F3 New Orleans

Author: Rudy

  • Arms, Legs, Core and Funk – from BBQ

    Arms, Legs, Core and Funk. The weather cleared but the beat down stayed under the roof at The Gipper. Warm ups were side straddle hops, grass grabbers, wind mills, regular and inverted imperial walkers, regular and inverted Peter Parkers. Self love, arm circles and cherry pickers. Arm work outs with coupons were curls, military press and rows or kettle swings. Legs were Al Gore meets George Thoroughgood, Bonnie Blair’s and squats. The reps for each exercise was 10,15, 20, 15,10 and 5. Core work of of 20 reps each. Freddie Mercury, Flutter kick, American hammer, leg raises, scuba Steve, Einstein’s leg and arm stretches, LBC’s and crunchy frogs. Music was added for the crunchy frogs. Cow Bell led to “ Get the funk out of my face” by The Brothers Johnson. The 1977 disco tune turned the last exercise into the funky crunchy frog and for a moment it was F4! Fitness, Fellowship, Faith and Funk! Fletch prayed us out.

  • Great Day for a Beatdown! – from Fast Tax

    PAX at El Diablo: Bogey, Bolt, Hand Grenada, Rev Sox, Vagabond, and Fast Tax
    Not to be swayed by a little water and mud, 6 pax ventured forth to El Diablo to embrace the SUCK and see what Fast Tax had up his sleeve this time. It was quickly pointed out that I was 45 seconds late, so disclaiming while moseying, we headed to the rock pile.
    Warmups consisted of:
    o Abe Bagodas
    o Matt Biondis
    o Mountain Man Poopers
    o Star Jacks
    o Swan Dives
    o Australian Snow Angels

    Though Vagabond was hoping we would be heading to the parking lot that would have been waaaay too clean…to the field of puddles we go.
    The first exercise was Fee-Fi-Fo-Fum, starting on the goal line with your rock. Each pax performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until you got to the 40ish yard line. After a 20 sec breather, we repeated the exercise back to the goal line. One of us may have “accidentally” thrown his rock in the very large mud puddle by Rev Sox’s feet…oops.
    Red Barchetta was the next event (would have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if the Q remembered to bring his phone)
    Sequence OYO no resting:
    o 100 yard dash, 100 SSH, run back to goal line
    o 75 yard dash, 75 mountain climbers, run back to goal line
    o 50 yard dash, 50 LBCs, run back to goal line
    o 25 yard dash, 25 merkins, run back to goal line

    The festivities on the field culminated with the Rapid Fire Rock Set.
    Set of 20 curls, overhead press, triceps extensions, and rows all with rock, IC, and fast paced. Repeat – 15 reps then 10 reps.
    With Bogey lamenting that Rudy was not here to enjoy the festivities (and the mud), we moseyed back to the rock pile to drop our rocks.
    After determining pax were not muddy enough (and time remaining) Q introduced the Welsh Dragons: Bear crawl forward 4 steps, do 1 burpee, 1 merkin, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 burpees, 2 merkins, 2 sets of back of shoulder taps… etc., repeating until we covered about 40 feet.
    Light stretch and head back to flag for countoff, name-a-rama, announcements, and prayers.

    #Bogey, #Bolt, #Hand Grenada, #Rev Sox, #Vagabond, and #Fast Tax

  • – from Bushwacker

    As I stood in the gloom and watched the the headlights roll in, I thought about all of the “regulars” I was going to see at Granny’s. And when the PAX circled up, including Chewy doing his best Cowbell impression, I didn’t see ANY regulars…all I saw were a group of HIMs ready to start their day off with an offering to the gods of sweat and pain! And thoug YHC brought every excuse as to why this beatdown would be “a little less intense”, the PAX brought their A game all the same.

    WARMORAMA

    All IC x10:

    SSH
    High Knees
    Butt Kicks
    …? (sorry I went on to lead PT for my fellow recruits and have become confused)

    THANG
    But anyhoo…We broke into groups of 2 and reported to either the benches, the pillars or the stairs. Different exercise at each station and rotate several times.
    Benches – Freak Nasties
    Pillars – Squats
    Stairs – Bunny Hops

    SECOND EVOLUTION

    Benches – 100s
    Pillars – Tuck Jumps
    Stairs – run up, 5 burpees, around tower, 5 burpees and down

    THIRD EVOLUTION

    Benches – Freddy Mercuries
    Pillars – Lunge Walks
    Stairs – run up and down twice

    COT

    Count and name, with Chewy praying us out. Thanks for following the gimp of my lead gents.

    See yall at the H8!……?

  • Misty Morning after Mother’s Day – from Akbar

    6 strong on a rainy gloom at the Marsh this morning. It’s great to see the numbers back up again, missing regulars Russo and Hogsbreath. YHC and the PAX needed some sweating after all seemed to eat too much while celebrating our Mom’s yesterday. So we retrieved the hidden, waterlogged blocks and got to work.

    Warm up: SSH, Torso Twist, Peter Parkers, Grass Grabbers, Cherry Pickers, Arm Circles (front and back), & Imperial Walkers x 10-15 IC

    The rain let up for a bit so we moseyed down Livingston a couple of blocks, stopping for Hillbillies IC x 15.

    Thang

    Full body workout today accompanied by some classic rock tunes. 6 exercises, 1 rep each, add a rep each round

    · Alternating block merkin
    · Decline freak nasty
    · Block Curl
    · KB Swing
    · Shoulder Thrusts
    · Block Squat
    · WW2 Situp – Block holds feet, legs straight – right elbow to left knee, switcheroo

    The tunes started out with House of the Rising Sun (which is my 6-year-olds favorite song), Janis Joplin, and Boston. YHC noted that unfortunately they do not make music like this anymore. The Alternating Block Merkin brought back memories (or nightmares) of the Iron Pax we did in the field with Murder Bunnies.

    Finished up at 5:52 with each PAX getting up to 11-12 rounds in, and headed back to center court for some Mary

    Tempo Merkins, Leg Raises, Heals to Heaven, Hands to Heals, LCB’s and Crunchy Frogs x10 IC

    YHC prayed us out with intentions for Waterpik’s friend and thankfulness for us getting together today.

    Thanks for letting me lead fella’s

    SYITG, Akbar

  • ZOORICH CLASSIC 2021 – from Zoolander

    After a quick Warmorama (10 x SSH, 10 x Mountain Man Poopers led by False Start visiting from Atlanta), the 24 Pax moseyed westward and partnered up to commence the 2021 ZOOrich Classic, which experienced a one-week rain delay. We had 18 holes i.e. crawfish trays (‘tis the season!) with a total course length of ~1 mile. For each hole, one partner threw the high quality, PDGA-approved disc (courtesy of Dollar General and various Mardi Gras floats), while the other partner performed the following exercises between strokes for the respective holes. Partners alternated throwing and exercising throughout the course.

    Between Strokes
    Holes 1 – 3: Bear Crawl
    Holes 4 – 6: Wheelbarrow (the pricklers were not nearly as bad this year)
    Holes 7 – 9: Lunge Walk
    Holes 10 – 12: Groucho Walk
    Holes 13 – 15: Frankensteins
    Holes 16 – 18: Burpee Broad Jumps

    Once the team completed a hole, both team members performed the following exercises with the rep count equal to how many strokes the team took to complete the hole.

    Hole Exercise
    1 # x Freak Nasties
    2 # x Jump Squats
    3 # x Derkins
    4 # x Squerkins (back by popular demand)
    5 # x Copperhead Squats
    6 # x Hello Dollies
    7 # x Gwerkins (another fan favorite)
    8 # x Burpees
    9 # x Donkey Kicks
    10 # x Plank Jacks
    11 # x Sister Mary Katherines
    12 # x Big Boy Situps
    13 # x Crunchy Frogs
    14 # x Groiners
    15 # x Body Builders
    16 # x Dive Bombers
    17 # x Box Jumps
    18 # x Patty Cake Merkins

    Team Bird/Akbar disbanded early as Akbar had to jet. Bird joined with False Start and Second Chance. While the team’s frisbee ended up in the lake around hole 14, Bird flew in for the rescue and got in a few strokes (swimming strokes, that is) to keep them in the game.

    Turbo and Speedy partnered again this year hoping to improve their 2019 performance. Despite the swiftness of their names, they only completed 15 holes.

    Team scores were recorded on scorecards provided by the Q and tallied. From what I can tell from the score cards, only one team legitimately completed the whole course. So, Team What’s That Jose? is named the 2021 ZOOrich Classic champion. Congrats guys. Wear this badge of honor proudly!

    Counterama,

    Name-orama,

    Announcements: H8 led by Turbo in 2 weeks.

    YHC prayed us out. Thanks to all for playing along.

    19th hole coffeeteria at the usual spot.

    SYITG.

  • We Interrupt This Broadcast – from Grundy

    Bushwacker:
    Welcome to the Zoo-rich classic everyone and thank you for tuning in! Excited is just not a big enough of a word to accurately describe how I’m feeling today.

    Jose-10k:
    You took the words right out of my mouth Wacker. Covid-19 took many things from us, but I think we can all agree that it crossed the line when it forced the Zoo-rich classic to be cancelled in 2020.

    Bushwacker:
    You got that right. It was tragic. I don’t think I’m exaggerating when I say that this event might be the biggest source of hope and inspiration for America.

    Jose-10k: AND THE WORLD!

    Bushwacker: So here we are. The moment we have been waiting for for over 2 years. It is time for the Zoo-rich classic! And nothing, I MEAN NOTHING, can stop this thing from happe…

    We interrupt this broadcast to inform you that the Zoo-rich classic is currently in a weather delay and has been officially postponed until 5/1/2021. We thank you for your patience and do hope you enjoy today’s programming brought to you by the washed up wanna-be trainer Grundy.

    The Warm-Up

    We started with the following exercises in-cadence:
    * SSH
    * Seal Jacks
    * Windmills
    * Imperial Walkers
    * Cherry Pickers
    *Arm-Circles

    We continued with the warm-up by lining up on the base line in a bear crawl formation. We did a alligator crawl together across the court where we stopped to do 2 merkins every third movement.

    The next sequence turned out to be way harder than the Q anticipated. We split the group in half and each took a corner of the basketball court. We went around the court in circles doing gorilla crawls from baseline to baseline, and side crawls between the two baselines. We went for 10 minutes which worked out to be 4 trips around the court (after 2 trips we went the opposite counter clockwise). I definitely didn’t anticipate it being that difficult in my head when I made it up. Live and learn.

    The Main Event

    We walked over to grab the cinderblocks for what was the main thing the Q wanted to do that day. It was an exercise sequence first introduced to me by an Israeli personal trainer named Sagi Kalev. In it, the Q almost splashed merlot after attempting it for the first time. In the exercise Sagi gave some incredible advice, he said “When you feel like you can’t go anymore and you want to drop the weight and quit, what you need to do is… NOT QUIT!!!”

    The Q couldn’t offer any better advice to the PAX than that. Let’s do this thing!

    In this sequence the first step is to assume a lunged position over the cinderblock. Next you grab the block overhand using the opposite hand of your outstretched leg while the other hand grabs the backside underhanded. Straighten your back and try to keep the weight as much as you can to be right underneath your outstretched leg so when you straighten your leg in the lunge, the weight will hit the middle of your hamstring. As soon as you begin holding the weight underneath like that, your leg gets put into a tension that will not be relieved due to its positioning until you drop the weight. It makes it very difficult to cheat.

    The sequence then begins by doing 7 reps of the lunge by straightening your leg until the coupon hits your hamstring. After the 7 reps you go back to the starting position and begin a 10 count hold. (REPEAT SEQUENCE FOR 7 ROUNDS (COUGH COUGH sometimes 8 rounds)…

    We didn’t have enough cinderblocks for everyone to do the sequence at the same time so half the group did merkins and held a plank in the same cadence as everyone else. Rinsed and repeated on the opposite leg (and did squats and al gores the second round instead of merkins)

    Great job men!

    We walked back over to center court and did a core sequence that got named “Slot Machines” which really turned out to be quite effective.

    We went back to the monkey bars and did some forearm and grip training by hanging on a bar for different lengths of time interspersed with merkins.

    We circled up, counted off, and Waterpik closed us out.

    (Now back to your regularly scheduled programming. We thank you for your patience. Enjoy the Zoo-rich Classic)

    …ning!!!!

  • Summer Sweat is Back – from Tinkles

    The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
    Warm Up:
    • Mosey around a bit and settle at the Tulane lawn
    • SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.

    First Thing:
    • 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
    • Recover with some penguins IC x 20, and LBCs IC x 30

    Second Thing:
    • Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
    • Down the stairs to the bottom and then back up the other staircase
    o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
    • Back down again

    Third Thing:
    • To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
    • Mosey back to the flag for some time killing wife pleasers

    COT:
    • Count off, namorama
    • Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp!

  • Last day – from Shooter

    With a 2 week break from the A1c I arrived at the top of the Justice center garage with 2 fellow PAX ripping out knerkins to reach the last day goal set by Zoolander at 3100. YHC although not part of this months ISI decided to pick a workout that would help his brethren obtain the remaining 600 reps. With Jose 10k clearly adding to his chest circumference from this challenge and not wanting to get him started with the usual grumbling I decided to only mention the notice here in the backblast 🤪🤪.. Great work Jose10k. T👏🏼 to Hammer for the commitment as well as the rest of the ISIers out there who accepted the challenge midway through April..

    Warmup
    15IC Grass grabbers, Windmills, SSH, Imperial walkers and Torso twists.

    Work
    PAX grabbed a coupon to take down a level for use of modification or intensification. Learning that the ledge on the 2 level needed for one of the exercises was still to high for even our tallest PAX of the day we dropped the base level to begin..

    Started with “Jackass Burpee Web” consists Burpees to 10 followed by 2 Donkey kicks off the wall.. Suggestion accepted from Cowbell to descend rather than ascend was gratefully welcomed by the Q.
    10 Burpees 2 kickoffs, 9 Burpees 2 kickoffs, 8 Burpees 2 kickoffs………………to 1 and 2..
    Cardio definitely kicked off by this point. Appreciate you Tanked up for the slow…. 10 count needed for the YHC. PAX assumed position by the hanging ledge for the “Cindy Crawford” 5 pull-ups or block presses, 10 Merkins (block or not),15 squats (block or not), 20 LBCs and 25 Toe raises.. AMRAP for what’s supposed to be 30 mins or 20 rounds for completion.. We only had time for 23 mins in which most PAX reached 10-11 rounds within the allotted time.. YHC has no doubt had the challenge been issued to complete this group of men would have surly gone Beast mode but instead it was consistent movement with chatter of the future GoRuck on 11/12/21 and before long time had expired. Returned to the top with our coupons and closed with alternating right elbow left knee F/J and one hundred 100s..

    Count, announce, COT

    Appreciate #tankedup, #franky “C” 👋🏼#wolverine, #punisher, #gladiator, #100miler, #futureGoRucker 😬😬 for the close out in prayer..

    Thanks for following my lead gentlemen and till the next Gloom 👍🏼👊🏼✌🏼!!!

  • #41 – from Cowbell

    YHC was due to Q and after a couple days off from being out of town, wanted to bring some heat. YHC thought back to a workout that will forever be burned in his memory and that is Rudy’s “40” workout after his favorite band U2. It’s an awful terribly wonderful workout that I remember as a big #crowdpleaser. It involved the brutal Okwata levee and U2 music.

    Well, The Gipper has no levees and doesnt know much U2, so we’ll leave that to Rudy.

    So, modify we must, to a parking garage and The Dave Matthews Band. How convenient that YHC’s favorite band has a song named #41?!?

    It went like this:
    Mosey to the middle deck of the parking garage for-
    Warm up
    8 count body builder X 10
    Plank-O-Rama:
    Peter Parker X 10
    Parker Peter X 10
    Mtn Climbers X 10
    Plank Jacks X 10
    SSH X 30

    The Thang: #41
    (Some of YHC’s favorite DMB songs playing in the background)

    Complete 41 reps of each exercise but breaking up into 11 reps then run up the ramp, 10 reps, run down, 10 reps, run up, 10 reps, run down and plank for the 6 and next exercise call out.

    Set 1: tempo merkins
    Set 2: monkey humpers
    Set 3: plank jacks
    Set 4: diamond merkins
    Set 5: low slow squats
    Set 6: American hammers
    Set 7: wide merkins
    Set 8: crunchy frogs
    Set 9: sister Mary Katherine’s
    Set 10: Burpees

    Due to time we ran half the distance starting on set 8.

    Ran back to the flag where COT was held.
    Turbo prayed us out.

    NMM:
    – F3/FiA Mixer tomorrow night at 1830 at the Covington Trailhead with drinks to follow at the Tap Room
    – ZOORICH CLASSIC this Saturday

    PS- @Bushwacker I wrote a BB on the day I Q’ed 😉

    Thanks for letting me lead!

  • Introducing the Enhanced Murph – from Catfish

    8 PAX @ Foundry to forge mind, body, and spirit. Started by moseying to the track. Warmed up with Abe Vigodas, Grass Grabbers, and 8-counts. Moseyed to other side of track and circled up for Imperial Squat Walkers.

    Moseyed to Foundry. Did some Peter Parkers waiting for the six. Moved on to a 6-Pack – Alternate pull-ups and merkins in sets so they all equal 6 (1 and 5, 2 and 4 etc., count up and then back down). On to sixes, straight legs with feet six inches off the ground for a nice hold, then did some flutter kicks.

    Next did a quarter enhanced murph – 5 sets of 5 pullups, 10 burpees, and 15 bonnie blairs (1 is 1). Brutal. Plank walks waiting for the six, then parker peters. Back on to sixes for LBCs, then did a set of 100s to round things out.

    Started moseying back to the flag, stopped @ Roosevelt Mall entrance for Failure to Launch (hold Al Gore for a countdown, then jump squat when the count reaches zero, land in Al Gore, rinse and repeat). Back to flag, shoulder taps waiting for the six, then Dr. Ws for the finish.

    CoT