F3 New Orleans

Author: Rudy

  • ChatGPT build me a beatdown… – from Hogs Breath

    Listening to one of the F3 podcasts a few weeks back, gave YHC the idea to use AI to create this morning’s beatdown. So I got onto ChatGPT and entered in exactly what I wanted; I said we’d be utilizing Heritage Park [007] for 45 minutes, dropped in the Exicon and got a quick response for this beatdown. There was a few tweakings but overall, it was a good workout.

    The warm-up;
    50 side hop straddle
    15 windmill
    Arm circles
    10 squat to overhead

    The Thang;

    1. Coupon Squats – 20 reps
    2. Merkins- 20 reps
    3. Overhead coupon Presses – 20 reps
    4. Bent over Rows – 20 reps
    5. Mosey around the circle loop

    Lather, rinse, and repeat for 3 rounds. Then a second circuit of;

    1. Curls for the Girls – 20 reps
    2. Freak Nasty – 20 reps
    3. Coupon Chest Press – 20 reps
    4. Run the circle loop

    We were able to get in two rounds before we had to call this because of time.

    Great beatdown to begin the week! I don’t know if I’ll be using AI in the future to create any beatdowns, but it was a fun experiment.

  • Who’s your Partner – from Charmin

    Who’s your partner

    Warm-o-rama:

    Slow-vagodas x 10
    Grass Grabbers x 10
    Low Slow Squats x 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Seal Claps x 10
    Chinooks x 15
    and the fan favorite: MNC’s x 10

    The Thang:

    Pax were instructed to find a partner.

    Heading towards the playground, there must always be one person running forward and one person KnOTing. Up to the pax to figure it out.

    Along the way, the PAX were required to take a detour since the Jefferson Parish Park Department decided to start doing some construction work last week and didn’t clean up their mess.

    As a recovery, YHC exhorted to the PAX the importance of circling back for your partner, even if they seem to be going backwards.

    When we get to the playground making sure to instruct pax on hanging leg raises instead of pull ups, set up as usual expect for two people. Doing wheel barrels where one person shoulder shrugs the other’s legs. Timer is 20 shrugs.

    Two rounds of that, and we Get back to warmup pad traveling same way but completing the loop, and thus avoiding the construction.

    Stopping at JPAX to face away from the police station for 10 IC Monkey Humpers.

    Mary:

    Partner leg swings
    Penguins
    Bolt-Lead Protractors
    Appreciators

    COT

    Focused on us being there for our partner, being considerate and gracious when we think they are going backwards, and to be thankful when they circle back for us.

    P.S. YHC wants to thank all the LaSalle regulars (non-F3) for pointing out that YHC left his phone at the playground and for leaving it there.

  • Welcome to Hazzard County! – from The Duke of Hazzard

    Good golly miss molly, the weather hit this morning! 76 with a nice breeze in early August is a gift from the gods. And as the god of chaos (aka The Duke of Hazard) prepared to make his VQ, the PAX showed in numbers to shake the heavens.

    WARMORAMA

    YHC co-Q’d to lend moral support to the leadership of the 7 year old ball of energy, and so we started with x10, IC:
    SSH, Windmills, IW, Self Love, High Knees, Butt Kicks, 5 Burpees OYO

    THANG

    Mosied all of 20’ to 1st fire hydrant for the Wheel of Animal Walks:
    Frog Hop to 2nd fire hydrant (apex 80’ away) 10 Merkins
    Bear Crawl back, 10 Merkins
    Duck Walk, 10 Merkins
    Crab Walk, 10 Merkins

    5 Burpees OYO

    Mosey to Noah’s Ark

    5 Burpees OYO

    Partner up with “similarly sized” PAX for Fireman’s Carry. Using carry of choice, P1 carried P2 to Claiborne and P2 carried P1 back to sea wall.

    5 Burpees OYO

    Mosey to Gazebo

    5 Burpees OYO

    Fireman Drag
    Same partners, P1 drags P2 to designated point then switch and return

    5 Burpees OYO

    Mosey to flag

    5 Burpees OYO

    100 count Circle Merkins
    100 count Al Gore/Jump Squats
    100 count Tanked Up’s Down Ups

    5 Burpees OYO

    MARY

    XY’s
    On your 6, legs lifted, Hello Dolly (1,2), Flutter Kick (3,4)

    WWI Snow Angels
    WWI Sit Up, Snow Angel w/ arms & legs slightly elevated

    Foxhole Merkins
    Starting in Merlin down position perform Merkin (1,2) WWI Roll right Merkin (3,4) WWI Roll left

    Plank 30 seconds – 5Merkins – Plank 30 seconds R&R until time

    COT
    Count off, name-o-ramma, Happy Birthday T Claps to the returning Bear who made 14 the next day (today). Welcome FNGs Titan, Ikkie Shuffle, and Siggy!

    Gentlemen, many thanks for showing up for The Duke’s VQ and following his pint-sized lead. His tentative calls belied his excitement at leading the PAX on a tour of Hazard County!

  • It Was Quite the Palooza – from America’s Best

    30 years ago today: August 10, 1994.
    Do you know where you were? Of course not, you were probably a preteen or a baby. But old man AB does. Lollapalooza, Raleigh, North Carolina. Green Day. The Beastie Boys. A Tribe called Quest. Smashing Pumpkins. George Clinton. The Breeders. Even Shaquille O’Neal.
    Could this PAX even identify the music of these performers?
    Probably not without Honeysuckle, and definitely not without Popeye.

    The warmarama:
    SSH, Abe Vigotas, mountain climbers, slow high knees, regular butt kicks, crazy arms circling whilst picking cherries, maybe something else.

    The First Thang- Left my gas card in El Segundo:

    Begin with a mosey down the road…

    (YHC still clearly remembers casting off his mother’s suggestions to bring extra snacks and drinks for the journey. “Mom- it’s not the Oregon Trail. We can stop at any gas station if we need any of that.”
    Unfortunately, 18-year old AB didn’t think to stop at a gas station for gas… and car no go without the gas.
    It was a different time. It was the 90s.
    No cellphones, no internet. Not a single luxury. So when you run out of gas on the interstate, you just … wait.)
    So we stop on our mosey and just wait.
    And just listen to A Tribe Called Quest (and another yet-to-be-identified band)
    Hold Al Gore until you can’t anymore. Then hold plank until you can’t.

    The 2nd Thang:
    Boulevard of Broken Dreams

    The girls spent too long getting ready, some of the crew wants to stay in the car a while longer, and the guy with IBS has to find a porta-potty immediately. The result of all this nonsense is missing almost all of Green Day’s set.
    Because YHC is still a bit salty about that, the PAX gets to relive some of the frustration of traveling back and forth to the car before finally getting into the show.
    11s
    Start with one Bobby Hurley(at the gates) then run to do 10 no-cheat Merkins (at the car), then bear-crawl back to the start. Continue the process until the physical pain erases the emotional anguish.

    3rd Thang:
    A Brass Kicking

    First song: Brass Monkey
    (Like I said, it was a different time. The 90s were wild with songs normalizing questionable social practices).
    Curls during the song, and monkey-humping goblet squats on each “monkey”

    Followed by “Can I Kick it?”
    Yes you can… flutter kick until you hear that question, then heels to heaven.

    Final Thang: Again, Again, Again
    The best and worst thing about Lollapalooza is all the music and all the stages. Here the PAX got to celebrate and lament moving between the stages.

    4 stages (corners) escalator
    Stage 1: 10 burpees
    Run to
    Stage 2: 10 burpees+20 BBS
    Run to
    Stage 3: 10 burpees+20 BBS+30 merkins
    Run to
    Stage 4: 10 burpees+20 BBS+30 merkins+40 air squats

    About halfway through, the PAX flexed its music chops, as Popeye ID’d Kim Deal’s band The Breeders, then Honeysuckle the Album name, and Cardinal called out the year released (he was 1).
    Then, sometime near the end of the escalator, Popeye made me question my memories, nay, my entire existence, insisting that the Beastie Boys surely didn’t play Sabotage at Lollapalooza ‘94.
    But I SWEAR they closed with it. What was happening? At this point I was somewhere between burpee number 40 and my 112th merkin, so I was beginning to question everything. What if Puddle of Mudd IS my favorite 90s band? Am I actually a fan of Depeche Mode? Maybe I do enjoy omelets?!?!?
    YHC was beyond confused, like Arnold Schwarzenegger at the end of Total Recall, or Joe Biden at the end of breakfast. “Who ate all my toast?”

    Thankfully the beatdown was ending. I pushed Popeye’s ill communications from my mind and stumbled to the flag for COT.

    Super-stoked to have Cardinal out there again, and honored to have him pray us out.

    Always an honor to lead this group (and subject you to some of the Best American music history).

    SYITG,

    AB

  • 2 Fast, 2 Furious – from Steve

    Got stuck with two knuckleheads who both wanted to “push” this morning. 5 miles at a sub 8 min pace?!? Uhhh.. no thank you.

    Bean, Legal, Parrot – see what happens when you don’t post? Things go off the rails and the leisurely Sunday run somehow morphs into race day.

    Great coffee though – more good stories about Tank’s wacky neighbor, crazy Olympic feats, and how Speedy likes to do “puzzles” and “coloring” with his lady friends.

  • Cut the Grass Already – from Fracsac

    HIMs posted to the Renni to kick the week off right. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Xanadu was on tap with burpees closing it out

    Thang One – 11s

    Step ups at the fountain and burpees at top of NOMA steps

    Thang Two

    Cards with exercises for suits. Lasted for about 5 cards…..boring

    Thang Three

    Each pax picks an exercise. Call it in cadence while one pax dribbles bball as the timer between cones

    Thang four

    Frisbee run around NOMA. Total disaster but lots of drops for burpees

    Finish with Sunday Mornings

    Back to the Flag for COT

    NMM

    YHC signed up to Q late Saturday and planned on using the field but grass was way too high. Even knee high at the singing oak

    Still came up with good stuff on the fly

    Step up, Sign Up, and Lead! We have an incredibly supportive group of men!

    SYITG

  • No Downrangers – from Charmin

    Much to everyone’s chagrin, there were no Downrangers, however there were 5 ruckers and 3 runners for a total of 8 pax who beat the battle of 15 degrees and made it out.

  • Et Tu, 80? – from Honeysuckle

    YHC plus five men gathered at the Lion’s Den on a fine Thursday morning for some side straddle hops. Then Paradox and Safety Valve showed up for the rest of the beatdown.

    Warmarama

    Side straddle hops, imperial walkers, side straggler hop, arm circles, cherry pickers, windmills, willie mays hayes.

    The main thang

    Being within a week of YHC’s birthday, today’s beatdown would be centered around that milestone. Several laminated pieces of printer paper sat gleaming around the greater Municipal Auditorium – Aldi micropolitan area. Each had an exercise and quantity at the top, another exercise in the middle, and a mode of transportation at the bottom. When the PAX reached one of the pages, all members had to do the number and quantity of the top exercise while listening to a Top 40 hit from this week in 1980.

    If the PAX could name the song title, they didn’t have to do the middle exercise. Otherwise they had to do 44 of them. If the PAX could name the artist, they could simply mosey to the next sheet rather than doing the MOT listed.

    The playlist included some enduring hits along with some obscure songs. One thing is for sure: Popeye knew all of the artists and song titles but chose to wait a really long time to release the information to increase the anxiety level of the PAX. In some cases, he refrained from even saying the right answer, because he didn’t show up to skip exercises and MOTs. Unless the extra exercise was monkey humpers, of course.

    Lil Cuz, on the other hand, might as well have been listening to music from Mars. Pope was under the impression that the lyrics were originally written in cuneiform.

    A semi-obscure Paul McCartney song (which no one knew the answers to) landed Enron the award for the easiest question YHC has ever had to answer. “Does this person have any other hits?” Even if you exclude his time as a Beatle, to say “yes” to this is an understatement.

    Goose’s exemplary deduction skills were in full display on several of the songs, figuring out song titles on many of the obscure ones. For example, the McCartney song surely sounded like he was saying “Coming On”, but Goose observed that the line “Like a Flower” was more appropriately describing “Coming Up.”

    We had a few minutes left once back at the circle, so another from that week’s Top 40, “Misunderstanding” by Genesis, was played. YHC immediately regretted this as it opened up some old wounds between Goose and Paradox. We ended with about a minute’s worth of Freddy Mercuries while listening to Boz Scaggs. Not Lido (shuffle), but Jojo.

    Valve was waiting for some Air Supply but we were all out of time.

    Announcements, then Popeye prayed us out.

    Thanks guys as always for showing up and working hard, even if you’re working hard to get out of work, that’s still work.

    I heard it on the Honeysuckle vine: It’s sort of strange when the mode of transportation is a duck walk and there are actual ducks walking across your path. Although as someone observed, to the ducks it’s just a walk.

    SYITG,
    Honeysuckle

  • Back to school. Back to school, to prove to Dad that I’m not a fool. I got my lunch packed up, my boots tied tight, I hope I don’t get in a fight. Ohhhh, back to school. Back to school. Back to school. Well, here goes nothing. – from Jose10k

    THE THANG:
    It was a bit cooler this morning, 74 degrees to start an Epic “Back to School Beatdown”
    We moseyed over the top of the stairs and YHC presented the white board. Time to go back to school and do the Billy Madison. Each grade represented an exercise and the PAX would do 12 reps of each, each round . The PAX would complete 1st grade, run down the stairs and run the ramp back up returning to the start. Next, complete 1st grade and then 2nd grade, run the short loop, returning to the start. The PAX would try to graduate and get through the 12th grade!
    1st Grade – Squats
    2nd Grade – Monkey Humpers
    3rd Grade – Lunges (2 is one)
    4th Grade – BBS
    5th Grade – Flutter Kicks
    6th Grade – LBCs
    7th Grade – American Hammers
    8th Grade – Merkins
    9th Grade – Freak Nasties
    10th Grade – Carolina Dry Docks
    11th Grade – Burpees
    12th Grade – SSHs
    COT and BBQ prayed us out.
    We managed to complete the 9th grade. We now have something to shoot for next time. BBQ commented that the beatdown killed the mumble chatter. I’ll take the compliment. SYITG, thanks for letting me lead/and or reading this bb.

  • 08.08 crazy 8’s – from Hokie

    13 Pax saw Old Hlory blowing in the wind… 10 old NOLA souls, Tacos (age 15) and two downrange (Cray Fish & Wood Rider)

    After disclaimer we started to the bottom of Canal with YHC starting the mosey with a prelude of the workout

    NOLA
    Aug 8th – Crazy 8’s – 8 reps each
    1. Shoulder Taps
    2. Star Toe Taps
    3. Jump Squats
    4. Honest Merkins
    5. Burpee’s
    6. Plank Jacks
    7. SSH
    8. 8 count body builder

    start on Lakefront Landry side with 8 Shoulder Taps
    Bernie up hill
    8 Star Toe Taps
    bear crawl across
    8 Jump Squats
    run down levy
    8 honest merkins
    lunge across
    8 burpees
    run up hill
    8 plank jacks
    crawl bear toward Mardi Fountain
    8 SSH
    Bernie down toward lake
    8 Eight Count body builder
    backwards lunge toward Landry’s

    Rinse n repeat

    At approx 0600 we made our way to the Lakefront to take in the view with one minute each of step ups & derkins

    mosey back to the flag for two minutes of stretching