F3 New Orleans

Author: Rudy

  • What’s Tabata with you? – from Russo

    While I realize YHC is not the first to use that phrase when describing a pseudo-HIIT beatdown, it was certainly appropriate as a superstar pax of 6 knocked on Granny’s door this morning under pleasant (albeit warming) temps.

    Warmup (all IC, 12x to 20x)
    Seal jacks
    Grass grabbers
    Self love
    Toe touches
    Imperial walkers
    Cherry pickers

    Thang
    Trying to mix it up some, YHC deliberately stayed away from all things “Tunnel” and “Pilot House”, opting instead to rock around the block and give old Mandeville (well, at least every car that just HAD to turn onto Monroe) a Tabata show, 45 seconds at a time.

    Topics of chatter somehow included Humboldt State University, the date of April 20th, and Spongebob Squarepants.

    Standard mosey for one or two blocks in between the following, not necessarily in order or to scale:
    – 8 count bodybuilders
    – squat jumps
    – rower sit-ups
    – plankjacks
    – lunges
    – leg raises
    – shoulder tap merkins
    – suicide squats
    – hello dollys
    – T merkins
    – gas pumps
    – Peter Parker’s
    – LBCs
    – Calf raises
    – butt kicks
    – freak nastys
    – step ups (nicely in sync from Chewie, Zoo, and YHC)

    A mosey back home and a quick slalom through Granny’s columns closed us out.

    COT, Name o Rama, announcements, and a prayer from Hammer wrapped it up.

    Thank you to each of the gents posting this morning. It was another fantastic crew.

    Looking forward to Thursday’s F3/FIA mixer (6:30 Covington trailhead) and the Zoorich Classic on Saturday. SYITG

  • Block Building – from Shooter

    With access to so many opportunities for a beatdown at the Marsh, YHC decided to use our F3 stamped cylinder blocks. After all one never knows if they will still be out there from week to week.. Seems as though the artwork has paid off thanks to Akbar and Grover. I believe the City has realized confiscating our blocks only leads to another batch arriving at some point. After all their time is probably better spent picking up the enormous amount of trash left behind by a weekends worth of revelry which never disappoints the PAX on a Monday for a little pre and post trash pickup…

    Warmup
    10IC Windmills 20IC SSH 10IC Air presses 20IC Arm circles and 10IC Torso twists

    Thang
    Pulling out the play book of Hogsbreath from a few months back with blocks Q decided to replicate a version of his own Block Building.
    After retrieving our coupons we headed down Lamarque towards the lake stopping at every corner down and back..

    Exercises simply ascended and then descended upon return.

    B1 10 Kettle swings
    B2 10 Kettle swings 20 Overhead press
    B3 10 Kettle swings 20 Overhead press 10 Jacks web
    B4 10 Kettle swings 20 Overhead press 10 Jacks Web 20 Chest press
    B5 10 Kettle swings 20 Overhead press 10 Jacks Web 20 Chest press 10 Squats

    Appreciate Pee Shooter making an appearance at the Marsh and the always reliable Waterpik for posting..

    Hogs breath has been a regular poster and took us out in prayer…

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Sunday Morning w/ Cindy and Bruce – from Catfish

    Hot and Ready at the Renny w/ 6 PAX.

    Started hot out the gates on the museum steps with 25 8-count bodybuilders. On to faces for a plank-o-rama with Peter Parkers, Plank Jacks, Shoulder Taps, and Parker Peters.

    Moseyed to foundry. Got in a ring of fire with Al Gores and Bonnie Blairs, then did 5 rounds of Cindy Crawford (5 pull-ups, 10 merks, 15 squats, 20 calf raises, 25 LBCs). They went for a round of Bruce Lees (American Hammers, Leg Lifts, LBCs, Crunchy Frog, Penguins, and 100s).

    Back to the museum for 4-ish minutes of Sunday Mornings.

    Back to flag for CoT. Coffeeteria @ PJ’s.

  • First Weekend of Jazzfest F3 Nola Style – from Fracsac

    12 Pax made a choice to take the DRP on their journey to get right and posted to the Mothership wondering what awesomeness YHC had in store. With a shovel flag planted, disclaimer was given, then:

    Mosey to the Great Lawn

    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    The next exercise was a 10 count, consisting of Plank walk, merkin, shoulder tap, plank jack – IC x 10

    With some Dr John playing, the Pax are feeling a little motivated!

    The Motivator! Deconstructed SSH descending from 10 to 1. Want to know more, ask a Pax that was there.

    Next up was the Bear Crawl at the Acura Stage!

    3 cones 25 yards apart placed in shape of a triangle. Pax performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat x 3.

    YHC likened the next COP to what we experience at Jazz Fest when it’s hot and muddy. You embrace the moment, hence you embrace the suck!

    3 minutes of:
    Bobby Hurleys x 7
    Merkins x 7
    LBC x 7
    Rinse and repeat counting rounds out loud

    1 minute rest

    Repeat 3 minutes of:
    Bobby Hurleys x 7
    Merkins x 7
    LBC x 7
    Rinse and repeat counting rounds out loud, trying to beat first round!

    Next up was a little Burpee fun!

    Deconstructed Burpees! Do the following IC:
    Squat x 10
    Thrust x 10
    Merkin x 10
    Thrust x 10

    Squat x 9
    Thrust x 9
    Merkin x 9
    Thrust x 9

    Continue down to 1 of each! Then put them all together and do 10 Burpees OYO!

    Next up – Four Corners BLIMPS style!

    5 x Burpees run to next corner
    10 x Lunges run to next corner
    15 x Imperial Walkers….
    20 x Merkins…..
    25 x Plank Jacks….
    30 x Squats…..

    Return to center of cones for a 2 minutes of planking followed by a few minutes of Mary.

    Return to the Flag

    COT

    NMM

    -It was great to be back at the Mothership! Sign up and bring some heat! YHC proved the Pax could enjoy a serious beat down without ever leaving the Great Lawn!
    -YHC wasn’t sure about the play list, but Tool complimented the Dr John choice, which is major coming from the guru of Nola playlists!
    -City Park cleanup and Coffeteria at Cafe Navarre with great F2

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Returning the Dice of Doom – from Shooter

    YHC signed up to Q the Scramble after a few weeks of modification nursing an ankle injury.. On this gorgeous mid 40s morning my arrival consisted of a surprise posting of Grundy. The return of Pelican was also welcomed as he planted our shovel flag. Shortly there after the always reliable and consistent Waterpik comes emerging from the shadows as he has disciplined himself to run to the Scramble for quite some time now getting in the extras.. Although the PAX would be minus Cowbell on this Gloom ole Sir Wacker would remind the PAX of his absence by rolling up a few minutes into the warmup.. Route today would be back through the park over to Greenleaves Blvd down to the Lakes and back. With the plan to return the Dice of Doom to the magnetic Wacker it was quite fitting to roll a rep count of 50 and as Wacker started his grumble of what would turn out to be what he claims is the only thing I ever roll “The Burpee”

    Count, Name and COT

    Appreciate the post gentlemen and T👏🏼 to Grundy for the double up this week in Mandeville!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!!

  • Afternoon Delight! 4-21-2021 – from Almonaster

    Over to the Fly!

    PAX:

    – FCOJ
    – Blowout
    – Almonaster

    Mosey to the field with the Soccer goal.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 5 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Fly, light pole in field.

    21’s
    Big Boy Situps – 21 OYO
    Merkins – 21 OYO
    Squats – 21 OYO
    X’s 3

    Take a lap over the hill and back.

    Dora
    100 – Leg Raises
    100 – LBC’s
    150 – Shoulder Taps 1 is 1

    Mosey to Moana’s Island.

    Mary
    Freddie Mercury’s – 40 2 is 1 OYO
    Russian Twists (Douilles) – 20, 2 is 1 OYO
    Burpees – 10 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Back in Block – from TurboTax

    It’s a long way to the top if you want to rock n roll, but it’s not too far from The Gipper to the boatyard and so that’s where we headed this morning with our blocks after a quick warmup.

    YHC set up four cones 10 yards apart for a 30 yard “field” and the PAX got busy. We farmer carried our blocks from cone 1 to 2, backpedaled to 1, sprinted to 2, then farmer carried our blocks from 2 to 3, backpedaled to 2, sprinted to 3, then farmed carried our blocks from 3 to 4, backpedaled to 3, sprinted to 4, and then farmer carried our blocks back to the starting point at cone 1 completing Round 1.

    Multiple rounds followed after 10 counts with a mix of farmer carries, OH carries, lunge walks, out front carries, backpedals, shuffles, bear crawls, crab walks, sprints, shuffles, lateral hops with Bobby Hurleys, frog jumps, and carioca. We didn’t miss a muscle and then we limped back to The Gipper with our blocks.

    Countorama, nameorama and Bean prayed us out.

    Thanks for letting me lead guys.

    Zoorich Classic this Saturday, April 24th 0630 at the Lakefront.

    F3/FiA beat down followed by F2 on Thursday April 29 18:30 at The Gipper.

    H8! beat down on the Lakefront Saturday May 1st.

  • The Calm before the storm – from Mahatma

    Deciding where I planned to spend my Wed 4-21-21morning I saw that the Foundry needed a Q so why not!?
    12 pax showed up with the intention of starting the day with more than hitting the snooze and rolling out of bed.
    After a quick disclaimer we moseyed to the track for a warm up consisting of stretching, SSH, WM, something that Double Fudge new the name to, scuba kicks (not knee jerks) then off to the “core” event.
    Pax line up (1-12) at mid point of straight away. Pax 1 ran (50-75%) to mid point turn 1, once there he moved into lane 2 while pax 2 started his run, when 2 arrived he moved over to lane 2, pax 3 started and pax 1 started a run to the other end of the track (so 1/2 way around) moved into lane 3, once 3 arrived 4 started, 3 moved over, 2 started. This continued with a 3/4 then a complete full 1/4 mi (1 full run around the track). We completed it (some got a little extra core while waiting for pax to finish) but it wasn’t as “smooth” as it was mentally thought out to be, so rinse and modification – break into 2 groups of 6 then go in reverse – full loop, 3/4, 1/2, 1/4: it could be brought back with additional modification. On to more core – as pax finished there was a line forming in the outer lane, each figured out just join in and ever pax added their version of core to the effort. We finished with a 2:30 minute plank / merkin initiative. Then back to the flags for COT.

    Glad to see the crew and the opportunity to lead. We lift up DaParish’s buddy who passed suddenly as well as Disclaimer and his family. We ask for God’s Grace to lead with humility in engaging all who we come into contact with.
    God Bless – get ready for the H8 – you against you!

  • 610 on 420 – from Catfish

    Accelerated 610, starting with running on the usual route, stopping for 10 burpees every 5 minutes. 15 minutes out, 15 back to the track.

    At the track, did some beat crawl laps on the western end waiting for the six. Nothing fancy, just bear crawl to one end, 10 merkins, bear crawl back, 10 merkins, rinse and repeat.

    Finished up with Dr. W’s, Peter Parker Peters, then back to the flag for CoT.

  • Play Time – from Heisenberg

    Disclaimer
    Warmup -IC Imperial walkers x 25, Grass Grabbers x 10, Daisy Cutter R 5 L 5, Abe Vigota 10, Merkins 20 (up down cadence), Arm Circles F x 20, B x 20, Overhead claps x 20, Moroccan Night Club x 20, Some OYO self love, Shoulder Shrugs x 10, Back Stretch x 10
    Face Breakers – From the top of the steps on NOMA, IC descending a step after each round Floyd Mayweathers 8,7,6,5,4,3,2,1
    Time to Play – Starting at Tree 1 Bear crawl to next tree, 5 merkins ( or knerkins), lunge walk to next tree, 5 merkins (or knerkins) repeat till you run out of trees. The grass was a little sloppy and underwater at times.
    Return to NOMA – Pax moved to the dry side and did a Route 66 with Flutter Kicks 4=1.
    Ring of Fire – We stopped at Tree 11 and had a quick Ring of Fire merkins (or knerkins)
    Sunday Mornings – Short mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT
    TClaps to Catfish and Triple Shift for doing the workout with ruck plates.