F3 New Orleans

Author: Rudy

  • Happy Birthday to Me

    Happy Birthday To Me, Happy Birthday To Me, Happy Birthday Dear Rudy, Happy Birthday To Me

    10 PAX appeared in the morning Okwata gloom, gathering around a real Shovel Flag (apparently JV has been stashing it in his trunk).  YHC’s phone read a sultry 82 degrees.  Perfect weather for a celebratory workout.  Start with the disclaimer (and a bit of F3 indoctrination for our FNG)

    COP #1: Start with 10 burpees OYO at the flag, then mosey over to the fountain.  A quick shorty-style “follow me” dance with butt kicks, karaoke, and high knees before settling into the muck for a warm-up.

    • SSH x49
    • Mountain Climber x49 (at which point FracSac correctly guessed that it was YHC’s 49th bday)
    • IW x30 (YHC got bored, and almost fell over awkwardly)
    • PP x49

    Head to the levee for a Bear Crawl Indian “Run” towards the pull-up station.  Just one time through the PAX list before picking up to mosey.  That was a good length plank session, though.

    COP #2: Partner up.  1 round, each pair hitting each exercise once.

    • Over the levee, 5 burpees, and back.  This was the timer.
    • Squats
    • Dips
    • Step Ups
    • Pull Ups

    Back to the levee top to mosey down to Canal Street

    COP #3: “Happy Birthday To Me”.  One PAX runs a loop – across Canal, down to the lake, back across Canal, and back up to the levee.  While one runs, everyone else exercises.  What exercise?  Whatever the running PAX draws from the Birthday Bag ‘o Exercises conveniently discovered at the COP.

    • Bubba pulls Squat Jumps to get us started right.  I think I heard him laughing as he ran off.
    • (in the interest of time, Q audibles and has PAX run in pairs).  PAX do Plank Walks while 2 run the loop
    • PAX do ‘Muricans while 2 run the loop.  Q helps JV with reading, apparently he forgot his glasses.
    • PAX do Staggered ‘Muricans while 2 run the loop.  Thanks FracSac, my chest was ready for that.
    • PAX do Low Country Crab.  Q is openly mocked by PAX for his fantastic paper folding skills.
    • Q finishes the cycle by pulling Smurf Jacks.  PAX grumbles, Q runs.

    Q mutters that he really wanted someone to draw the Burpee ticket.

    COP #4: PAX moseys back to the flag to circle up for a full 6 MOM.  30 seconds of exercise, 10 seconds rest.  Repeat for 9 ab exercises.  Penguin, Rosalita, Dolly, Flutter Kick, LBC, Cockroach, Box Cutter, Freddy Mercury, Putin

    Circle up for Count Off (10 on a Thursday!), Name-o-Rama (“WHAT?” – all caps, with the question mark – for our FNG Artillery Officer), and prayers:

    • Tool and his family
    • Cable Guy and his family
    • Recovery efforts in Baton Rouge and Italy
    • People suffering from affects of Cancer, and those leading efforts to research cures, and assist those suffering

    Finish with St. Ignatius’ Prayer for Generosity

    Gentleman: It was a pleasure to start a new year with you all.  Thank you all for being an inspiration for me.

     

  • Out and Back Again

    The Weather: Hot and Humid.  Typical Summer day.  News guy said 88% humidity.  I can’t wait for fall.

    The Disclaimer: I remembered this time.

    The Thing: YHC looking to a half marathon this winter (if you’re interested – let me know!), so its time to start getting some mileage on these old legs.  We’ll do the traditional out-and-back: 6 min run, 30 sec sprint, 30 sec recovery, repeat until done. Follow the Bayou St John route.

    The Close: YHC seems to be getting older, or at least his back is.  So trying to take it easy on the burpees.  Instead, seal the deal with an elbow plank.  Side Effects reminded us to ACTIVATE THE GLUTES

    The COT: Close with a prayer, remembering Kim Chi friend, Tool’s family and son Brady, and all of those starting school.  YHC asks for grace to use the gift of today wisely and in service of our family, our friends, and our God.

  • Wrong Way Rudy

    Hey, we’re going the wrong way!  Joined by 8 PAX, YHC led the group from the shovel flag on our opening mosey and went LEFT.  Yes, LEFT.  Time for something different.

    A normally sticky, humid NOLA morning.  YHC arrived at Pontiff a few minutes early to experiment with Pokemon Go – and sure enough, found 2 pokemon in the morning gloom.  But enough of that, time to get serious.  The PAX arrived, YHC gave a disclaimer, and at 5:30 they were off.

    (Maverick came rolling in hot insisting that YHC’s watch must be wrong.  Whatever.)

    The Warmup: From the flag, head left and follow the path.  Stop at The Forest for a Plank Fest.  Start with SSH x25, then plank up.  Peter Parker, Mountain Climber, Parker Peter, Murican, and close with Plank Jacks.  Nice work PAX holding form throughout!

    The Mini-Foundry: Back to the path, continue the loop around the park.  At the mini-foundry, PAX divided into 5 stations: Burpees (10x, the timer), Decline Murican, 90 degree hang with Knee Lift, Pull ups, and Low Slow Squat (a late substitute since the Row bar was waaaay tooooo low.)  Repeat the circuit to ensure that Side Effects would maintain proper form.

    Quad Stop: Back to the path, keep looping.  One almost-missed turn later, stop by the shed.  3 Stations: Lunge Walk (the timer), Alternating Channing Tatum/Tatum Channing, and a People’s chair.  One stop at each station only.  Need to make it to the rock pile.

    Rock Pile: Back to the path, on to the rock pile.  We’re done moseying, so feel free to go big.  YHC went big, and soon regretted that choice.  Marlin – what’s that by the tree?  Why, its a DECK OF CARDS!  I wonder how that got there?  2 5-minute rounds of Deck of Death.  Clubs = Curls, Spades = Presses, Hearts = Rows, Diamonds = Muricans.  Half-way through, Side Effects rescued YHC from his rock selection.  Thank you.  Drop the rocks.  OH WAIT – Bogey wants to go on?  OK – we’ll keep going until we hit a face card, just because you asked.

    Drop the rocks, and finish with a quick round of Mary: Flutter Kicks, Dying Cockroach, and American Hammer.

    Mosey back to the flag to complete the Pontiff lap.

    Finish with countoff, Name-o-Rama, Announcements (check your email for upcoming CSAUP activities).  Prayers for all intentions, and in particular for Tool, Brady and their whole family.  Thank you God for the gift of another day.  Give us the wisdom, perseverence and guidance to use this gift to better serve you.

    Thanks for the opportunity to be your Q for the day.

  • The Fourth in The Pass

    Happy Fourth of July!  2 faithful PAX met at the flag by Shaggy’s in Pass Christian to start the day.  Warm, humid and windy at the coast.

    Warm up: let’s get right to it.  Since its a Rock City day, the Pax found some rocks by the water.  Not those little Pontiff rocks, but some REAL rocks.  Press, curl, row x20.  Repeat x16.  I guess it might be arm day.

    The bandstand:  Mosey past the new harbor, then into town for a stop at the bandstand.  Time for our warm up.  SSH x25, then the core group: PP, MC, PP x20 holding plank in between.  Find the benches for Channing Tatum and his evil twin.  Head to the parking lot for a zombie walk.

    The benches: back to the beach front, find some benches.  At each bench, durkin, dip and irkin sets.  Bench 1 20x.  Bench 2 15x.  Bench 3 10x.  Bench 4 10x.

    Mary at the park: return to the park for Mary.  LBC, cockroach, the twist and dolly each x25.  Stroll to the pull up bars for AMRAP (which in the case of YHC was very very few).

    Names and count off were very quick…

    Thanks, Tinkles, for a great start to the Fourth.

    May all of our families and friends enjoy the da y safely, and remember all of those who have sacrificed on our behalf.

  • 40

    Twas sticky and warm at Okwata.  Typical June morning, 10 PAX including YHC set off to better ourselves.

    Inspired by a recent family roadtrip, when The Best Closing Song for a Rock Concert EVER popped up on Spotify, and YHC got to tell stories about his youth to his captive kids in the backseat….

    https://www.youtube.com/watch?v=jcTA2Y0pOPA

    (apparently this was a somewhat controversial choice as best ever.  But whatever.  My Q, My Rules).

    Warmup: Disclaimer, then off to the fountain lawn.  A bit disappointed to find such dry and recently cut lawn in front of the fountain.  Where’s the muck and mud, YHC wondered…  SSH x25, then planking for PP x20, MC x20, PP x20.  Then mosey to the Levee for The Thing

    The Thing: 40

    Stare at the behemoth in front of us.  We are going over it 40 times.  10 exercises.  Each exercise in 4 sets.  Each set is 10 reps.  Alternate sides of the levee for each set.  When we’re done, we’ll have done 400 reps, and crossed over the levee 40 times (with YHC throwing in 40-themed facts, trivia and tripe)

    • Exercise 1 – Low Slow Murican: What’s more Murican then a Mickey’s Big Mouth 40 oz Malt Liquor?  Did you know 40s are illegal in Florida?
    • Exercise 2 – Box Cutter: The 40th mayor of New Orleans?  The illustrious (and apparently accomplishment-less) Isaac L Patton
    • Exercise 3 – Low Slow Squat: NFL players with jersey #40 retired?  YHC called out 4 (but there are actually 5) Joe Morrison (WR Giants), Tom Brookshire (DB Eagles), Mike Haynes (CB Patriots), Pat Tillman (S Cardinals) and Gale Sayers (RB Bears)
    • Exercise 4 – Plank Jack: ND National championships in the 40s?  4: 1943, 1947, 1948, 1949
    • Exercise 5 – Diamond Murican: 40th state to join the Union?  South Dakota – also having the smallest capital by Population (Pierre, 14,000 potential pax)
    • Halfway point.  Pause, Bogey gives us 20.  PAX grumbles.
    • Exercise 6 – American Hammer: Did you know “Forty” is the only number with letters in alphabetical order?
    • Exercise 7 – Lunge: American Top 40 All time hits leader?  #1 is easy – Elvis.  PAX proceeds with guesses (good ones: Beatles, Stones, Elton John; Bad ones: Right Said Fred – seriously Mav?).  #2 on the list – Lil Wayne.
    • Exercise 8 – SSH: PAX catches a break, as YHC decides to skip the Burpee’s originally planned for this spot.  How many NCAA seasons with a player averaging 40 PPG?  5 – 3 of which are local hero Pistol Pete.  The others: Frank Selmy and Johnny Neuman.
    • Exercise 9 – Durkins: YHC has run out of facts, having left a few more tidbits on his Weinke in the car.
    • Exercise 10 – Flutter Kicks: PAX seems to be grumbling “Let this End”.  But we plow through

    Mosey (really really slow mosey) back to the Flag.  Seal the deal with 10 Burpee’s OYO.

    Finish with Countoff, Name-o-rama, Announcements and Prayer.  Please continue to remember Cable Guy’s wife, and whole family, and prayer for her health and successful treatment.

    PAX: Thank you for persevering with me through this.  I wasn’t sure we’d make it through all 40 trips, but you inspired me to complete.

    And somehow, I forgot to close with Psalm 40 verses 1:4, which was part of the whole point of the workout.

    I waited patiently for the Lord;
        he turned to me and heard my cry.
    He lifted me out of the slimy pit,
        out of the mud and mire;
    he set my feet on a rock
        and gave me a firm place to stand.
    He put a new song in my mouth,
        a hymn of praise to our God.
    Many will see and fear the Lord
        and put their trust in him.

  • Tuesday AM sweat-fest

    Tuesday morning, time for the 610 Stomp.  A balmy 78 degrees with what must be nearly 100% humidity – a great day for a morning run.  After mulling it over for nearly 20 seconds, we decide we’ll do the 30 minute run and hit the track for some sprint work.  After the disclaimer, 6 PAX head off down the Bayou St John path.

    In what is becoming an alarmingly regular occurrence, Hawg came barreling in hot, hopped out of his car and joined the group in stride.

    30 minute out-and-back through the morning gloom.  6 minute run, 10 burpees, walk for 30 seconds or so.  Repeat x4, which returned us to the City Park track (which had a pretty hefty crowd this am).

    • Lap 1: 50 sprint, 50 recovery mosey x4
    • Lap 2: 100 sprint, 100 recovery mosey x2
    • Lap 3: 50 sprint, 50 recovery mosey x4

    Mosey back to the flag to seal the deal with 10 burpees.  Q noticed it was merely 6:14, so we re-sealed the deal with LBC x26, which brought us to 6:15.  Q further noticed that his shirt, shorts, shoes, socks were soaked through.  Glorious high humidity mornings.

    Closed with shoutouts to keep in our prayers:

    • Close friend of KimChi diagnosed with an aggressive stage 4 cancer
    • Amnesty’s nephew battling addiction
    • Colleague of JV killed by gunfire in Houston
    • Tool, Tool’s family and his son Brady

    Close with St Ignatius Prayer for Generosity.

    Thanks for a great morning workout!

  • Donde Esta El Baño

    In the morning gloom, 8 men gathered at the flag.  Welcome back Funbags and Radar – great to see returning posts from our FNGs!  Small amounts of mumble chatter while we wait for any stragglers (good to see you Shorty!), then after the Disclaimer – off to the workout.

    COP1: Get the blood flowing at the usual spot.

    • SSH x25
    • 10 OYO Burpees
    • IW x25
    • PP x25
    • PJ x25

    Go find a friend.  Yes, we’ll mosey some.  So choose wisely.  Shorty chooses not to heed the advice.  Go Big or Go Home.

    COP2: Keep up the good feeling with some rounds of CRAP with our rock friend.

    • Curls
    • Rows
    • Al Gores (yes, its a bit of a reach , but YOU go find an exercise beginning with “A”)
    • Presses

    Each exercise: AMRAP for 60 seconds (with Al, just hold the squat with the rock out).  Run to the flagpole and back.  Repeat (second round was AMRAP for 30 seconds).  Flagpole and back, 5 Burpee OYO.

    Much mumble chatter around the naming choice for this exercise.  Said mumble chatter seemed to follow us around the rest of the morning.

    COP3: Off to the football fields for BLIMPS with our rocks.

    • Burpees 5x (no rock)
    • Lunges 10x (each leg, with rock)
    • Imperial Walkers 15x (each leg, modified to use the rock)
    • ‘Murkins 20x (one hand on rock, 10x each arm)
    • Plank Jacks 25x
    • Squats 30x (with rock)

    Advance down the field after each exercise, starting on one goal line ending at the end (about 20 yards after each, though the football field was not striped).

    #tclaps to Cowbell for properly guessing that once we reached the far end of the football field, we’d return the way we came – though we reversed.  SPMILB on the way back.

    Mosey back to the pile to return our friends

    COP4: Back where we started for Mary

    • Hallelujah Flutter Kicks x30
    • Real Freddy Mercury x20
    • Cockroach x20
    • Rotisserie Chicken (Rotating plank with a hold: normal plank, right plank, reverse plank, left plank, back to normal plank)

    Mosey back to flag.

    Count off, names, and intentions: great to hear that Amnesty’s boss is doing well; prayers for those suffering with cancer for Mav; prayers for YHC’s parents as they drive off to WI today.  Blessings for all of us to use the gift of today in ways to make our friends, family and Maker proud.

     

  • Qs Wild

    11 Men gathered around the flag, patiently watching their watches waiting for the arrival of Sparky for his VQ. Tick tock tick tock go the watches. Beep say the watches, 6:30 it is. Time to go. Shorty takes the lead for a game of “Qs Wild”, and leads us off with his disclaimer on behalf of the group.

    Shorty’s Warmup: Mosey to the lawn.

    • Low Slow Squat x20
    • Oh, look.  Yankee’s rolling in.  Still no Sparky
    • Shoulder Taps x20
    • Murkin Shoulder Taps x??
    • SSH x20
    • IW x20

    Tag-out to Side Effects

    SFX 11s: 11s across the lawn.  Derkins from the benches on one side, Dips from the benches on the other.  YHC barely managed to avoid getting lapped by Shorty.  #tclaps for setting the pace.

    Tag-out to Kim Chi

    Kim Chi Pre-VQ: Next week, Kim Chi has his VQ at the Mothership.  Today, he gets thrust unprepared into the role.  Takes us on a “Last Man Up Run” (otherwise known as an Indian Run to YHC who had no clue what KC was talking about).  Off to the Foundry.  At the Foundry PAX line up for:

    • Pull-ups
    • Dips
    • Squats
    • Rows
    • BigBoy Situps
    • Bars

    Everyone cycles through all the stations, planking ahead of pullups.  Pace set by Pullup (AMRAP).  Maverick might still be going.  #tclaps for setting that example!

    Finish with a 90 degree hang-off.  #tclaps to Cowbell for outlasting SFx

    Tag-out to Maverick

    Maverick Circle of Misery: Mosey to a shady spot by big lake.  Looks pleasant.  Its not.  Pairup.  PAX #1: alternate 5 burpees, 5 Russian Twists waiting for PAX #2.  PAX #2 run the boardwalk loop, 20 box jumps out over the lake.  Switch-up.  As revenge for this misery, the boardwalk jumps up and takes its vengence on Maverick.  Maverick seems to be ok still.

    Tag-out to Rudy

    Route 66: Mosey to the fountain.  Heisenberg chooses Murkin’s over Squats as the exercise.  So PAX is off for Route 66 Murkins on the main drag.  1 at first lightpost, 2 at second, till we reach the end 11 stops later.  Rudy politely calls the PAX back to the fountain to restart after a serious whiskey-dick effort on the way to stop #1.  Seriously guys?  10 lightposts out, return for the 11th stop back at the fountain.  11 murkins then plank up.

    Tag-out to JV

    6 MOM with JV: Finds the longest, wettest grass possible, plants PAX on their 6s.

    • Dr. W x12
    • Flutter Kicks x20
    • YTW x20 (how can such small motions hurt so much?)
    • Pray to the Stars (kneel, lean back, hold, scream in agony)
    • Plank and hold
    • (I think there were 2 other exercises in here)

    Mosey back to the flag

    Much mumble-chatter suggesting that Q tag-outs seem to bring out the best (or is that the worst) from everyone.

    Welcome to our FNG, who’s name went from Botched to Triple D to Sand Bags before ending with Fun Bags.

    Close with a prayer.  YHC thanks the PAX for being an inspiration, thanksgiving for the gift of another day and the guidance to use that gift wisely.

  • Two and a Half Men

    Two of us gathered in the City Park Gloom. We were joined briefly by Side Effects, who had ventured out in the pre-gloom gloom to get his Tuesday workout in before heading home for an early commitment. Nice dedication SFx!

    Disclaimer, then we were off. 15 mins along Bayou St John (chatting about the awesome views those houses have; I’d never really noticed this neighborhoods before starting these runs), then 15 mins back. Burpees every 6 mins (give or take, your humble Q forgot his watch). Ended at the track for a few laps of sprints :

    • Lap 1: 50 sprint, 50 walk; repeat x4
    • Lap 2: 100 sprint, 100 walk; repeat x2
    • Lap 3: 100 sprint, 100 walk; repeat x2

    Close with one last 50 sprint, mosey to the virtual flag, and 10 closing OYO burpees.

    Count off (1.. 2.. hard keeping track of such a large group) and Prayers for Perseverance and in thanksgiving for the gift of a new day.

  • 610 Sprints

    4 Men appeared in the early morning gloom. I remember wistfully the days when we numbered more. Wherefore have you gone Hawg, JV, Shorty, SFx (OK – SFx continues to get a pass… Be well, brother; look forward to your return).

    After disclaimer (I think I said it; I have tendency to forget it), YHC broke the news: instead of the usual 4+ mile out-and-back, we’d shoot for 3 miles, then meet back at the track for some sprints. With that said, off we went.

    The Run
    30 mins, after 6 mins either burpees or recover. Took us about to the Orleans bridge before turning around.

    The Sprints
    At the track (very nice surface, puts Rock City’s track to shame):

    • 50 yd sprint, 50 yd recovery x4
    • 100 yd sprint, 100 yd recovery x4
    • 50 yd sprint, 50 yd recovery x4

    The Finish
    Gathered for a countoff, name-o-rama, and prayer.

    YHC humbly asks for prayers on behalf of his Father-in-law, Amnesty passed along good news regarding health of his co-worker.

    Finish with St. Ignatius prayer for generosity, and then we parted ways until the next workout.