F3 New Orleans

Author: Rudy

  • Frac-Cycle – from Mahatma

    The disclaimer……yet stressed if you don’t push yourself beyond your comfort zone you’ll never leave it.

    This is the Frac-Cycle beatdown – most guest it contained burpees and running but what kind of running was not immediately known and how many burpees would surprise us all.

    Added incentive – 4 minute timer so whenever the dawg barks – 4 burpees and continue what you were doing.
    Short mosey to our starting spot – Warm Up
    SSH
    Grass Grabbers
    AbVagoda
    Toy Soldiers
    Smurf’s

    Several rounds of timer: 4 burpees

    Mosey over the levee to get things started:
    1. Baby Hill with 5 rounds of Quadrophilia

    Move back to the levee set the cones – all future effort for time. Pax lined up for 3 rounds each, 1st round set the time to beat after – 10 sec lower than round 1, otherwise more burpees.
    2. Diamond – all running with 3 merkins at the top, run down – 6 rounds – restart as soon as last pax reached the bottom. 30 secs rest between rounds 3&4
    Timmer burpees

    3. L – bear crawl, shuttle to Quadrophilia – 5 merkins at the top, run down – 3 rounds
    4. L – rinse and repeat shuttle to the right 3 rounds
    5. Broad jump midway, finish with Kong to the top – 4 burpees run down 3 rounds
    6. Quadrophilia up midway – shuttle over then bear crawl to the top at an angle 10 gas pumps run down

    Finished with 3 round full levee Quadrophilia sprint to the top.

    Walk over levee – Boo Boo lead mosey back (kenna bra sprinted).

    1 minute plank and merkin finisher.

    COT – a lot to be thankful for.

  • You Get What You Pay For – from TurboTax

    You get what you pay for. That means one thing when buying a watch or refrigerator but quite another at an F3 Beatdown. The F3 downpayment on the day is measured in effort and sweat and, make no mistake about it, you do indeed get exactly what you pay for.

    So after a quick preliminary warmup of toe touches, shoulder taps, seal jacks, Peter Parkers, SSHs, and Parker Peters, the Gipper PAX made their way to the courthouse, completing the warmup upon arrival with an inchworm walk up the alley.

    Mosey to the top of the courthouse parking garage where we partnered up. Each team worked on completing 100 burpees, one partner knocking them out while the other backpedaled down the ramp and then ran back up to relieve his partner.

    Then to the Veterans Memorial where the partners attempted 100 hand release Merkins coupled with strict lunge walks.

    On to Oak Alley for 200 body weight squats, crab walks and bear crawls.

    And wrapping things up with a stop at the courthouse benches on our way back to the Shovel Flag. A couple of broad jumps combined with partner back to back Al Gores.

    Nameorama and then BBQ prayed us out. Great job this morning guys. Thanks for letting me lead.

  • Trading the Sack for the Stack – from Hawgcycle

    Conditions: 77 degrees, Humidity 84%, wind 3 mph from the NNW

    Pax: Hawg and the Fastest of Taxes

    Warm-up: SSH x 31, IW x 20, WIndMill x 10, Peter Parker x 15. Grass Grabber x 10, Merkins x 15, Low slow squats x 15

    Straight into the first Stack

    Stack 1:
    5 burpees
    5 burpees, 10 Ranger Merkins
    5 burpees, 10 Ranger Merkins, 15 LSS
    5 burpees, 10 Ranger Merkins, 15 LSS, 20 Big Bois

    Take the long route to the Playground

    Stack 2:
    5 pull-ups
    5 pull-ups, 10 inchworm merks,
    5 pull-ups, 10 inchworm merks, 15 CTC
    5 pull-ups, 10 inchworm merks, 15 CTC, 20 Dying cockroaches

    Mosey back to the Rocks and select something heavy

    Stack 3 (con roca):
    5 Man Makers
    5 Man Makers, 10 LSS,
    5 Man Makers, 10 LSS, 15 OH Presses,
    5 Man Makers, 10 LSS, 15 OH Presses, 20 Curls

    Mary:
    LBC x 25, Commandant Douilles x 20, FK x 15, crunchy frog x 10

    Back to the flag for COT

    Prayer of thanksgiving for the morning, prayers of protection and mercy for those deployed and friends facing cancer tests.

    NMM:
    The Fastest of Taxes and I had to both overcome the devil on our shoulder telling us we didn’t get enough sleep last night. It feels good to shut up El Diablo with a solid morning beatdown. Thankful for Fast Tax making the hard decision and helping me get my day started right.

  • Nacho normal Grandmas house – from Shooter

    YHC arrived to nothing but lights and empty spaces at Granny’s.. Truth be told Q was hoping no one would post and he could slip back home to recover from the previous nights session at a local boxing facility. Recently Cowbell and Zoolander EHed YHC into giving it a shot and I must admit the work on the heavy bag with some common F3 mix of squats, Merkins, leg lunges, core, etc. etc. etc. certainly brings you to a different level of cardio… 🥵🥵 Of course the always regular Cowbell had to spoil my wrong intentions by rolling in right on time. Q heard him mention the previous day how he needed a 35 min run today at reasonable pace 🥴🥴 between 7:50-8:50 and since that is out of my comfort zone YHC obligingly instructed Cowbell of what would take place, at which he gladly returned to his truck for a shoe change. As he is completing the shoe swap Nacho rolls in. As he walks up I explain the intentions of my Q at which he states when I saw the Q I figured we would do some running. Just to be clear Nacho YHC is not on the level of said Jose10k, Waterpik, Bushwacker, Steve, Just in Time, Hammer or perhaps Turbo Tax… In fact quite frankly if not for F3 I would intentionally NOT expose myself to such labors, but one must admit the accountability and challenges issued by all of these men throughout some point of my journey with F3 has brought me out of that mental fog to lace them up and get after it.. Thank you for that F3 brethren..

    Brief warmup 10IC Toe Touches, self loves, Butt kicks, Left and Right leg swings..
    Cowbell set the clock and off we went journeying down to Lakeshore drive hooking a left to the boat launch and down to Florida and returned the same. Along our Mosey ran into Garfield out in the darkness who asked about future lunch plans with the PAX. Hammer if your reading this backblast drop that neighborly EH for our next luncheon at which I am sure he would oblige. After returning did 2 core exercises of Left over Right and Right over Left crunches 10IC and closed with hands to heels 10IC.

    Spoke of upcoming events such as Narley Nutria which looks as though we will be short of many ringers.. Numbers appear to be our only chance and the attendance of Phat Johnson which many of you don’t know but he could be up there with In Time to help out the PAX the 3rd Wednesday in July at 9PM..

    YHC closed with COT
    Appreciate the post Cowbell and Nacho!!
    And until the next Gloom 👍🏼👊🏼✌🏼

  • Get ups, obstacles and shuttle runs, oh my… – from Chewy

    12 pax met at the Lakefront Saturday morning.
    Hammer showed up for a solo Pre-thang. Steve did some other thang with Cowbell and Pik.

    Disclaimer followed by Warm-up:
    -SSH x 20 IC
    -IW x 20 IC
    -Windmills x 10 IC
    -Merkins x 10 IC
    -Mt Climbers x 20 IC

    The Thang:
    -Green Mile: run to playground with 3 burpees at each hydrant.
    Once at playground:
    -Get ups:
    Partner up: P1 performs 10 turkish get ups with Right shoe balanced on R fist (5 Burpee penalty if the shoe falls), P2 performs Curtsey lunges. plank and wait for pax.
    P1 then performs 10 get ups with L shoe balanced on L fist, P2 performs rotational lunges.

    -Obstacles:
    Pax divides up into groups of 3 follows a circuit created by Turbo back in the early days, this includes burpee pullups x5, run to play ground tower up stairs and down fire pole, run to splash pad and broad jump across, run up and over smaller playground tower, and back to pullup/burpee x 5 rounds

    Quick rest and pump primer with some good ol’ Jane Fonda’s x 15 IC followed by

    -Shuttle Runs:
    Partner up: 2 lines partner vs partner in shuttle run relay foot race x 2 rounds. This proved to be brutal.

    Slow mosey back to shovel flag.
    COT, Prayer, Coffeteria

  • Rested and Ready – from Akbar

    Not so gloomy at the Marsh this morning with humidity down just a touch. YHC and Hammer arrived about the same time and had some nice mumblechatter when Waterpik arrived on his typical run from the house to the AO. YHC was ready and rested after NOT staying up for the 9pm start of Ole Miss and Arizona.

    Warm up: x10-15 IW, Torso Twist, Arm circles (front/back), SSH, high knees

    Head to the hidden block stash, which Hammer noted were heavier than the Gipper’s, and mosey to center court.

    Thang: 4 corners, 11’s, 4 corners

    4 corners: start at center court with block, 5 Grave Diggers (2 =1) then to each respective corner for 50 reps each of Chest press, curls, Alpo’s, & triceps.

    After each corner exercise, block carry back to the center for 5 Grave Diggers.

    Mosey to playground for 11’s: pull ups and squats. Modification of supine pull ups was needed for all, especially Hammer after a recent double Murph.

    Back to center court for a second round of 4 corners and 50 reps each corner.

    Leg Raises, E2k, Jane Fonda’s, and Little Manny Crunches.

    Blocks up and back to the circle for a Mary of 10 Merkins and 10 LBC’s IC

    Count, Name, and Hammer prayed us out with thoughts of my Uncle Jimmy and a few folks with stuff coming up Waterpiks office.

    Thanks for the post guys and letting me lead.

    Til next gloom – Akbar

  • Concrete Mount Suribachi – from Hogs Breath

    YHC felt some coupon inspiration could take place at the A1C!

    Warm up
    SSH IC x 20
    Seal jacks x12
    Arm circles x10

    Mosey to our coupons, much to the surprise of waterpick, cowbell, and Russo. “What we had coupons here!?!?!?” (For reference they are in a parking lot at the intersection of 26th ave and N Jefferson Ave, behind some ornamental bushes)

    After carrying our coupons to the the corner of the parking garage, we lunge walked to the entrance, of said parking garage. At the entrance all pax beautifully performed 25 overhead presses. Then backwards walk, with coupons, up the parking ramp. At the first landing, we performed 25 derkins (seeing the trend yet?) on to an overhead carry through the garage, followed by 25 side step overs. Then YHC could not remember the name of the exercise he planned out….so cowbell jumped in with a “murder bunny” suggestion up the parking garage incline! For the record the actual exercise I was looking for is a “bear and block” however, both cause pain so this completes the goal!! At the top we completed 25 curls. And a lunge walk back to the shovel flag, thus we completed a full compliment of Mount Suribachi. BUT what goes up, must come down, So we shoulder walked the coupons down to the base floor entrance. There we performed 10 tricep extensions and began farmers walks back to return the coupons.

    One more time we mosey to the shovel flag and began some Mary, of Captain Thor! One big boy sit up, then four American hammers; then increasing by two and eight respectively. We only made it through six rounds before we had to call time!
    Cowbell prayed us out with thoughts for a safe weekend and allowing us to come together.

  • 5 years and counting – from Fracsac

    17 Pax including 2 FNG’s and 1 Down Range from ENC made a choice to take the DRP on their journey to get right and posted to Okwata to help YHC celebrate 5 years in F3. With a shovel flag planted, disclaimer was given, then:

    Mosey toward the fountain just like the good old days, carioca around the fountain and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Bat wings x 15 IC of AC, OC, SC and MNC (dancing during Moroccan NC), finished with 20 count Iron Cross before dropping those aching limbs.

    Mosey back to the fountain for:

    Double Shots with Jack Webb at the Barre.
    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 the House of Pain for stations. The pax first cleaned up the trash……

    Station 1 – Pull-ups AMRAP
    Station 2 – Step ups AMRAP
    Station 3 – Big Boi Sit-ups AMRAP
    Station 4 – Bear crawl up levee, 5 burpees, mosey back down (Timer)
    Rinse and repeat

    Mosey to open area of grass for the much anticipated Shock & Awe! There was much rejoicing!
    5 x SSH IC
    10 burpees OYO
    5 x SSH IC
    9 burpees OYO
    Yada Yada Yada……..
    5 x SSH IC
    3 burpees OYO
    5 x SSH IC
    2 burpees OYO
    5 x SSH IC
    10 burpees OYO (we never do 1 burpee!)

    Mosey to the top of the levee for a disperse run. Form 2 columns, last pax runs to the front of column and yells “disperse” followed by an exercise. The pax run down their side of the levee, complete 3 of the exercises, and run back up top to continue. There were 8 count BB, Burpees, and even some Catalina Wine Mixers!

    For the final 2 minutes, we did Quadraphilia AMRAP! Then return to the flag.

    COT and naming of FNG’s

    NMM

    – Welcome Lighthouse and Blue Clause!
    – Honored to have Waterboy from ENC join us and he even brought an FNG!
    – Thank you to each of the pax that joined me to celebrate my 5th year of F3.

    Thank you for pushing me and making me better! SYITG!