F3 New Orleans

Author: Rudy

  • No Snakes, Spiders, or Ants – from Fracsac

    5 High Impact Men gathered at Okwata to see what YHC had in store.
    With the recent Mumblechatter about snakes and spiders in the high grass, YHC arrived a little early to scope it out.

    Scooter, BayWatch, Breadsticks and Screw Top were eager to get started. The Shovel flag and yard sign were planted, the disclaimer was given, time to mosey to the fountain with high knees, buttkicks and carioca as we made the trek around it before circling up on the grass in front.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 15 with AC, OC, SC, and MNC

    Double Shots with Jack Webb at the Barre (missing Surge!)

    1 merkin with 2 air presses in people’s chair
    2 Merkins with 4 air presses….
    3 Merkins with 6 air presses…..
    …….
    10 Merkins with 20 air presses in people’s chair.

    Mosey to Canal and Lakeshore Drive for:

    Dirty Mac Deuce:

    4 rounds of 3 x 12 rep exercises IC, an arm, a leg and a core. Run to top of levee, across, then back down after each round.

    Round 1
    Shoulder Taps, Big boi sit-ups, squats
    Lap
    Round 2
    Floyd Mayweathers, Flutter kicks, Lunges
    Lap
    Round 3
    8 count Body builders, LBC, low slow squats
    Lap
    Round 4
    Catalina wine mixers (6 count), Tin snips, Bobby Hurleys
    Lap

    Mosey to the lakefront for:

    Route 66

    Ascending burpees from 1 to 11 at each light post, with skipping (yes skipping like a kid) between light posts.

    Finish up right on time

    COT

    NMM

    – YHC kept the pax out of the high grass, no spiders, no snakes, no ants, you are welcome

    – That skipping during the Route 66 adds a little something extra, let’s call it high octane

    – if you haven’t signed up for IPC yet, get after it!

    Love you guys!

    SYITG

  • Happy Birthday to Rudy – from Fracsac

    4 High Impact Men gathered at El Diablo for a beat down led by none other than YHC. Rudy was scheduled as it was his birthday, but he and 11 other HIMs are heady to the Pacific Northwest today for the Hood to the Coast run. T-Claps!
    Anyhow, YHC took the Q and recognized Rudy’s 54th year on the Big Ball with every 5 minutes complete 4 burpees, no matter what.

    Boo Boo , Hand Grenada, and Baloo joined YHC to get things done! The Shovel flag and yard sign were planted, the disclaimer was given.

    Warmup

    SSH IC x 20
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Arm circles IC x 15 fwd
    Arm circles IC x 15 back
    MNC IC x 15

    There were 4 burpees in there somewhere

    Dirty Mac Deuce:

    4 rounds of 3 x 12 rep exercises IC, an arm, a leg and a core. Run a lap on the track after each round.

    Round 1
    Merkins (2 count), Big boi sit-ups, squats
    Lap
    Round 2
    Shoulder taps, Hello Dolly, Lunges
    Lap
    Round 3
    Merkins (4 count), tin snips, side lunges
    Lap
    Round 4
    Catalina wine mixers (6 count), Flutter kicks, low slow squats
    Lap

    There were burpees sprinkled all over the DMD! Good Times!

    Cones were set up to use the short length of the field.
    5 x 8 ct BB on one end, bear crawl to middle, complete 50 LBC, lunge walk to other end.
    Bear crawl to middle, 50 LBC, lunge walk to other end.
    Rinse and repeat with burpees sprinkled in every 5 minutes. We got through nearly twice.

    COT

    NMM

    – No EMOM today, the pax seemed disappointed
    – It was great to see Baloo again! Keep coming back brother!
    – I felt I had a good variety today, probably one of the best Qs ever. Boo Boo said he’s going to talk his family into naming a future grandchild after me, it was that great!

    Thanks for posting with me! I love you guys!

    SYITG

  • No, Not Doing That – from Rev Sox

    YHC arrived at 5:15am to pray and Q for his first beatdown at the Foundry. While he prayed alone with no one else present at 5:15, he is confident the Birdcage will show up in numbers to pray next Wednesday at 5:15.

    5:30 and time to start, so YHC presents the disclaimer and begins the mosey to the exercise equipment that he thinks are the center of the Foundry. The Pax arrives at the exercise equipment but is told to circle up in the grass at the side. Much mumblechatter begins as the Pax is led into the grass. Grass is long and wet and scary in City Park but it will only get worse. Time for the warm-up.

    The Warm-Up
    SSH – 28 in honor of the Yankees’ 11 game win streak in their pursuit of WS 28
    Shoulder taps – 20
    Grass grabbers – 10
    Arm circles, in reverse, seal claps, overhead claps, and Moroccan Nightclub – 10 each and don’t put your arms down from start to stop

    The Thang
    YHC has never worked out at the Foundry. YHC didn’t know that the Foundry avoids the grass in the middle of the track. YHC didn’t know the grass would be so long and there would be so much mumblechatter about the snakes and spiders. YHC kept his head up and continued with his plan through the complaints. YHC felt like Rudy with some many people complaining about his idea.

    PAX completed the SLAM through the knee high wet grass in the middle of the track. What is the SLAM? Glad you asked. The SLAM is 2 Squats, 2 Lunge steps, 2 American Hammers, and 2 Merkins for each round. Add 2 more reps for each new round. The Pax was to travel from the side of the track near the exercise equipment until the Pax made it to the track on the opposite side, but the Pax ran into a fence in the middle of the field. YHC was hoping for 10 rounds of SLAM, but the fence stopped us after 7 as the Pax made it to the round of 14 reps.

    At the announcement of the SLAM, YHC had something he had never experienced before while leading an F3 workout. A Pax member who will not be named simply declared – “no, I’m not doing that. I was bit by a spider at Okwata and I am not sitting or doing merkins in that grass.” Thankfully the rest of the Pax endured the tall grass without a single spider or snake encounter.

    Republicans vs. Democrats
    In honor of politicians who hang on too long, the Pax broke up into two teams of Rs vs Ds. We competed to see which team could dead man hang the longest from the monkey bars. While one Pax on each team was hanging, the rest held plank or Al Gore. Once you drop, you are replaced by the man behind you until everyone on your team hangs once. The Republicans won a narrow battle hanging on longer than the Democrats.

    Circle of Fire
    Circle up and hold Al Gore and do 8 burpees around the circle, Round two is 10 merkins while holding a plank.

    Pull-ups and stuff
    Pax broke up into 4 groups of 2 and 1 group of 3. The count was 10 pull-ups. The other stations: rows, step-ups, Rocky Balboas, and Big Boy Sit-Ups. One trip around and then it’s time to get back.

    The Cool Down
    Mosey back to the Flag

    COT
    Count, Name-O-Rama, Announcement, and Prayer

    Thanks for allowing me the privilege of leading the Foundry and a special thanks for following me into the tall grass.

  • 21-15-9 – from Akbar

    YHC had 2 beatdowns in mind and was on the fence about which workout to do all the way to the parking lot. Would it be 21-15-9 or a block grinder? Figuring we’ll have plenty of block work the next month, 21-15-9 it is (with a little block work too).

    WU – 20 x SSH, Grass Grabbers, IW IC; Self-Love x 10 IC

    Thang 1: 21-15-9 reps each set. First 2 exercises are always Merkins and Squats

    Set 1 21 Merkins, 15 Squats, 9 Australian mountain climbers (BTTW position). Mosey to benches at justice center.

    Set 2 Freak Nasty, mosey to next concrete stairs

    Set 3 Sister MC. Bear crawl to top of stairs

    Set 4 Monkey Humpers, run downstairs, back up, lunge walk downstairs, lunge walk up, bear crawl downstairs

    Set 5 Calf Raises, mosey to benches or somewhere for triceps

    Set 6 Freak Nasties

    Thang 2: 21-15-9 block work

    Set 7 21 block rows, 15 curls, 3 dirkins – rinse and repeat for 3 total sets

    Set 8 21 Tricep raises, 15 Chest Presses, 9 Goblet Squats – rinse and repeat for 3 sets

    Recover, back to flag for Mary

    LBC, Hello Dolly, E2k right/left x20; Leg raises x 10

    Workout called, count-o-rama, name-o-rama

    Announcements: Kickball at St Pauls with FIA Thursday. YHC 2 year anniversary Saturday

    Great work today guys, thanks for letting me lead – Akbar

    NMM

    21-15-9 is a standard count for crossfit, and there are many variations. I believe the standard is to do 21/15/9 reps of each exercise AMRAP for time. Russo would know that each of those numbers are divisible by 3, so you could vary by 3 sets of 7 and so on. Too confusing for a guy who can’t even add ISI numbers without a calculator. Great to see Yellow Snow out again for his 1st Gipper beatdown.​

  • Red Light, Green Light – from Russo

    Sometimes the most fun and effective way to get some something done is to take it back to when we were kids, when it seemed like everything was simpler.

    That was the goal this morning at Grandma’s. Grover owns the “Duck Duck Goose” beatdown, and I still haven’t found a way to plan an effective “Red Rover Red Rover Send Bushwhacker On Over” beatdown in a Post-COVID world, so in the meantime a fine looking Pax of 7 took to the old Mandeville streets to play some Red Light Green Light.

    Warmup (all IC 15x to 20x)
    SSH
    Grass Grabbers
    High Knees
    Cherry Pickers
    Imperial Walkers
    Mummy Kicks

    Thang
    Very simple: mosey around, call “Red light” randomly along the way, and perform exercises of varying reps (e.g. 10 burpees, 50 butt kicks) and distance (e.g. Duck walk), call “green light” to pick the mosey back up.

    The goal was to push the pace a little, but keep it light enough to figure out what our favorite football teams would do in the fall, and if there was time left, solve the world’s problems.

    Beatdown included the following:
    – circle ups
    – merkins
    – squats
    – Apollo Ohnos
    – Bobby Hurleys
    – monkey humpers
    – gas pumps
    – plank jacks
    – shoulder taps
    – butt kicks
    – duck walk
    – murder bunnies (what’s up, IRON Pax, we’re ready)
    – freak nastys
    – step ups
    – LBCs
    – big boi sit-ups

    YHC timed it relatively well, leaving no time for Mary, but plenty of time for a COT, name-o-Rama, announcements, and prayer from Hammer (thank you, sir).

    Announcements included kick ball this Thursday, Iron Pax starting up soon (register, earn points good toward nothing but pride and fellowship), and Akbar’s anny Q on Saturday.

    Thank you, gents, for joining and wishing Cowbell a safe and enjoyable trip out to Oregon this week.

    SYITG

  • Copycat – from Rudy

    YHC was devoid of inspiration late Sunday night. The Q was his in the am. He’d just fallen back on his usual (Rock 11s) very recently, and couldn’t risk disappointing RevSox again. Fortunately, Mr. Arkansas unintentionally came to the rescue as he posted his pre-BB. It looked brutal. So… Sounds about right for Rock City.

    Call me a Copycat. I’m ok with that. After clarifying what an “alpo” was, and realizing that would only cause problems at Rock City, YHC modified slightly, and had a game plan. Alas, despite having promised it to a few other Pax (looking at you Frac – thanks for coming anyway), the Yippee Bag was still in the closet waiting to be filled up with treats for another future workout.

    At 5:30, YHC issued the disclaimer, tried to give our FNG some fair warning (thanks, Vagabond, for bringing him out!) and we were off to the rock pile.

    Quick WarmUp. YHC fumbled through the explanations of Peter Parker and Imperial Walker, falling back on “uh, just move this thingy towards that thingy.” I think I actually used the words “appendage”. Scantron seemed to offer necessary clarity to our FNG.

    Grab a Rock. Feel free to go big – once we get to the Tree Field, we won’t be moving.

    The Thang: Rock Pyramid. Once again, YHC struggled mightily with his “words” during the explanation of this. The PAX were not bashful at calling out my multiple verbal fumbles. Thanks for keeping me honest – I can only imagine how I might have responded as a PAX to this kind of mumbo-jumbo I was spouting. But anyway…

    Manmakers, Overhead Presses, Curls, Squats, Rows, BB Situps, Bench Presses were the exercises. Do the pyramid. The one catch: YHC was the timer – x5, then x5/x10, then x5/x10/x15 etc. etc. etc. Everyone else: push yourselves and do as many as you can in the same interval. So we stay together in time, but everyone is going OYO. Makes about as much sense here as I write it as it did while I tried to say it.

    Ample resting to try and recover, intermingled with a few penalty laps for PAX heckling. But we got through it. Must have pushed the PAX because things DEFINITELY got quieter after about 15 mins.

    Bring the rocks back (Rifle Carry as much as possible). Head back for some LBCs, a few burpees. And welcome Triple Shift, who seemed to be joining us after a leisurely walk around the park.

    COT, including naming of our new guy “Water Pistol” (last name was Cannon – Thanks Hand Gernada, for what might go down as the fastest naming ever….) Welcome back Bagpipes – may we see you again soon!

  • Tellier and Ants – from Akbar

    4 strong this gloom, hot as hades.

    WARM UP

    SSH x 20 IC
    X10 IC – IW, swimmers (freestyle), backstroke, grass grabbers, slow high knees, high knees

    Tellier WOD
    Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.” Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

    THANG
    1. 10 Merkin Plank Jacks
    2. 10 Merkin Plank Jacks, 25 Merkins
    3. 10 Squats,, 25 Merkins, 50 lunges
    4. 10 Squats, 25 merkins, 50 lunges, 100 LBC
    5. 10 8 count Body builders, 25 Merkins, 50 Lunges, 100 LBC, 150 squats

    21-15-9 x 2
    Curls, Dips, Decline Merkins

    Mary Crunchy Frogs, American Hammers x20

    Count, name, YHC prayed us out with intentions for my aunt Sally, speedy recovery for Rachel, those in Afghanistan, those in the military and their families.

    NMM: YHC was a little fuzzy brained this morning, not remembering what count body builders were. Probably because of Hawgcycle’s numerous 6 count BB last Saturday. Made some changes along the way, but still a tough beatdown. Near the end Waterpik did some LBC’s in ants. We started wiping off of his back. Of course, Hogsbreath knew of an initiation where the Mawe tribe puts bullet ants in gloves as an initiation for young tribe members. Great to have Yellow Snow back this Monday. Hogsbreath will be out for a few weeks, heading to Fort Brag.

  • My Fatal Forty – from Pop-Tart

    “Good art is purposeful” \ Grateful Dead Playlist

    Warm up:
    SSH – 40 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Head circles
    Shoulder circles
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    _____________________________

    Forty yard sprint
    40 Merkins
    40 lunges 2 is 1
    40 Monkey humpers in cadence
    40 J-lo’s ( in cadence)

    40 yard sprint
    40 diamond merkins
    40 low slow squats
    40 SSH ( in cadence)
    40 V-ups

    40 yard sprint
    40 wide merkins
    40 yard duck walk
    40 mountain climbers ( in cadence)
    40 penguins (in cadence)

    40 yard sprint
    40 burpees on the minute / 4 minutes
    40 skater squat
    40 crunchy frogs
    40 American Hammer in cadence

    Lap around the track

    Circle up for Ring of fire
    40 Merkins total
    ___

    Father of all life
    Teach us how to live life to the fullest. Give us the courage to choose the best version of ourselves in each and every moment of our days. And allow our friendship and example to lead others to experience what it means to be fully alive… Matthew Kelly

    To bring it back around:
    …Once in a while you get shown the light
    In the strangest of places if you look at it right…. The Grateful Dead

  • Sweaty Bells: Equatorial Edition – from Bolt

    24 days had passed since my trek to the Equator disrupted consistent F3 workouts and the Fartsack follies began, so for my third workout I granted Kong’s request to Q. Arriving at a timely 6:29:43, Satchmo and I moseyed to the PAX eager for a timely start, as I called out the disclaimer. Joining the circle and fumbling with the promised audio we began with suuuper-slow Abe Vigodas followed by bat wings, SSH, and shoulder taps.

    From our home base at the statue we carried our bells to the equatorial region formerly known as little oak alley.

    PAX were stoked to do 11s between the hemispheres starting with goblet squats at the Southern Hemisphere light poles and merkins at the Northern Hemisphere light poles. Moving south to north was accomplished like a sea lion (bear crawl) and moving north to south as a Galapagos crab (walk) for some extra misery as the music played, both taunting us and inspiring us; I did promise “minimal=zero” running.

    YHC was pleased to see everyone living out Darwin’s theory: adapting to overcome.

    Mosey back to our local naturalist, JJ Audubon’s statue to circle up and finish with Mary as diverse as Galapagos flora and fauna: each PAX pick their favorite core exercise and AMRAP for 2:15, nonstop. COT; thanks for letting me lead and breaking the fartsack follies.

  • Its all Fun and Games until… – from Rudy

    Its all Fun and Games until… it stays fun and games?

    Today marks the 3rd annual Yippee Bag appearance at Mothership. Specially designed to bring a new round of fun and games, just for War Eagle – who, alas, chose to tend to his flock instead. Priorities, good sir!

    But 8 PAX (great to see 2 2.0s with us – E Major and Copy/Paste!) gathered around the flag in the steamy gloom for a disclaimer, and brief description of the Yippee Bag. Catfish needed no explanation, diving right in for a quick “10 Burpees for the Q” card. Fortunately, he graciously split this opening salvo with the Q.

    Then we were offto the shade of some big oaks over by the fountain area, where we started with a quick warmup – while waiting for RevIt to drag himself out of his car and arrive. Windmills, SSH, IW, etc..

    Then: go into the thorny morass where Vagabond has carefully hidden the world’s most dense rocks. They may look like styrofoam, but they are definitely *NOT*. Grab one and bring it back to the tree. BUT WAIT. “20 Merkins for the Q”. So YHC knocks out 20, while everyone else loiters and watches.

    OK, now with the rocks: 10 Overhead at the first oak, 10 Curls at the second oak, 10 Rows at the last oak. Mosey back to the beginning, repeat with 9. then 8. etc. OYO. Go. Worked up quite a sweat with several trips to the Yippee Bag (Dips, a Bear Crawl route, more Merkins and Burpees for the PAX). Mall Cop dove in and pulled out the “You v Q SPrint card”. And YHC kept up his 3 year losing streak with that card. Nice Run MC!

    Kept this up until Catfish had finished, and the rest of us called it off then. We’ve got more things to do. Return the rocks, then lets head to the Great Lawn.

    But not before Triple pulls (again) a “10 Burpees for the Q” card. He showed less grace than Catfish, as he did NOT offer to split the card.

    In the parking lot (couldn’t use the Great Lawn this am…), we lined up for 11s. Derkins on the curb, and Squat Jumps on the far cross walk. Go.

    The Yippee Bag then produced its first “Game Time”! I’ll call this one “Cups”. 3 Teams of 3. Red and White cups placed in the middle of the parking lot. 2 teams take their spot, one at each end of the parking lot. The timer is Team #3 running a lap around the lot. The Game: Get more of your opponents cups back to your side. Basically – just keep sprinting back and forth taking and stealing cups. Only rule is you can only carry one cup at a time. That rule seemed to be broken repeatedly. E Major took advantage of loop holes in the rules to block and smack cups from the Qs hands. Well Played. Repeat 3 times, so everyone got a chance to run as a timer.

    Back to 11s.

    “Game Time” drawn again (YHC had stuffed more Game Time cards into the Yippee Bag for the 2nd half of the workout).

    Crab Walk Red Light/Green Light. YHC was the game master. calling out Red Light/Green Light while the PAX crab walked across the lot. Despite his best efforts, YHC could not catch Belloq moving, as Belloq flew across the lot for the victory. Professor Smiley seemed to just enjoy holding his crab walk position at the starting line.

    Back to 11s. A quick “You vs Pax 8 8CBB” pitted Catfish against Belloq.
    Back to 11s. “BB Sit Ups til the Q can’t” drawn. Go. Q got to 35. Gotta get better at this.

    GAME TIME. Duck Duck Goose. Lunch Walking “It” tagging Al Gore-ing PAX around the circle. YHC once again illustrated just how slow he was. But YHC tricked Copy / Paste to ensure he could get one victory lap!

    Then back to the flag for some last minute Mary.

    Then circle up for COT – several prayers for health, guidance and wisdom in coping with the ongoing challenges that Covid brings, both with respect to Health and with respect to proceeding with returns to normalcy for us and our children.

    Thanks for letting me lead!