F3 New Orleans

Author: Rudy

  • Save the coupons – from Safety Valve

    YHC started a campaign earlier in the month to free the coupons. They have been oppressed and beaten on for too long now. They are even starting to revolt. No foot is safe any longer. I thought sandbags were the answer. Well, fast forward two weeks, and the campaign never really caught on. Especially with all the IPC prep the past couple weeks. Today, we merge the best of both worlds. IPC prep and no coupon work.

    Warmaramma
    SSH – started on number 2 since I now have to carry on Enron’s lies at each beatdown about not being there for number 1.
    Mountain climbers
    Windmills
    Willy mays hays
    Arm circles – forward and back
    Self love

    The thang
    Looking back to last year IPC, I recall the BDE mile. Continuous running with burpees and merkins mixed in. We moseyed to Rich mans loop. The instructions were simple. Mosey a lap around the loop, when you get back to the starting point, do 5 burpees. Mosey another lap and when you get back to the starting point, do 5 merkins. Rinse and repeat. Groups formed at the very get go.

    1. Goose, Dox, and YHC had a very in depth discussion about a few topics. We briefly touched upon St Benedict’s writings on The Rule. Dox and YHC was way in over heads on this one with Goose nearby. The two doctors asked for the cliff notes version and that’s where the conversation changed. Goose then opened up and let out something that has probably been weighing him down for some time. He feels betrayed that producers of movies would intentionally lie to us and portray things in unrealistic ways. So innocent is our young Goose. Does Tom Cruise beat up 20 people in a brawl scene in Mission Impossible? Yes. Is this realistic? Nope.
    2. Wet tap and Lil cuz kept just far enough back to not enter into our conversation. Likely on purpose.
    3. White meat and Cousin Eddie were discussing how they ever get mixed up with a bunch of idiots who enjoy running in a circle.

    COT, Cuz prayed us out. Fill up the Q sheet!

    #Renewyourvalves
    Don’t listen to Ricky Bobby – Tom cruise really can’t save you. God puts others in our life to support us during difficult times. F3 is the ultimate example of this. Thanks for all the support in the past and the future.

  • Sua Sponte to the Max – from Kenna Brah

    Found a group of ready PAX without a leader – so I started moving and lo they followed!!

    Mosey to JPAS 10x each movement
    Arm circle circuit
    Low slow, swat, swat
    Penguins

    At the Ramp
    Head, shoulders, knees, and toes.
    Backwards run up
    Lunge down
    10 minutes

    Next Round Split PAX like a DORA
    Half PAX Crawl bear up bear crawl down
    Other Half PAX Plank at the bottom
    Crawl bear up bear crawl down
    Peoples chair

    Mosey to JPAS Entrance using the benches
    10 wife pleasers
    One leg each
    50 LBC
    10 slow tractor ( Protractor 15′ and 90′ slowly )
    5 rounds

    Mosey to beginning.
    Eacah PAX Carry heavy sandbag.
    COT

  • The Sauna Sweat Showdown: When the Humidity Hits 110% and the PAX fights back – from Jose10k

    80 degrees and 1000% humidity at 5 am? Seriously, WTF! Hammer was crazy enough to join me this morning in the Sweatapalooza. Having two consecutive late days (not getting home til after 7:30), I went back to the good ol ladder workout. 12 reps for each exercise followed by a 1/5 mile loop. All with a coupon.
    Squats
    Lunges (2 is 1)
    Kettlebell swings
    One hand on the coupon, one hand on the ground merkins, alternate 1 is 1
    Shoulder presses
    Curls
    Triceps
    Finished up with a one mile run
    At least if the Spartan race has humidity, we’ll be prepared for it.
    SYITG
    https://giphy.com/gifs/filmeditor-hot-nervous-l4FATJpd4LWgeruTK

  • Simple But Effective – from Rudy

    So said the long-lost Hawg in a return to the Gloom. HIGH PRAISE from him, the man who taught me that its ok to spend 45 minutes standing in one place with a rock. This morning 8 PAX followed along while we spent approximately 40 minutes standing (or sitting) in one place.

    The Thang
    3 Rounds of 10 exercises – 45 seconds AMRAP, 15 second rest/transition. All done with Rocks
    * Squats
    * Shoulder Press
    * Curls
    * Rows
    * Big Boy Situps
    * Flutter Kicks
    * Bench Press
    * Wife Pleasers
    * Lunge (no rock – ensure we get the knee to the ground)
    * Thrusters

    In between rounds, we did a quick Indian Run for recovery. Almost ran a few runners off the path.

    COT: YHC offered a very personal thought and observation, greeted with the childish snickers of a bunch of 6th grade level PAX with the brain power of Beavis and Butthead. But seriously – YHC loves these PAX and greatly appreciates the support they always provide, including offering heartfelt support while also always reminding each of us that its ok to laugh with ourselves and at ourselves.

    Playlist had a mix of eras (70s through current), but Spotify seemed to lean heavily into the 70s/80s rock part of it.

  • Simple But Effective – from Rudy

    So said the long-lost Hawg in a return to the Gloom. HIGH PRAISE from him, the man who taught me that its ok to spend 45 minutes standing in one place with a rock. This morning 8 PAX followed along while we spent approximately 40 minutes standing (or sitting) in one place.

    The Thang
    3 Rounds of 10 exercises – 45 seconds AMRAP, 15 second rest/transition. All done with Rocks
    * Squats
    * Shoulder Press
    * Curls
    * Rows
    * Big Boy Situps
    * Flutter Kicks
    * Bench Press
    * Wife Pleasers
    * Lunge (no rock – ensure we get the knee to the ground)
    * Thrusters

    In between rounds, we did a quick Indian Run for recovery. Almost ran a few runners off the path.

    COT: YHC offered a very personal thought and observation, greeted with the childish snickers of a bunch of 6th grade level PAX with the brain power of Beavis and Butthead. But seriously – YHC loves these PAX and greatly appreciates the support they always provide, including offering heartfelt support while also always reminding each of us that its ok to laugh with ourselves and at ourselves.

    Playlist had a mix of eras (70s through current), but Spotify seemed to lean heavily into the 70s/80s rock part of it.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Yasso 800s – from Rudy

    13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.

    2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).

    The Thing: Yasso 800s.

    Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.

    YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)

    FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.

    Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.

  • Wild Q let the good times roll!! – from Shooter

    Well, the Wacker of bushes may not be present but it doesn’t mean we can’t use his golden nuggets for some fun.. After all someone needs to put those things to use.. I set that one up, “That’s what she said!” It also creates great grumble mumble from Jose10k once he spots them. Anyways 4 PAX took the red 💊 for Granny’s and we ventured all around Mandeville..

    Warmup
    10IC Toe Touches, Cherry pickers, Selflove, Grass grabbers, Imperial walkers, Hillbillies and Torso twists..

    Thang
    Carried our nuggets and jump rope to the tunnel. Upon arrival selected a coupon. Rolled the number nugget for rep count. One PAX did jump rope while the rest of the PAX did the number rolled. 2 rounds with exercises consisting of chest press, curls, rows, tri extensions and overhead presses..

    Moseyed to the bus stop and same application.
    Rolled the number alternating rope 2 rounds. Exercises were bench jump overs, Derkins, gas pumps, freak nasties, Bulgarian split squats and jump squats..

    Moseyed back to the breezeway rolled the number for the count then the other dice for stated exercise.. 3 Wild Qs in a row and the selections were wide merkins, SMKs, and shoulder taps with plank jacks..

    Wrapped it up with Mary.
    15IC LMCs, Right elbow to left knee F/J, 6 inch hold with each PAX providing a 10 count 15IC hello Dollie’s in the middle and finished with the hold and 10 count back around..

    Appreciate the post and the intentions shared for Pelicans family and prayers for the family of the 3 year old that drowned last week…

    Until the next gloom 👍🏼👊🏼✌🏼!!!

  • Early Bird at the Goldmine – from Fracsac

    The early bird test AO at Lasalle on Tuesday at 0500 continued with YHC stepping up with War Eagle and Pinewood posting to see what was in store.
    With the speaker belting out a playlist far better than anything Bolt could produce, the disclaimer was given and it was off to the warmup pad.

    Quick mosey to the truck for some toys

    First Thang – Stations

    Kettle Bell Swing 50#
    Sand Bag Squat 60#
    100 m run with 3 burpees (timer)

    2 rounds

    Substitute battle ropes for Kettle Bell and go 2 more rounds

    Last Thang

    1 burpee at each light pole as we work around the GoldMine. With time becoming a factor, change to every other light.

    Made it back to the flag right on time

    COT

    Can’t make a workout because you have to get the kids to school? Need to get to work early? Want to spend more time at coffeteria? Whatever tickles your fancy, the early bird Tuesday AO might work for you!

    SYITG

  • Welcome 56 – from Heisenberg

    Warm-Up (In Cadence, IC):
    • Grass Grabbers x 10
    • Abe Vigoda x 10
    • Imperial Walkers x 15
    • SSH x 56
    • Arm Circles x 15
    Deep Sea Diver:
    • Start at the top of NOMA
    • Perform 10 Shoulder Taps on the top step, then descend one step and reduce the count by one with each step
    • Completed one extra round to total 56
    Crab Walk:
    • Around the NOMA fountain
    Frisbee Run to the Singing Oak:
    • Used one regular frisbee and three puck-sized disks
    • No running when you held a frisbee. Any drop resulted in 2 burpees (adjusted to 1 burpee due to frequent drops)
    Motivator at the Singing Oak:
    • Begin with 10 deconstructed SSH
    • Count down in unison from 10 to 1, and repeat 1 twice for a total of 56
    Return to NOMA:
    • Used frisbees, no burpees for drops
    The Wapner:
    • 3 rounds of 8-Count Body Builders IC
    • This was my first time leading the legendary Wapner
    3 Sunday Mornings
    COT – Prayer for Frac’s mom and all moms.