.

    3 cones 15 yards apart.

    Partnered up and partner one carried both partners’ blocks 30 yards to the 3rd cone and back while partner two performed burpees, flap jack until the partners reach 50 total burpees.

    OH carry with 50 hand release Merkins.

    Bear block crawls with 100 Bobby Hurleys.

    Lunge/frog jumps with block around the worlds.

    Bear crawl/jogs with block figure 8s.

    And between each round we hit some agility drills and sprints with a grand finale of two all out sprints before heading back to the shovel flag.

    Great work this morning guys. Pretty good for a bunch of old dudes. Thanks for letting me lead.

  • You call that cold? – from Russo

    32 degrees greeted Pax this morning as the South Louisiana Polar Bear/Bare Club (Northshore chapter) held its annual meeting at Granny’s. Look it up, it’s a thing.

    We get what YHC would consider “brisk” conditions maybe 5 or 6 times a year, and today was one of ‘em. Not enough for sleeves or full length pants, but we’re getting there.

    4 HIM asked “What’s Tabata with you?”:

    Warmup (10x – 25x, all IC)
    – Seal jacks
    – Toe touches
    – Self love
    – Cherry pickers
    – High knees
    – Grass grabbers

    Thang:
    Planned Tabata, generally 40 seconds on, 20 seconds rest.

    – Freak Nastys
    – Step ups
    – Urkins
    – Freak Nastys (again)

    Pax moseyed from Granny’s over to the Marsh, and then the long way home (using the trail) where Tabata continued with:

    Peter Parker’s
    Shoulder tap merkins
    Plank jacks
    Squats
    Lunges
    Crunchy frogs
    LBCs
    Crab cakes
    Hip slappers
    Apollo Ohnos
    Jump squats
    Big boy sit-ups
    Monkey humpers

    Between rounds at the Marsh, we talked laps around the b-ball court like we were punished in middle school for hiding the dodgeball.

    Back at Granny’s, we wrapped it up with some calf raises up the pilot house (3x each step) and then a quick round of American hammers.

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

    Really enjoyed the conversation and camaraderie today, gents. Thanks for joining me and allowing me to lead the superstar crew.

    SYITG

  • Cold Slabs of Meat and a Glorious Sunrise – from Goose

    Five PAX quickly populated the Stage this morning, bundled up and grateful to have a solid group to start the new year, though trepidatious about YHC’s suggestions to grab a pair of gloves from the stinky pile. No coupons in site, so prolonged contact with frozen grass and concrete were likely.
    PAX: Goose, Cardinal, Enron, Paradox, Percolator

    Warmup: the usual suspects–SSH, WM, AC, IW, SL

    Thang 1: Walls of Jericho (thanks, Hokie)
    7 8-count body builders followed by a lap around the field, repeated 7 times. PAX took turns leading the count out loud, which became increasingly difficult due to the oxygen shortage.

    Thang 2:
    Bear crawl the length of the field, 5 merkins, and Crawl Bear (bear crawl backward) back to start, 5 merkins.
    Then, Crab Walk the length, 5 merkins, and Walk Crab back, 5 merkins.

    This was the first time these PAX had experienced the backwards crawling–the difficulty is always surprising. PAX also shared the experience of painfully frozen, wet hands that became like slabs of cold meat flopping around underneath us and being slapped to the ground with each step. Thankfully, as soon as the last lap was completed and final merkins were pumped, YHC had the pleasure of watching each man stand up and see the sky for the first time in about 10 minutes–the sunrise was absolutely stunning, so much so that we had to stop mid beatdown to take a picture. YHC has never seen such a beautiful, fiery scene in the many mornings we’ve been out there. It signified a glorious start to a new year, and having five men out there enjoying it together was truly awesome.

    Thang 3: (thanks, Moby)
    PAX circled up, got down on the ground, and stayed there for the next 10 minutes or so, rolling from back to stomach (moving clockwise) to complete the following, IC:
    10 Merkins, 20 leg lifts, 10 Diamond Merkins, 20 Hello Dollies, 10 Diamond Merkins, 20 Rosalitas, 10 Werkins, 20 Freddy Mercuries, 10 Shoulder Taps (2:1), 20 LBC’s

    Thang 4: Ring of Fire to the Song “Ring of Fire” by Johnny Cash
    PAX held Al Gore for the duration of the song and completed a Bonnie Blair (both legs) every time The Man in Black said “Ring”.

    Four minutes of Mary focused on the back with 15 Wife Pleasers, 15 Scuba Steves, and 15 Australian Sweat Angels, all IC.

    COT and Percolator prayed us out.
    It was a glorious morning, and my gratitude for the companionship, the sunrise, and the physical exertion fueled my day!

    SYITG,
    Goose

  • Where’s Waldo? Is MacGyver with him 😜 – from Hokie

    Under clear beautiful skies, 4 Pax gathered under the stars at 36° along the levee known as Best Bank Batture and anxiously awaited the young gun Q Master… at 0500 T-Square and Hokie decided Hokie would take the 1st half and T-Square would bring it home.

    After a brief warm-a-Rama of SSH, Abe Vigoda & Imperial Walkers we mosey to the near parking lot for 11’s starting with 10 Burpee and 1 Big Boi sit up while traversing the parking lot from the wall to the guard shack 10.1, 9.2, 8.3 …. 55 burpees later and 22 minutes into the morning Hokie turned over the Q to T-Square

    We moseyed back to the “cubbies” for 5 minutes of Suck It… 3 Burpees, 5 incline merkins, 5 squats, rinse & repeat non-stop for 5 minutes

    Next we help our crawled on top of the cubbies and took a 1 minute nap while holding our legs at 6 inches, followed by a one minute high plank.

    With the next evolution, the 4 Pax went to the 4 extremes 12-6 & 9-3 like 3-6-9-12 on a clock around “the track”. One Pax would run 1/4 counter clockwise while all others performed SSH until all 4 Pax ran 1/4 loop.

    Rinse & repeat with LBC’s for round two.

    It would not be The Best Bank Batture without closing with 3 rounds of 10 echo count Lazy Boys … back, right & left.

    Afterwards we closed with COT where we lifted up Emily who is now kicking Covid/Corona in addition to Cancer (C-Square is M T-square) and prayers of gratitude for War Eagle and his new 2.0 we took a knee with social distancing

    Get healthy ShortBus!

    PS . I followed up with our missing Q who responded, “ I was doing fantastic till you texted me and I realized that closing my eyes for a second had turned into a fartsack😭 I think I owe about 400 burpies now”

    All is good!

  • No Cancel Q! – from Sea Man

    Dropping temperatures buoyed our spirits as sixteen men of steel, 2 without sleeves posted in the first New Year’s freeze. All eager to show their metal, so much so Tinkles tried to steal my Q! Using some derogatory words, that I was feeble, gimpish, and have chronic halitosis, all of which is true, I would not be deterred!

    Off they went running like gazelles and me like Quasimodo.

    Quick warm up of IW, SSH, Arm Circles forward….and Reverse, into the plank position we pounced for 60 seconds of plank, 10 Mericans, 10 Peter Parkers, 10 Parker Peters, 10 more Mericans, and an additional 60 seconds of plank.

    A quick mosey to the shelter where we AMRAP through counts of 22-
    Left Leg Step Up
    Right Leg Step Up
    Left Leg Bulgarian SPLL
    Right Leg Bulgarian SPLL
    Dips
    Declines

    After each set we would lunge walk to Oak Alley and back!

    After completed a lap around the Alley, back for some Marry – LBCs, Box Cutters, Doctor W, Penguins

    Another lap around the Alley and some more Mericans and some more dips followed by the Alley.

    Last set was Merican Jacks, 4 plank jacks for every merican, sort of a Jack Web, followed by a call out marry, ending in pickle pounders of love!

  • Ringing in the New Year Sweaty Bells Style – from Willie

    Warm up with SSH, Self Love, Arm Circles (F/B), Imperial Walkers, all x 22 IC

    Mosey over to the field for more warm up with the bell. Halos, Overhead Thrust, Curls, Tricep Extensions all x 22 IC

    Shuttle runs using 4 trees on the side of the field as markers with 22 curls for each.

    Mosey to the Audubon Statue, partner up for DORA 123… Mercansx100, Squats x 200, LBCs x 300 while the partner ran the short loop.

    Ended with Penguins x 22 IC

    COT ensued, and we ended with coffee in the parking lot .

  • Ringing in the New Year Sweaty Bells Style – from Willie

    Warm up with SSH, Self Love, Arm Circles (F/B), Imperial Walkers, all x 22 IC

    Mosey over to the field for more warm up with the bell. Halos, Overhead Thrust, Curls, Tricep Extensions all x 22 IC

    Shuttle runs using 4 trees on the side of the field as markers with 22 curls for each.

    Mosey to the Audubon Statue, partner up for DORA 123… Mercansx100, Squats x 200, LBCs x 300 while the partner ran the short loop.

    Ended with Penguins x 22 IC

    COT ensued, and we ended with coffee in the parking lot .

  • You’re In on the Mountain – from Sea Man

    Gray Georgian sky’s upon the mountain hung.
    With no sign of blue The Victors could not be sung

    Four mighty men and a four legged friend began the year anew
    Off we trotted to Gibson’s glade all covered in the misty dew

    A circle we made and flaid we did!
    My four legged friend found no joy
    In search of relief the kanine saw his ploy

    “Imperial Walkers” barked the Q

    With stealy eyes my kanine what he need to do
    To Doouie he leaped toward and would not head
    In cadence did his leg raise!

    “Parker Peters” barked the Q

    Into the grass dove Douie with no phase!
    1,2,3, Douie’s in year un!

    The pax separated I with my ruck and they with their charge
    To the mountains we would move with Dignhy and his barge

    Up to the skies we surged
    Hope our sins would be purged!

    Burpees on the turn
    To the heavens our legs would burn

    Back down to earth
    The place of our birth