F3 New Orleans

Author: Rudy

  • WF3Q: all the hits, all the time – from Bolt

    This early morning radio show included classics by artists such as Ludacris, Kenny Chesney, Darude, and Survivor, so basically a playlist created by a total nut job.

    Guest appearances by WB Pax (Frozone and Short Bus—thank you!) that’s what happens when cocktail-ing with Mahatma…

    Warmup IC: SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 15x); Toy soldiers, IW, hillbilly squats (15x)

    Mosey to bleachers for dry docks up the bleachers, increasing by one rep each row except top one for 10 reps. Tricep dips down the bleachers staring with 10 reps, decreasing by one each row.

    Mosey, grab rocks, carry to parking lot and place pairs of rocks at each tree. Pair up for 5 rock station circuits (10 reps each) plus bonus track (Deca-die of pain): Squat , OH press, Curls, Lying press, tricep press. 3 rounds, moving between stations differently each round: mosey, reverse crab walk, bear crawls. Fracsac, ever the masochist, rolled out first deca-die after which we had to perform the move/count it landed on.

    Return to rock pike and circle up for Mary, Pax choice/lead in cadence. Return to flag for COT; thanks men for showing up and allowing me to lead!

  • Time to be a Big Boy – from Waterpik

    Crowds have been smaller than usual this summer at the various beatdowns around town with many regulars out of
    Town with family vacations.

    Circle up around the shovel flags to warmup, with SSHs, ACs, squats, imperial walkers.

    Mosey westward almost to the gazebo and the pax got down to business.

    First up were 11s with derkins on the sea wall and burpees at the street. YHC instructed the pax to bear crawl to the walking path, then jog to the street to do the burpees. On the way back the pax back pedaled.

    Only about halfway to the closing bell, YHC made sure everyone was a Big Boy. Partner up and do 3 sets of 20 Big Boy sit ups while partner holds feet down. Switch.

    Circle back up for a set of Al Gores. Sprinkle in some Peter parkers, and one footed and two feet hops. 15 minutes to spare.

    Last on the list for this downpainment was a set of 5s. Same as previous with Derkins and burpees as the exercises.

    With less than 5 minutes to spare, the pax moseyed back to the flags.

    Cot and thanks to Manny for praying us out.

    Thanks for letting me lead

  • Sweaty Bells 6-27-2021 – from Almonaster

    To the Fly, or maybe the Canopy!

    PAX Attended:
    – 86
    – Douille
    – Jingle Vader
    – Almomaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Rain paused the mosey to the Fly, we modified and went under the awning.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Curls for the girls – 15 IC

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC
    Rinse and Repeat

    Tricep Extensions – 15 IC

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC
    Rinse and Repeat

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC
    Ukranian Doulle’s – 20, IC
    Hello Dolly’s – 20 IC
    LBC’s – 20 IC
    Real Douille’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • B.O.M.B.S. with a Fuse – from Einstein

    Warm and humid under a full moon for the gathered PAX, this Friday morning, at The A1C

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, Toe Touch, Good Mornings, Seal Jacks, Shoulder Shrugs, Arm Circles, Butt Kicks, Swimmers, High Knees, Smurf Jacks

    Event: Set of B.O.M.B.S. with a fuse (run); partner up, one does the exercise, one does the run, flip flop keeping the total exercise count going
    50 Burpees, 20 yard run
    100 O’s (on your six tracing the letter “O” with your extended legs), 40 yard run
    150 Merkins, 60 yard run
    200 Big Boy Sit-ups, 80 yard run
    250 Squats, 100 yard run
    between each letter of the bomb, the whole pax does a 200 yard mosey around the paking lot

    The PAX: Akbar, BBQ, BlueNote, Einstein, Jose10K, Moby Dick, Russo, Shooter, Steve

    Count-o-rama, AKbar leads us out with a prayer.

    Thanks guys. Always fun to lead

  • There’s an outdoor shower at the Gipper – from Jose10k

    I need more Cowbell, wait, I any Cowbell. Cowbell was supposed to have the Q, yet he called an audible. Have no fear Jose is here to step up, and step up he did. Since I am now sounding like Bushwhacker, referring to myself in third person, I will get on to the workout. I was tossing around a few different ideas, but when there arrived only 6 participants I went with tabata: 45 seconds of an exercise, 15 seconds rest. I started us off, and then went around the group with each participant calling out a different exercise. Peacock, Waves, Slots, Blue Note, BBQ, and YHC were rolling when a very peculiar young man rode up on his bike. He was a mixture of a homeless man mixed with a meth head, crossbred with Joe Dirt. He was shirtless, tatted up (yet the tats made no sense whatsoever), and clearing on something. He proceeded to shower at the Gipper, brushing his long locks, while talking to himself. As a group we were all amazed that an outdoor shower existed at the Gipper. To which Joe Dirt’s distant inbred nephew replied “It feels so good, and that we should definitely each try it when we finished” Never a dull moment at a FIA/F3 beatdown. COT and BBQ prayed us out.

  • We ran!! – from Shooter

  • I Don’t Know Your Name, or Where You Come From…. – from Hawgcycle

    I Hate You

    Conditions: 80 degrees, 92% Humidity, Calm seas

    Pax: Professor F-bomb, The Pride of Mothers Everywhere, Notre Dame’s Favorite Son, and me

    Warm-up: Madam Mayor had the fountain on for us this morning so we made a lap around it and then settled in for…..SSH x 25, Peter Parkers x 20, Grass Grabbers x 15, Parker Peters x 20, Don Quixote x 10, and a little shout out to the Brogadites.

    The Thang:

    Mosey to a planter for Tabata. 20 seconds all out – 10 second recovery. 4 exercises – 2 rounds
    • Derkins
    • Box Jumps
    • Dips
    • Donkey Kicks

    Mosey to the House of Pain and Pair up upon arrival. One pair does an L-Hang (which I like to call the Bernie Sanders, but I think I am contractually obligated to not use that term…freakin’ lawyers) while the other crawl bears up the levee. Flapjack and repeat for 3 sets

    Brief Mosey along the base of the levee for….

    11s – Merkins on the near side of the levee, Burpees on the far side

    Back to the top of the levee for a set of LBCs and then….

    Quadraphilia (sue me)

    Back to the flag for COT

    NMM:
    • JV dropped an F-bomb about 20 minutes into the workout after the first round of crawl bear up the levee. That’s the positive reinforcement I am looking for when I Q.
    • How many languages does Catfish speak? I went to a Thai restaurant with him one time and he started speaking Thai with the owner. Today, he and JV both pulled out Latin quotes during COT.
    • The quote that I thought of most today was Vince Lombardi’s famous quip “Fatigue Makes Cowards of us All.” I felt it today. During the last round of the L-hangs I could feel my mind giving out. I know my arms had more left in them…..as Triple Shift is aware….they have 8% more muscle than the ideal man, but my mind was being a coward. Then it happened again during the 11s. With about 5 rounds left Catfish was dangerously close to lapping me. I did not want that to happen, but my mind had already resigned to letting it occur. We are fortunate. We get the opportunity every morning to work on making our bodies and minds stronger. Take advantage of that opportunity. We are all going to face situations where we cannot afford to be a coward. Keep practicing at the beatdowns, so that the next time you are in a situation where you have to push yourself, your mind doesn’t stand in the way.

  • Afternoon Delight – Mixed Beatdown with F3 and FiA – from Almonaster

    F3 and FiA Mixed Beatdown!

    PAX:

    –

    Start at Flag.

    Mosey to the field across Magazine St. (Moana’s Island).

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Partner up with a person from the opposite group (F3 and FiA).

    Dora to the marker and back.

    100 – Shoulder taps (1is1)
    200 – LBC’s
    200 – Squats

    Burpees – 10 OYO

    Switch to FiA for the remainder of Beatdown.

    Tabata / HIIT style:

    2 rounds of each working 45 seconds with 15 seconds rest:

    1) Plank jack w/ crunch.
    2) Prisoner get up w/ jump.
    3) Sit up to Get up.
    4) Suicide Push Ups (Catalina Wine Mixers).
    5) Froggers.
    Mary

    Flutter Kicks – 10 IC
    Freddie Mercury’s – 10 IC
    Russian Twists (Douilles) – 10 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    “Coffee”

    Thanks for the opportunity to Lead!