F3 New Orleans

Author: Rudy

  • Runny Renni (Renaissance 2021-11-28) – from Catfish

    Conditions – Wet and Chilly (~53 F)

    The Thang

    Started facing the bacon with:

    Abe Vigodas x 15 (in cadence)
    Grass Grabbers x 15 (in cadence)
    8-Count Bodybuilders x 20 (in cadence)

    Lined up at the base of the stairs for “bunny hop” 11s with hand-release merkins at the bottom of the stairs and jump squats at the top.

    Circled up around the fountain for:

    Dips x 20 (in cadence)
    Bulgarians Split Squats (left leg) x 20 (in cadence)
    Irkins x 20 (in cadence)
    Bulgarian Split Squats (right leg) x 20 (in cadence)
    Derkins x 20 (in cadence)

    Moseyed over to the stairs for:

    Calf Raises x 20 (in cadence)

    Made our way to the peristyle, stopping at the sculpture for 5 OYO burpees. Moved to the peristyle to greet the folks getting ready for the Sunnyside workout at 7am. While there, jumped on the benches for:

    Box Jumps x 20 (in cadence)
    Left Leg Power-Ups x 20 (in cadence)
    Right Leg Power-Ups x 20 (in cadence)

    Moseyed across the Great Lawn, stopped at one of the covered areas for some heel raises x 10 (in cadence). Made way to the back of the museum, stopped for a set of 10 OYO burpees along the way.

    At the back of the museum for Sunday Mornings (10 overhead claps in People’s Chair, 5 Donkey Kicks, 1 Balls-to-Wall press). PAX got in (at least) 5 rounds.

    Back to flag zone. On sixes for:

    Leg Raises x 20 (in cadence)
    LBTs x 20 (in cadence)
    Dr. Ws x 10 (in cadence)

    CoT for the close.

  • Lions, Tigers, and Bear Crawls Oh My! – from Baywatch

    Five PAX joined yours truly to do a pre-calorie burn before everyone else was awake on Thanksgiving morning. In honor of Turkey Day, wild animal exercises were the theme of the day. After a brief intro and disclaimer, we moseyed around the fountain and down to the waterfront.

    Warm up:

    1. SHH 20x (IC)
    2. Inchworms 15x (out/in)
    3. Monkey Merkins 10x (IC)
    4. Crab toe touches 10x ( IC)

    The Thang:

    After a short mosey to the first blue light pole, we started with Bearcrawls to Heaven. This consisted of bearcrawling to seven light poles. At each pole you do ascending burpees (1 burpee at pole 1; 2 burpees at pole 2; etc.). After each PAX reached heaven, the reward was turning around and doing Crabwalks to Hell. This consisted of crabwalking back to each pole and doing descending 8-count body builders (7 at pole 1; 6 at pole 2; etc.). Unfortunately, after a pole or two of crabwalks, we realized the Q had been a little over-zealous so we modified it to walking lunges instead of crabwalks. No worries though, pain was still felt by all.

    Next up, we headed over to the House of Pain and split up into 4 groups. The timer group did Bernie Sanders up the levy with 5 leap frogs at the top and ran back down. Group 2 did crouching tigers otherwise known as beast twist. Group 3 did monkey humpers. And, group 4 did pull ups. After two rounds, we headed back to the flag.

    After count off and Name-O-Rama, everyone gave thanks for at least one thing and we ended with a sweaty ball of man—all better than when we arrived and ready for a day of family and food.

  • The Muthaship is Back! – from Fracsac

    YHC took the Q at the Mothership with the intent to work off the last 48 hours of eating.
    With a brief disclaimer given, 11 pax headed to the great lawn to warm up. Rudy, Catfish, Fresh Prince, Channel Mullet, Mahatma, Hokie, BayWatch, Hawgcycle, SOGO, Kennah Brah and YHC circled up for the Warmup. There was much Mumblechatter over the cones.

    SSH IC x 15 (only 15???)
    IW, GG, AV, then onto some Bat Wings consisting of 15 regular stuff and finished off with Moroccan Night Clubs x 31. Just for the fun of it, YHC threw some chinook squats in there. They were a big hit!

    Mosey to the peristyle….but what about the cones? YHC heard one pax say maybe they aren’t his???

    At the peristyle, grab a column for Jack Ass Webbs. That’s one burpee to two donkey kicks OYO. Finish when completed 5 burpees and 10 donkey kicks. #crowd pleaser.

    Mosey back to the great lawn. Cones? Nope.
    Circle up to see why only 15 SSH.

    The Motivator! Deconstructed SSH from 10 to 1.

    Cones? Nope. Mosey to Popp’s Bandstand and grab a column. Jack Webbs with 1 merkin and 2 air presses in the people’s chair. Complete IC up to 10 and 20.

    Mosey back to great lawn. Cones? Nope. Blimps at the corners. Burpees OYO with all others IC.

    Return to the middle of the great lawn, all pax plank and wait for YHC to come back with…..a football. Yes, now the cones!

    Count off, 5 per side with 1 floater, which was YHC. Rules were same as ultimate frisbee. YHC forgot his team a couple times, it was a total mess. Mid way through, change rules to something else. YHC could document the rules here, but what good would that do? I’m pretty sure it was a tie when the game ended. The pax got a good workout, and had fun. Mission complete!

    COT

    NMM

    -9 attended Coffeteria where we discovered Kennah Brah’s favorite waitress had been let go. Apparently her sarcasm wasn’t appreciated outside the F3 community.
    -Welcome back SOGO and Channel Mullet!
    -next time there will be extra balls brought to allow for the Fast Tax rules, with slight modifications throughout.
    -Sphinxster welcoming the pax back to the farm Saturday 04 December!
    -Christmas party planned by Almonaster 18 December!
    Sunny side 2.0 workout at the peristyle Sunday 0700!

    The muthaship is back, Baby!

    SYITG

  • Uptowner 2021-11-26 – from Catfish

    Conditions: Slightly chilly

    The Thang

    Moseyed to the center of the field for a warmup with:

    Abe Vigodas x 10 (in cadence)
    Grass Grabbers x 10 (in cadence)
    Side Straddle Hop x 10 (in cadence)

    Got in a round of Bat Wings (Forward Arm Circles, Backward Arm Circles, Overhead Claps, Seal Claps, Moroccan Night Clubs) – all exercises x 20 in cadence.

    Moved to faces for:

    Peter Parkers x 20 (in cadence)
    Shoulder Taps x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Moved to goal line for a round of ascending BOMBS – 25 Bodybuilders, 50 Overhead Claps, 75 Merkins, 100 Box Cutters, 125 Squats. PAX did each round OYO, between rounds would do an animal walk 20 yards, then reverse it back. Animal walk rotation was bear crawl, duck walk, then monkey walk.

    Once done with this, moved to end zone and got on sixes for:

    Flutter Kicks x 20 (in cadence)
    LBTs x 20 (in cadence)
    Penguins x 20 (in cadence)
    Dying Cockroaches x 20 (in cadence)

    Back to flag for CoT.

  • Black Friday Shopping – from Jose10k

    ‘‘Twas the day after Thanksgiving and all through the house, not a creature was ….not entirely true, I was up, moving slow because I consumed way to much thanksgiving day food. But it was Black Friday, and the beat down needed a theme for such an occasion. I couldn’t disappoint the whacker of bushes, so I created a workout that mirrored the Black Friday,
    Warmups: ssh, windmills, grassgrabbers , self love , torso twists
    The thang: you can’t go shopping without coupons, so yhc brought some. He set the up in a line so as my customers were waiting to check out, they each had to perform an exercise . 1. Man makers 2. Altos. 3. Curls. 4. Windshield wipers. 5. Overhead presses. 6. Squat Thrusts. 7. Rows with two 30 pound dumbbells. Each customer exercises while one shopper bear crawls the width of the parking lot, back pedals halfway up the length of the garage, sprints the rest, bear crawls again, back pedals, and sprints. Upon returning to the line, everyone moves up a spot in line. Kept going until everyone went through once, completed 3 extra shoppers. The group helped turn in their coupons, finished off with leg raises until my nephew had to stop twice. He smoked me at the turkey trot, I had to beat him in something. Cot, hammer prayed us out with great words of thanks and appreciation. And we had an FNG… welcome Chaps.
    Thanks for allowing me to lead my brothers. SYITG

  • Nothing but THANKS – from Russo

    YHC is a big fan of finding little things to be thankful for every day. Something new or different. Something unexpected. Something unique. Anything to keep me plugged into how blessed we are.

    Blessings like a bathroom at Grandma’s house. Like a cool, crisp 43 degree morning. Like lunch dates with potential love interests. Like 7 HIM sharing a common experience and making themselves better. Like Zoolander’s encyclopedic knowledge of early-to-mid 90s Halloween and witchcraft movies.

    Giving thanks was the name of the game today at granny’s.

    Warmup (all 10 to 20 IC)
    – Seal jacks
    – Grass grabbers
    – Torso twists
    – Imperial walkers
    – Arm circles
    – Cherry pickers

    Thang

    Mosey around the lakefront, where we stopped intermittently to give THANKS: each exercise starting with the proper letter. T claps to Cowbell for picking up on the pattern quickest (I think).

    T. T merkins (10)
    H. Hallelujah squats (15)
    A. Apollo ohno’s (10: 2 is 1)
    N. Not-so-lazy boys (10)
    K. Knuckle merkins (10)
    S. SMC’s (10)

    T. Traveler merkins (10 in a clockwise pattern)
    H. Hip slappers (20: 1 is 1)
    A. American Hammers (25: 2 is1)
    N. Freak Nastys (15)
    K. Kraken Burpee (5) – T claps to Steve for correctly guessing what was coming.
    S. Step ups (20: 1 is 1)

    T. Twinkle toes (20: 2 is 1)
    H. Hand release merkins (10)
    A. Alligator merkins (10)
    N. Nutcrackers (10 IC)
    K. Knuckle merkins (10) – Respect to JV and Slots (and maybe others) knocking them out on the concrete without gloves
    S. Scissor kicks (20: 2 is 1) – or maybe it was flutter kicks, I can’t keep them straight.

    The mosey back ended with one minute to spare, so Pax planked until the clock hit 0.

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

    Here’s where I give thanks, not only this week, but every day for this group of (and all) HIM. Getting up before 5 to push harder with the vague goal of making ourselves better, however we want to define it, is never an easy decision, but it’s often the right one. I hope we continue to be able to take some time to give thanks for what God has blessed us with.

    Like breath in our lungs to do Hallelujah squats in a circle in the middle of Girod street, like a cult worship, without getting hauled away to jail to “sleep it off.”

    SYITG

  • Looking for Amnesty. Again. – from Rudy

    Also known as “Waiting for Amnesty” (for 6 years now).

    6 years ago, I got dragged out to Rock City by Heisenberg and Bogey. On that fateful day, Amnesty was supposed to be Q – and before I understood what “Lexicon” even meant, I started learning about the “Fartsack”. Since then, it has become an annual event to replay that first workout:

    Looking for Amnesty

    And today, 6 PAX joined YHC for “Looking for Amnesty, Part 6”.

    Disclaimer – YHC botched it again. “Dont push yourself, …. ” Rogaurou took that advice to heart, making sure to find an even smaller rock than normal. Hand Grenada used that as a reason to continue his never ending stream of Irish-envy smack talk. Oh, how YHC hopes that the Rebs face the Irish one day soon…

    Off to the railroad tracks first. Just a quick few minutes trying to squat and hold balance. YHC has made teeny barely discernable improvements. And so will continue using the rails even while Boo Boo seemed scared of the approaching train.

    The Thang: Quick warmup of an assortment of exercises. Then grab a rock and head to the “Flag Football field” (so it was called 6 years ago, and apparently never so referred to again since).

    Lieutenant Dan’s. Thanks to War Eagle for reminding me how this exercise works. 1 Lunge, 2 Squat. 2 Lunge, 4 Squat. Keep increasing by 1 Lunge/2 Squat until the fence is reached. YHC was last to the fence after getting up to 11 lunges. Scantron’s seemed to stride the entire length in about 5 steps.

    At the other end, some Mary while 2 PAX at a time ran off to get in some pull ups. LBCs, Flutters, Wife Pleasers, Cockroaches.

    Then time to head back down the field with Lt. Dan again. Most PAX started with 1/2, 2/4, etc.. Mahatma showed up the group by picking up where he left off. 12/24, 13/26, …

    At other end, knock out some lifts and calf raises, then rifle carry the rocks back to home and mosey back to the flag.

    COT: count off, name-o-rama, announcements. Intentions. Thanks for another great year, gentlement! See you next year for more Lt Dans.