F3 New Orleans

Author: Rudy

  • Three’s a Party! – from Squints

    Warmup:
    Lap around the Sculpture
    SSH (Side Straddle Hops) x 20
    Slow Abe Vigoda x 11
    Grass Grabbers x 10
    Side Steps
    Arm Circles (Forward) x 10
    Arm Circles (Reverse) x 10
    Seal Claps x 10
    Moroccan Night Clubs x 10

    Main Workout (30-second sets, 4 rounds):
    Round 1: Curls, Dips, Y’s, Farmer’s Carry
    Round 2: WW3 Sit-Ups, Rows, Burpees (with block), Gas Pumpers
    Round 3: Man Maker Merkins, Reverse Snow Angels, Skull Crushers, Heavy Squats

    Quick Round:
    Rotator Cuff Exercises
    Side Planks (both sides)
    Heavy Freddy Mercury’s

    COT:
    Countarama
    Namarama
    Announcements
    Intentions
    Prayer

  • 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

  • It’s only 10 rounds with Hokie – from Hokie

    YHC has been less than consistent in attending F3, as is obvious to all, and is subject to criticism for FartSacking and having the audacity to attend coffee or book studies without earning his attendance priviledges.

    Nonetheless, Catfish asked me one Saturday or Sunday about a month prior if I could muster the energy to commit to Q and I accepted his challenge.

    After a brief disclaimer at the flag, we moseyed while lifting knees to chest over to the pavilion for Warm-o-rama including Slow Vigodas, grass grabbers and arm circles.

    The Thang… in my mind it would only be 10 rounds by the great lawn with 5 burpees at each of the four corners and our mode of transportation between corners would be backwards mosey on long stretch by parking lot, lunges by Storyland, forward mosey by City Putt and an exercise at the end of fourth corner changing round by round. Keeping with the concept of leave no man behind, instructions were only given out one round at a time and those who finished first could plank and shoulder tap waiting on the six to start the next round.

    Round 1 ~ 100 Honest Merkins … obviously a crowd favorite 😉
    Round 2 ~ it gets easier ~ only 90 step ups and even easier yet one is one
    Round 3 ~ getting even easier ~ only 80 Big Boi Sit Ups
    Round 4 ~ 70 Bobby Hurley’s
    Round 5 ~ 60 star toe taps

    Obviously, YHC’s lack of consistent attendance slowed down the Pax as we were only able to complete 5 of the 10 rounds.

    Thanks to Catfish for giving me the opportunity to lead and wishing each of you the very best. See ya when I can get my butt outta bed.

  • Burpee, a History Volume 2: To Burpfinity and Beyond – from Paradox

    YHC has always loved a good origin story.
    Forged in radioactive slime or some gamma rays gone wrong? Sign me up. But there’s also a lot of really interesting beauty to be discovered in the story behind the routine and mundane we take for granted. Microwaves , penicillin, Velcro, HoneySuckles 2003 Garmin watch.
    All have unique backgrounds and lessons to learn. So YHC wanted to reach back into the F3 history lessons and attempt to give the pax some appreciation for our old friend …the burpee.

    3 objectives today for 8 pax at the Lions Dirt Patch.

    Objective 1:
    A safety PSA for the burpee.

    One of YHCs annual duties as assistant to the regional manager of beatdown safety is a yearly PSA on burpee form. Especially pertinent during IPC.

    See works cited volume 1:

    Burpee: A History – from Paradox

    Okay, for the Yankee Jeauxs out there just sit back down and sip your Ensure …I know you smell the hypocrisy here that the leader in poor form can’t lead a beatdown about proper form but hey F3 is all about improvement ok.

    Objective 2.)
    Honor Mr Burpee and share his story.

    Objective 3.)
    Explore the millions of burpee variations and honor other accidental inventions and origin mishaps along the way .
    We want to be safe but we also want to push the boundaries of our physical limits so that maybe one day our children can say “oh the kraken burpee, my dad used to do those while his friends talked about omelette PTSD”

    Duke !
    Get the footage and Crank the fan servicing.
    It’s a franchise remake !

    Warmup
    Started with the Valve Challenge : SSH until he shows up. Today we made it till about 45. Must have been a slow call night. Plan was to go till 100 or till Lil cuz asked for Goose to distract us with LOTR voices,

    Indian Run w Dropoff for 3 Bobby Hurley with a nod to National pirate day and well I really don’t need an excuse to blare sea shanties.(one of the few musical masterpieces Goose and YHC agree on)
    AB took this time to invent the portmanteau “pirish” and spent the remaining beatdown trying to make it happen and securing ground floor investors.

    Thang 1
    First , the safety.

    Royal Huddleston Burpee was born in 1897 in NY. He joined the Navy during the beginning of World War 1 and while aboard a navy ship for several months developed a knack for creating challenging body weight exercises one could accomplish in small spaces.
    He loved efficiency , good form and pushing his body to its limits.

    To fully commemorate Royals Naval service we enjoyed
    “Drunken Sailor”
    With plank and merks on “Way Up “and “drunken sailor”

    We were left with a warm feeling in our chest and many non OSHA approved options on how to handle a drunken sailor.

    After his service Mr Burpee became Dr Burpee by attaining his PhD in exercise physiology at Columbia University. His particular field of focus was utilizing simple body movements in a sequence to help the military improve its physical fitness screening.

    So we deconstructed his original fitness test in 7s to help bring home the safe execution of the standard burp.

    7 hand to ground Squats
    14 Groiners
    21 Merk
    28 squat jumps

    With the safety and the history covered we segued into the future of the burpee and its millions of variations with “Peaches” by the Goosey Burpapalooza headliners : Presidents of the US of A.

    *YHC took this intermission to unveil Blue Tube 2.0, the newly modified wearable to make that special conversation with your M a little less awkward.

    Final Thang

    So despite beginning as a simple fitness test, the burpee was now a universally known, highly efficient, highly effective way to improve your cardio and with that super stardom came many variations.
    We would scratch the surface of a few F3 favorites while honoring other non intentional invention’s.

    Burp Trivia
    Correct 4 Reps
    Incorrect 8 reps

    1.) double merkins burpee

    1930 – Ruth Wakefield ran out of bakers chocalate and needed to use Nestle chips for her guests in her Inn, thereby inventing chocolate chip cookies .
    What was the name of the inn?
    (Tollhouse)

    Bearpee

    2.) late 19th century two brothers preparing food for a health spa accidentally left dough out , after its fermentation they sent it through rollers creating large crispy flakes .
    What are the brothers last name?
    (Kellog)

    Double Jump Burpee

    3.) 1943 attending to create a rubber substitute, General Electric engineer James Wright dropped boric acid into silicone oil. What did he create?
    (Silly putty)

    BroPees

    4.) 3M scientist Art Fry
    , frustrated by loose papers in his hymnals at choir practice met white other chemist ti produce what product.

    (Post it notes)

    Kraken Burpee

    5.) created to fill a need for cleaning soot from wallpaper this colored combination of salt, flour and water became what?
    (Play Doh)

    Notes:

    – Switching it up mid burpees and calling Honeysuckle “honey” felt like being in elementary school when you called the teacher “mom” on accident and had to talk to your parents about witness protection.
    – YHC thought these were atleast mildly difficult trivia and the pax gobbled them up like Kobyashi at the Nathan’s. Studs.
    – Several questions were answered almost in unison with Goose and White Meat sprinkling in early confidence. AB waiting in the bullpen like Rivera in the 9th but we never even had to call for the sandman to enter. Oh well , not everyone appreciates Nirvana.

    A few min left at the flag and as always any Burpee history lesson ends with a good tub thumping with Ole Danny Boy !!! We got knocked down , got back up and all were better for it.

    Honeysuckle bequeathed TFW to White Meat for his consistent meatiness this week.

    YHC awarded Blue Tube to Lil Cuz for his timely cardiovascular queries.

    COT
    -Sign up for the BK500 – September 28th
    -Culture Fest 5k – Oct 5
    -Prayers, support for Valve 2.0
    -Barney Fife surgery

    Uncle Ronnie Prayed us out

    Thanks for your effort men
    It’s a joy to lead ya.

    Dox Thumping

    We sing the songs that remind us of the good times (Taco Bell and Pizza Hut?)

    We sing the songs that remind us of the better times (Sandstorm?)

    We drink a whiskey drink
    We drink a vodka drink
    We eat Jimmy John
    We eat a Jersey Mike

    At the end of the day, the truth is I thought music mattered .

    heck I even thought burpees mattered..

    But does it?

    Bollocks!

    Good form or not

    We get knocked down
    We get back up again

    SYITG

    Dox

  • Mixed Bag – from Bolt

    Run, Sprint, S&M made Tuesday a mixed bag for a pax party of 5.

  • 2 to Tango – from Fracsac

    It was looking quiet, maybe a solo post. Cheese Steak arrives and all is good.
    Disclaimer then off to the fountain for warm up.

    Double shots with Jack Webb at the Barre.

    BLIMPS on the H8 course.

    Route 66 with Burpees at the lake.

    Derkins on each step down to the water and back up! Thought of Hawgcycle

    Finished with Mary

    CoT

    Beautiful sunrise witnessed

    SYITG

  • The scramble – from Waterpik

    4 pax converged on mandeville city hall for the scramble. Like every week, we solved all of the world’s problems during our 4.4 mile jaunt across the quiet, peaceful, gloomy mandeville lakefront. Pace was 8:30.

  • I’m Sensing a Trend – from Architect

    Standard summer time conditions. Disclaimer and warm-arama.

    -Exercise #1 – HSKT/Merkins (IYKYK), jog to rock, 5 thrusters – repeat for 10 mins

    -Exercise #2 – PAX rotated through variety of exercises (Burpees, Step-Ups, OHP, Dips, BBSUs, Rows, FKs) using a 10rep Burpee as our clock, rest for 10 secs, alternate exercise and repeat.

    Special prayers of Gratitude and Blessings for all!

    Light crowd…missing a lot of the regulars lately (but good to see FT back at it)….unsure why…let’s be sure we are reaching out to fellow PAX!

  • Fire and Stone: Cinder Block Circuit Challenge – from Jose10k

    Welcome to the “Cinder Block Shenanigans,” where your local gym meets a construction site! Grab those cinder blocks like you’re building a house… or your muscles. We’ll start with a set of 11s. Each member of the PAX grabs two cinder blocks to do deep merkins to remind you what gravity feels like, then it’s fireman carries from the stop sign to the first light pole. What exercise did we do on the other side? Rows for the H**S. After a couple of rounds we felt the burn in our forearms sure. Thank goodness for a few 10 counts before going back.. Burpees will make sure your soul leaves your body temporarily, but don’t worry, you’ll catch it on the 1/3 mile lap. 30 burpees, run the lab, 20 burpees, run the lab, then 10 more burpees.Finish strong with a core workout 50 reps OYO of lbcs, freddie mercurys,(2 is 1) and penguins (2 is 1). Great work gentlemen, y’all push me to be better. Here’s hoping the humidity starts to go away soon. The race is only a month away Spartan warriors.

  • Ain’t Nuthin’ Lazy About It (Except Maybe The Q) – from Steve

    Definitely a lazy Q day. YHC coulda shoulda woulda done something a little more interesting, but hey, they can’t all be winners.

    Another muggy one, with Jose coming in dripping wet, looking like he just came back from getting some especially hot stock tips from Celeste and Lisa. (Sorry, I know the moment has passed, couldn’t help myself).

    Some light chatter about the magic of camera angles and Tom Brady’s skills in the announcing booth and then it was time to buckle down and get to it:

    Warmorama – Usual business…

    Time for the first Dora, P1 hits the stairs, P2 starts in on a cumulative rep count of:

    100 Merkins
    200 Step Ups
    300 Gas Pumps

    We took a “break” for a quick round of Captain Thor. Similar to Jack Webb, it’s an ascending count of big boy sit ups and American hammers (a 1:4 ratio increasing each round).

    With Jose moseying on to greener pastures, the three of us formed a team for our second and final Dora, the dreaded Lazy Dora:

    100 merkins, partner holds plank
    200 squats, partner holds Al Gore
    300 flutter kicks, partner holds a 6” hold

    Shooter is right, there ain’t nothing lazy about it.

    COT with talk of Grundy’s Spartan training coming up this Saturday, and prayers for Pelican’s boy. Appreciate you gents posting and allowing me to lead this morning!