F3 New Orleans

Author: Rudy

  • Let’s get the Band back together!! – from Shooter

    With a late afternoon text to Steve and YHC, ole Wacker got the Band back together. While it’s been awhile since the 3 amigos from Mandeville had the chance to post at the Gipper. The morning would prove we could pick right back up like we hadn’t missed a beat from past car pooling.. That is what YHC loves most about F3.. These fine fellows are truly brothers from another mother that I am privileged to share the gloom with..
    Besides, the Gipper has always been my favorite AO even if we sometimes get a little hate from BBQ the “Chef” fan in the group..
    We arrived 10 mins early so we tackled a prethang mile and then returned with 5 HIMs assembled.

    We took our time with a warmup of a bunch of regulars all 10IC.
    GM, Cherry pickers, arm circles, Toe Touches, Imperial walkers, Hillbillies, seal jacks, Abe Vogadas.

    Retrieved our coupons and utilized the breezeway.

    R1 Curls for the girls
    10 OYO for each PAX while the rest held half curl positions.
    When finished 20IC as a group.
    R2 Rows for the …….
    10 OYO for each PAX while the rest held half hold.
    20IC as a group.
    R3 10 OYO overhead presses each PAX held overhead coupon hold.
    20IC as a group once around.

    Moseyed to the justice center and partnered up. Partners luged up and back down backwards. R/R while the rest did core.
    Moseyed to the other side for bunny hops up and reverse bear crawl down. Rest of PAX held Al Gore..

    R4 5 OYO kettle swings while PAX held coupon Gore and finished with 10IC kettle swings.

    R5 20 OYO chest press while PAX held rifle.
    40IC to finish.

    Returned coupons and finished with 20 OYO LBCs..

    Appreciate the chatter and the post gentlemen and until the next Gloom. 👍🏼👊🏼✌🏼!!

  • The One and Only – from Charmin

    Waking up this AM, YHC could feel the fartsack calling, however, knowing that there would be other PAX in the gloom was the motivation needed to beat the battle of 15 degrees.

    That would be proven untrue at 5:30. Realizing that there wasn’t any mublechatter the night before, YHC stepped up to lead since no one else was.

    The PAX moseyed over to JPAX and did the following warm-o-rama:

    10 Abe-Slow-Goda/Pendulums
    10 second hold for Arm Stretches (Both Sides)
    16 Arm Circles, Forward & reverse.
    10 Seal Claps
    10 Overhead Claps
    10 Chinooks
    10 MNC’s (I’m sure the bystanders enjoyed this).

    The Thang:

    1 minute on/1 minute off
    3 Rounds of Merkins, Right-Leg Step Ups, Left-Leg Step-Ups.

    Downtime was used to gather some facts for a future beatdown when other Pax are present.

    Mosey on over to the Stairs for 3 sets of Uphill Bearcrawls and KnOT walking down.

    KnOT walked all the way back to the warm up pad for about 10 minutes of Mary which consisted of:

    10 x BBSU
    10 x LBC
    10 x Dying Cockroaches
    10 x SLWP (each leg)
    3 x 10 sec hangs
    30 second plank

    COT: Brief and to the point.

  • Just Farting Around – from Architect

    YHC Arrived. PAX arrived. Standard warm-o-rama. Rocks were selected. Mosey to field to begin the work.

    50 LBCs
    1 Thruster – 100 YD Dash – Recover
    2 Thrusters – 90 YD Dash – Recover
    3, 80
    4, 70…etc.

    PAX Circled;
    Round 1 – 1 Performs 12 Burpees while remaining performed a movement of Qs choice. Rotate PAX and change movement.
    Round 2 – Same as above but with 6 burpees and PAX got to choose movement.

    Much chatter ensued, sadly there was no singing, plenty of grumbling.

    Special prayers for all those that are in need. Support your brother in need, we are ALL in need.

  • Taylor Swift’s Rhythm Nation Halloween Spectacular (with special guest Brooks and Dunn) – as edited by Steve – from Russo

    About 65 degrees to start. It’s amazing what conversations can be had early on a Tuesday, all started with the simple “How was your weekend?” It takes me a while to warmup the motormouth, and I’m not the best at small talk, but once the motor revs it’s tough to slow down.

    Great conversation throughout revolving around T Swift and other concerts, Oscar-worthy film editing, boring desk jobs, bizarro beatdowns at the ‘Pad, and other minutia that kept things fun.

    Warmup – all 10x IC
    Seal jacks
    Toe touches
    Self love
    Imperial walkers

    Thang
    Mosey to the bridge, with 10 merkins and leg raises interspersed.

    At the bridge

    10 on each side, either wide merkins and flutter kicks, or Peter Parker’s and Rosalita’s, with alternating side shuffles, backpedals, mosey, or cariocas from one side of the bridge to the other.

    COT, Name-o-Rama, Announcements (Jose needs a Turkey trot compatriot), Prayer, in that order.

    Splice had Saturday lakefront Q, YHC has Splashpad Friday Q, and Halloween is somewhere in there.

    SYITG

  • Ghosts of Beatdowns Past – from America’s Best

    YHC had some unfinished business. IPC seemed like a distant memory, but with Halloween approaching, it seemed a fitting time to revisit the ghosts of beatdowns past.

    After going pro, Michael Jordan returned to UNC to get his bachelor’s degree. After Empire Strikes Back, Luke Skywalker returned to finish his training with Yoda. And so (hence?), after warmarama, YHC would return to finish some things that he just didn’t get done last time around.

    Warmarama: SSH, WMH, Toy soldiers, high knees, butt kicks, arm circles, Lafayette Night Clubs (which have become YHC’s new favorite), and self love before a quick bumper mosey.

    Thang No 1:
    IPC week 2, YHC had to bug out early, and thus (hence?) I did not finish the beatdown. The PAX would complete what I did not finish that day:
    40 Coupon plank Jacks, murder bunny 15 yards
    14 Cactus Jacks, Redrum Bunny back
    20 Merkins, Lt. Dan Magic Legs 15 yards,
    14 Cactus Jacks, Lt. Dan Magic Legs
    20 Coupon Plank Jacks
    Run 800 meters
    And that was it!
    We were finished, but YHC picked up significant whining.
    “I already did this!”
    “But WE didn’t leave early!”
    “I shaved my legs FOR THIS?”

    And so the next Thang would be something nobody finished.

    Thang No. 2:
    BK500 Dora Redux: Gimme that Gold!
    Every team in our Thibodaux PAX completed only the Bronze portion of the Dora. What a waste– those perfectly-curated Silver and Gold medal exercises were left just sitting there. Like the last batch of pancakes (which are the best because you finally got the griddle temperature and butter just right). Alas (hence?) they go uneaten because everyone is full of the early rounds. Not today! No, today we would feast on perfectly crunchy-edged thrusters with light fluffy curl interiors. Okay, not my best metaphor, but it went like this:
    Partner Up,
    Silver: 100 curls, partner rifle carry one-way, mosey the other (to the sidewalk and back)
    Gold: 100 Thrusters, partner bear crawl there and mosey back.

    And there was still time for another Thang!
    Thang No. 3:
    Wet Tap’s IPC-ish Beatdown that was almost finish-able
    YHC almost finished Wet Tap’s Hunter-Gatherer Beatdown, save one run and one set…
    Run 400 m
    10 Thrusters.

    At this point, the PAX was obviously sick of YHC’s leftovers. Of course, when you don’t want leftovers, one alternative is to go out to eat instead… growing up, there were several options, but only two of them resided in a PAX favorite song.
    Sometimes, you’d go out to eat and sit down to order, sometimes you’d hit up fast food and stand to order. And so during the song, the PAX would basically knock out some more Cactus Jacks, sitting each time you hear “Pizza Hut”, and hopping up each time you heard “Taco Bell.”

    Exactly 6 minutes remained, so we hit up some Mary. YHC: Wheezy Jefferson; Wet Tap: Hello Dolly–>Dr. Ws–>Franklin’s Tower; Safety Valve: Hold 6” (for a LONG time); Pope: V-ups; Goose: Big boy crunches?; White Meat: 10 count; and Honeysuckle brought us up right to 6am with Freddy Mercs. BUT the sugar mill whistle had not yet blown, so Paradox was able to shoehorn in just a few dolphin hops.

    COT and Paradox prayed us out.

    Thanks for coming out (and picking up my slack with me) men. Always an honor to lead.

    -AB

    Ghosts of Beatdown Past Official Playlist:

    Is there a Ghost – Band of Horses
    Space Ghost (Coast to Coast) – Glass Animals
    A Ghost to Most – Drive-By Truckers
    The Ghost in You – The Psychedelic Furs
    She Don’t Use Jelly – The Flaming Lips
    (Ghost)Riders in the Sky – Johnny Cash
    Walking with a Ghost – Tegan and Sarah
    Little Ghost – The White Stripes
    The Loneliest Ghost in Town – Southern Culture on the Skids
    Ghost – Phish
    Ghost Ship – Blur
    Ghostbusters – Ray Parker, Jr.

  • The “Rubber” Incident – from Mr Rodgers

    So, I rolled into the gloom around 5:20 a.m., eagerly waiting to spot some pax—you know, real people to suffer with. But alas, it was just me and the darkness. Then, out of the shadows at 5:28 a.m., the Knees Over Toes squad emerged like a twisted scene from a horror flick. Rougaroo whipped out some rubber band thing (yeah, no thanks!), and I was left wondering if I’d stumbled into an unauthorized stretch therapy group.

    At this point, the likelihood of going solo was high. I even started prepping for my own lonely beatdown… but then, salvation! A train came by, summoning four late pax with impeccable timing. With no time for a disclaimer, we set off, breezing through some Abe Vagotas, grass grabbers, and side straddle hops with a flair that only exhaustion at dawn could bring.

    Then it was time for the main event: “Friend Cindy”—aka 5 pull-ups, 10 merkins, and 15 air squats paired with half-bleacher sprints. We hammered out 4 rounds, netting 40 pull-ups, 100 merkins, and 120 air squats, because apparently, we were feeling ambitious.

    We rounded it all out with some good ol’ Mary and wrapped up by the flag for a quick prayer.

  • Great Ballz of Fire – from Popeye

    The following is brought to you by AI:

    Early Morning Workout Report
    Date: 10/28/2024
    Location: The Stage

    Overview:

    At dawn, five dedicated men gathered amidst the early morning fog, ready to embrace their workout routine. The fog hung thick in the air, setting the mood as the group began their session with synchronized stretches and a round of jumping jacks. The morning was still, but the energy was high, with Jerry Lee Lewis’ rock and roll hits echoing through the silence.

    Warm-Up:

    The workout commenced with a light stretch and a series of jumping jacks to loosen up their muscles. Once they felt warmed up, the group proceeded to run two laps around their chosen course, using the steady pace to get their blood flowing and prepare for the exercises ahead.

    Core Exercises:

    After the run, the men launched into a set of 13 Freak Nasty (a core-focused exercise combining planks and knee drives) followed by 13 Bobby Hurleys (an intense squat-jump combo designed to increase heart rate and build lower body strength). Jerry Lee Lewis’s music kept the energy high, pushing them to finish each round with enthusiasm.

    Partner Work:

    Next, the group paired up to tackle a series of ladder runs. While one partner ran, the other performed an exercise. They rotated through five different movements, ensuring each muscle group got targeted:

    • Merkins (push-ups): Building chest and arm strength.
    • Big Boys: Sit-ups aimed at the core.
    • Overhead Arm Claps: A dynamic shoulder exercise.
    • Flutter Kicks: Focusing on the lower abs and hip flexors.
    • Toy Soldiers: A stretching exercise for the hamstrings and shoulders.

    The partners swapped roles after each segment, alternating between running ladders and completing their exercises.

    The Grand Finale:

    Upon completing the ladder drills and partner exercises, the group ran to the top of the metaphorical “ladder” one last time. This time, however, instead of running forward, they “let go” and embraced nurring—running backward—down the course. This backward run served as both a cool-down and a final challenge, testing their balance and coordination.

    Conclusion:

    As the workout concluded, the fog began to lift, revealing the smiling and tired faces of five men who had pushed their limits in the early morning chill. With a final nod to each other and Jerry Lee Lewis’s last notes fading, they ended their session feeling stronger and more accomplished, ready to face the rest of the day.
    ——————

    Pretty much sums it up. SYITG

  • Monday morning make it up as you go – from PVC

    Mosey to the pad on a nice cool morning.
    Warm up: stretch arms, Abe vigoda, grass grabber, calf scoop, imperial walker, Peter Parker.

    The thang: every one choose an exercise, last
    man is the timer who runs backward to the can while everyone does their exercise. Rotate , 2 rounds.
    Mosey to the JPAC for a round of 11’s: step ups, run up the stairs, monkey humpers then down the ramp.

    Mosey to the COT

  • Drawing a Blank – from Vagabond

    Warm up in motion

    Steps run up and down 10 times

    Dirty McDeuce

    Exercise and bear crawl the porch

    Merkins
    Big bois
    Squats

    Curls
    Flashers
    Bonnie Blair’s 2 is 1

    overhead press
    LBCs
    Side lunges

    shoulder taps 2 is 1
    V ups
    Lunges 2 is 1

    chest press
    Russian twist 2 is 1
    Squat kick

    Sunday Mornings

  • Dirty McDooty – from Vagabond

    Warm up in motion run backwards a lot
    Dirty McDeuce

    Exercise and bear crawl ramp and run around gym

    Merkins
    Big bois
    Squats

    Curls
    Flashers
    Bonnie Blair’s 2 is 1

    overhead press
    LBCs
    Side lunges

    shoulder taps 2 is 1
    V ups
    Lunges 2 is 1

    chest press
    Russian twist 2 is 1
    Squat kick