F3 New Orleans

Author: Rudy

  • Dora and 11s will do!! – from Shooter

    5 Red pills 💊 this Gloom for 0600. Hammer was early with Jose 10k so 6 total. Nothing much this morning but a short warmup of 15IC Arm circles, Toe Touches, Good Mornings, Selflove and SSH.
    Moseyed to the garage for a Dora
    P1 Carolina dry docks, squats and Flutter kicks P2 back pedaling half and turn to sprint the remainder.
    Moseyed to back of courthouse for 11s box jumps or step ups, bear crawl steps Merkins at the top.
    Returned to AO for 4 core exercises 15IC Little Manny crunches, dying cockroach, penguins and 15 OYO leg raises..

    Prayed for safety with Helene approaching Florida and intentions for Fletches son in Orlando..

    Until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Rock N Roll Jeopardy – from Squints

    I’m not going to call it a complete disaster. I should have brought a speaker, and the PAX should have known the songs. Next time…

    Warmup:

    Mosey over to the Parking Lot
    Side Straddle Hops (SSH) x 20
    Slow Abe Vigodas x 11
    Grass Grabbers x 10
    Side Steps to the Light Pole
    Imperial Walkers x 10
    Hillbillies x 10
    High Knees to the Light Pole
    Arm Circles (Forward) x 10
    Arm Circles (Reverse) x 10
    Overhead Claps x 10

    Sprint Back to the Light Pole:

    Peter Parkers x 10
    Shoulder Taps x 10

    Mosey to the JPac:

    Rock N Roll Jeopardy:
    Know the song, run and touch the garage door for the buzzer, guess the song, pick who does the next round with the slam ball.

    Main Workout: (30-second sets, 4 rounds)

    Round 1: WW3 Sit-Ups, Rows, Around the World, Curls
    Round 2: Burpees w/Block, Squats w/Block, Big Boy Sit-Ups w/Block, Dips
    Round 3: Merkins swapping arms on block

    COT:

    Countarama
    Namarama
    Announcements
    Intentions
    Prayer

  • the boo-boo made me do it – from Mayhem

    77 degF & 90% RH
    Over-indulged with 15 PAX at dinner the night before
    Sleep would have been great, but not an option

    A week earlier, Boo-Boo called me out. So I committed to Q, and I was determined to invigorate others to do the same.
    Was it hard? Yes.
    Was it fun? Sure.
    Was it worth it? Absolutely.

    Planted the second flag. Quick disclaimer including sharing the prior evening’s adventures.
    Mosey over to JPAC for some warmups: SAV, GG, PPP, MC, CC (crab cakes that Fracsac hates), SSH… shucks forgot the tie fighters, head still a bit cloudy.

    Brought the first H8! practice to Kennarie. By the way, who came up with ‘Kennarie’, and that spelling, just weird. Not my first time here, but was my first time to Q.

    Six rounds on this route: 70 yd bear crawl UP the ramp, 400 yd jog down the stairs and around the building, Burp-Merk-Ladder (1B-6HRM, 1B-5HRM, etc…). Everybody pushed. A couple got bonus rounds in.

    To the grassy area nearby for some shuttle runs. 5 burpees every time you are at the starting line. First bench – 10 merkins and back, Second bench – 10 lunges and back, Third bench – 10 squats and back, Fourth bench – 10 big boys and back.

    To the flags. COT. Count. Name.
    Announcements (10/19, 10/24, 10/26).
    Intentions (Frac’s mom, Squints’ parents, Hawg’s wife, Charmin’s friend’s child).

    Shout out to the PAX who posted:
    The regulars at this AO: Charmin (pushed hard), Fracsac (only one to do the last 5 burpees before heading to COT), Space Cowboy (always impressive), Boo Boo (thanks for calling me out), Squints (never disappoints)
    The newbies here: Hawg (inventor of the H8!, thanks for the bear crawl races), Dax (wins the longest drive award)

  • Jackie Moon – from Jose10k

    It was a late night for YHC, having to work the gate for back to back volleyball games at Folsom. Hammer texted late which gave me the extra push to have my feet hit the floor this morning to workout. Turns out Hammer had a late night as well, playing basketball. I don’t know why, but I immediately thought of Will Ferrell in “Semi Pro”. It couldn’t escape me. So this backblast will continue accordingly…
    It was the crack of dawn, and the scene was set for another episode of “Jackie Moon’s Morning Madness” featuring *Hammer*, a.k.a. the Will Ferrell of fitness. Imagine a towering figure, looking like he just stepped out of *Semi-Pro*, hair probably a little too wild, and the attitude of someone who thought this was a casual stroll to the local Denny’s but accidentally stumbled into a boot camp.

    The route? Straight to the courthouse—because nothing says fitness like sprinting toward legal consequences. Once there, it’s not just your typical stair climb. Oh no, Hammer and his disciples decided hand-over-hand up the guard rails was the move. Maybe they thought they were auditioning for an action flick, or perhaps just figuring out how to avoid the cops they’d soon have to explain this to. Parkour was yesterdays theme at Grandma’s, so YHC decided to bring it to the courthous.

    At the bottom of the stairs, it was time for some Bulgarian split squats and step-ups. Three rounds total between the rails and the exercises at the bottom. Why? Because “Jackie Moon” believes in *more*. More squats, more ridiculousness, and apparently more pretending we’re not about to pass out.

    Then, a casual jog (with a strong undertone of regret) to the front of the courthouse for some dirkins (decline push-ups because regular push-ups aren’t punishing enough), penguins (flopping around pretending to work your abs), Freddy Mercury’s (because why not pay tribute to the legend mid-workout?), and *wife pleasers* (for reasons best left unexplained). All of this while Jackie Moon—sorry, Hammer—cheered us on with his infectious “You got this, baby! Feel the rhythm!”

    Next up:3 calf raises for every single step to the top. By now, we’ve lost count of the number of steps, breaths, and poor life choices. And to top it off, we had to pull a Lt. Dan back to the courthouse, which basically means more lunges than any reasonable human should ever have to endure.

    Finally, we moseyed back to the Gipper like exhausted, sweaty warriors, having faced the ultimate test: surviving Jackie Moon’s courthouse of pain.

  • Restless Legs – from Akbar

    Restless leg day celebrates those of us, YHC included, who can’t stop shaking a leg while sitting still.

    Warm up: SSH, Grass Grabbers, arm circles, Self-love,, shoulder claps, other things.

    Head to the pull-up bars for four sets of 10 pull-ups and 10 hanging leg raises.

    Moses to the lakefront stopping at each intersection for 10 Markins 10 squats, with every other street corner, cobra or tempo style merkins and squats.

    To the wall for four sets of freak nasties, shoulder taps, step ups, SupermanS, IC

    Return the way that we came with previously mentioned the same exercises.

    Mary at Center Court for LBC and 5 second plank

    Count, name, YHC prayed us out with intentions for family, Pelicans son, and my cousin.

    Announcements

    Spartan race, October, The Manny has the Q on Saturday, several races coming up for the fall.

    SYITG,

    Akbar

  • Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo

    Great Saturday at the Lakefront

    Warmup (10x – 15x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies
    High knees
    Seal jacks

    Thang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!

    The exercises:
    Merkins
    Partner Merkins
    8 count body builders
    Donkey kicks
    Leg raises
    Gas pumps
    Jump squats
    Imperial squat walkers
    Star jumps
    Murder Bunnies

    Somewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.

    Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!

    Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.

    SYITG

  • We’re Following the Leader Wherever He May Go – from Bushwacker

    The title says it all. The beat down consisted of consistent motion comprised of three minute rounds of following the leader wherever he goes, and doing whatever he does, with five second rests before the next man up. From parkour to Freak Nasty Scissoring (laces DOWN Dan!), we had a little bit of everything – all to the beat of Metallica’s drum. Bonus for not getting bit by the sleeping homeless guy’s guard dog, and Jose has an interesting new modification to T Stretches!

    SYITG

  • It was Shooter’s idea, I swear – from Fletch

    Alright, picture this: it’s a typical morning at the garage. The crew lines up, ready to embrace the madness that Shooter inspired me this morning. The plan? A deceptively simple combo: 10, 20, 30 reps of upper body, core, and leg exercises—but with a catch. One poor soul is always running down to the bottom of the garage, and this is where the fun begins.

    First, our hero grabs a jump rope and busts out 60 reps, Rocky-style, because why not? But there’s no rest for the wicked—time to sprint back up that ramp (which feels longer with each step). At the top, it’s straight into 40 curls with a coupon that somehow seems to have gained weight on the way up. Then, just when the arms are jelly, it’s time to drop 20 squats like they’re nothing.

    Meanwhile, the rest of the squad is sweating through their own reps, secretly praying for their turn to run and escape the pain. Rinse and repeat, everyone goes twice, and by the end, even the garage is out of breath.

    Workout complete, pride intact (mostly), and everyone feeling like they could take on the next mission—after a nap.
    COT
    SYITG
    Thanks for posting/reading.

  • So about that Iron Pax Challenge…. – from Hogs Breath

    Two yutes showed up this very warm and muggy gloom. After a quick rock, paper, scissors determined that Hogs Breath would take the Q.
    Since the Northshore decided to abstain from IPC, still Hogs Breath like one of the beatdowns and stole this one.
    Warm up
    Some hillbillies, torso twists, grass grabbers, Moroccan night clubs, and self love.
    The Thang
    After a mosey to the coupon pile;
    EMOM – 5 coupon thrusters, followed by a cumulative count of burpees. Once the total count got to 100, then we took a lap around the circle track (1/6 of a mile).
    Repeated with 5 chest press EMOM and 100 merkins. Followed by another lap around the circle track.
    There was some mumblechatter amongst the modifications.
    Ended with COT and Pass Interference grabbed a solo coffeteria while Hogs Breath had to make his way to work.

  • The Padre Pio Shuffle – from Smooth Operator

    9/23/24
    The Padre Pio shuffle

    This morning I showed up early eager to see the usual Monday crew. As I sat in the truck listening to a rosary meditation about Padre Pio. I started to get nervous as to whether any one was going to show up. At 5:10 I checked the Q sheet to find no one had chosen to pick up the Q. YHC put my name down and let my imagination run for a minute before Popeye pulled up followed by White meat wearing one of the tank tops that had become popular in this circle.

    Warmarama
    SSH
    Windmills
    Arm circles
    Cherry pickers
    High knees
    Butt kicks

    Thang 1 The Padre Pio shuffle

    On the way to the road closed sign Popeye pointed out a piece of 4 by 12 roughly 4 ft long. YHC picked it up and decided to make it part of the beatdown.

    Round 1
    1st person ran from Road closed sign down street to road closed sign and back
    2nd person performed burpees until he made it back
    3rd person performed SSH until 1st person made it back
    The PAX all rotated through station to complete the circuit.
    Notes YHC quickly realized his imagination thought he was way more athletic than he actually was.
    Round 2
    1st person ran to the road closed sign located on first side street of new street and back
    2nd person performed alternate shoulder weighted squats with 4 by 12.
    3rd person performed Willie Mayes Hayes until runner got back.
    3rd round
    1st person went to first side street road closed sign again
    2nd person did WW1 sit ups
    3rd personal did slow mountain climbers
    4th round
    1st person ran to 2nd green sewer poles and back
    2nd person did sand bag curls with sand bag that was holding road closed sign in place
    3rd person did players choice stretch

    This took the PAX till 0555 and a group mosey around the first block took us back to the flag at 5:57. There we completed a round of pickle pounders and penguins to get us to 0600.

    Reminders of IPC tomorrow and The BK500 came up in announcements and Prayers were petitioned for White Meat and his family. Popeye prayed us out. After this we moved one of the metal poles that were run across the concrete to prevent further light bulbs from getting broken. A broom and dust pan would help with picking up the damage done to the stage.
    Thanks to those who came out.
    Padre Pio pray for us.
    SYITG
    Smooth Operator