F3 New Orleans

Author: Rudy

  • Merkins and Peter Parkers – from Waterpik

    It was the last gasp of summer for st Tammany parish and teachers such as Jose 10k who had to jet right after the workout to get to school. For F3, nothing really new was on the docket – it was just merkins and Peter Parker’s inter
    Mixed into every turn the pax took on its 4 mile route for the old mandeville scramble.

  • Strange Things are Afoot at the Circle O’T – from America’s Best

    Warmarama
    SSH, Imperial Walkers, Windmills, WMH, arm circles to and fro, Carolina high knees with slaw, butt kicks, self-love

    The Thang:
    Here’s the deal: The PAX is split into 2 teams, each competing to be the first to bring back 6 historical figures.
    To get them, they must mosey the circuits of time (those new streets) and knock out some reps at each station.
    If you can identify the historical figure by the associated exercise, you mosey back. If not, take the MOT penalty back.
    So roll that die to see which number you get to run to. And if you’ve already been to that number, stay in San Dimas, do some Smurf Jacks or No Surrenders or LBCs with Napoleon and then roll again.

    Station 1: Wood Choppers. For Abe Lincoln, understood by all, no lunge walking.
    Station 2: Colt 45s. Both teams easily got that this was Billy the Kid, so nobody had to Broad-Jump-Burpee back
    Station 3: Nutcrackers. Popeye, drawing strength and wisdom from the tickets, came through for team 2 with Freud. Not sure if Team 1 crabwalked or not.
    Station 4: Gadfly’s. Just regular flys, but who knew Gadfly was Socrates’ nickname?
    Station 5: Curb Alpert. Apparently, no PAX present has ever heard of Herb Alpert, so the music connection was not made to Beethoven. MOT back was caterpillar.
    Station 6: Apollo Ohnos. Although separated by time and space, Goose and Pope each wisely guessed that this was Socrates. And it should be. But, as he said, “The only true wisdom is in knowing that you know nothing.” So stop being so smart and thinking so much. The actual answer took no deep thought, just the superficial (and somewhat racist and offensive) fact that Genghis Khan was also Asian. Sorry, dudes, but history is not woke. So we all Dragon walked.

    With only a minute left, team 1 took the win. Team 2 was most non-triumphant, still moseying back from their final station.

    We’ve had many excellent beatdowns, but none as bodacious as this.

    Circle OT and Goose prayed us out.

    Catch ya in the gloom,

    AB

  • The Land of the Midnight Sun – from Steve

    Jose has returned! Well, technically he was already on his third beatdown of the week (ok, as of this writing, his fourth), but for the Covington crew it was his grand homecoming. And he returned with tales of a mythical land where the sun never sets, the summer temps never hit the 60’s, and F3 doesn’t exist. Though that’s not entirely true since Jose brought the F3 with him: apparently he roped some poor bastard into doing 100 burpees / absolutions with him each day. This man never stops.

    Brief warmorama, starting in a slow Gipper-cadence and then gently ramping up.

    Then off to the rear of the Justice Center for a brief fling with Jane Fonda. We hit all three stages of Jane today (straight Janes, pulses, heel-to-knees), all at 15x IC, each leg.

    Then looped around to the front of the JC for the main event – a series of 11’s between the courtyard benches.

    Started off with the chest/shoulders: Derkins on one end, bear crawl across the courtyard to the opposite set of benches for freak nasties.

    It seemed fitting that Jose would endure this one round and then have to leave for work, as he was the only Pax present to also have posted for Shooter’s brutal shoulder beatdown Tuesday, and Hammer’s brutal shoulder beatdown Monday. (YHC was reprimanded with a: “This is why you guys need to start writing backblasts!”)

    Next set of 11’s were Bulgarians (2:1), lunge walk to opposite end, Step Ups (2:1).

    Didn’t get to the core round, which was just as well since, really, what’s the point of crab walking when Legal isn’t there to show off.

    Finally, an old Maverick classic – reverse bear crawl (or crawl bear, as the kids call it) up the courthouse steps. Followed by some calf raises, and back to the flag for an abbreviated Mary.

    COT with announcement of Duke of Hazards’ VQ this Saturday! (Moby’s response: “Some $#%@& kid in diapers telling me to do 1000 burpees….”). Then we checked BBQ’s hat-o-meter only to see that the sweat lines weren’t quite up to last week’s beatdown (though still hot enough that ol’ Sonny gave the warm air one sniff before thinking, “Nah…” and settling back into Moby’s truck).

    And finally BBQ prayed us out. Prayers for BBQ’s niece’s son, ten-year-old Charlie, who is going through a very tough time as he awaits a kidney transplant. And as always, thanks for this great group of men and the opportunity to lead.

  • Living Hero WOD – from Mahatma

    I knew the challenge when I hit send….Mr. Rogers has set the expectation for a “Hero” beatdown so I decided to go with one living. Sgt Dakota Meyer – Medal of Honor Recipient Afghanistan. His story on YouTube is worth the 10 minutes. While I tried to give some motivating tidbits the key is simply enter and endure the storm (especially with prayer) as often you’ll look back and it was really the fear not the storm because it was actually only a shower!

    We had another Hokie FNG along with “Cray-fish” from down range join is the slightly warm Aug morning. After disclaimer and speaker in hand we head to the field for a warm up:
    SSH
    Hill Billy
    Side lungs
    Scorpion Kicks
    Shoulder Taps
    Mnt Man Poopers

    Head to the playground for Cindy
    20 minutes goal was 6 rounds
    3 pull ups
    6 merkins
    9 squats
    Mosey to the bleachers then sprint the 3 sets of stairs then slow mosey back to recover, rinse and repeat

    Most ever pax finished at least 5 rounds+
    1 minute recovery

    Line up for a boombox Indian run around the track then onto the back of the gym
    1 round of running man
    1 round of bar rows

    2 rounds of Hero Wednesday Mornings
    10 over head claps
    8 donkey kicks
    6 secs of BTT and if possible 1 shoulder press

    Boombox Indian Run back to the bullpen.
    With 1 minute left 6 Burpees for good measure

    COT – Be a Porsche with No breaks when it comes to doing the right thing in protecting your family and friends.
    Welcome Roy-Rogers!

  • Keep it 100 – from Paradox

    5 Ruckers deep
    YHC wanted to keep it 100 today

    Da Men
    Valve- Eater-Suckle-Tap

    A solid crew of rucking regulars (minus Tidy)

    Warm up on the Fly
    Many felt discomfort

    Da Work – Benjamin’s

    Ruck 2 Track

    40-30-20-10 Ruck Squats
    Lap
    40-30-20-10 Ruck OHP

    Lactic acid checks were written on the 1st and second floors. Withdrawals available in the am.

    Other Rucking Discussion

    – Wikipedia college degrees
    – Corneal Tattoos
    – Jurassic park death count
    – Eye Doctor copyright wars
    – Basic Institutions of healthcare
    – Goats in the Machine incentive programs

    MC Ruck is brewing for 8/21
    BK 500 is 9/28

    Intentions for retreats

    COT and Tapper prayed us out

    Did we keep it 100?
    Is there an entire industry for phallic symbol corneal tattooing ?
    Did the guy in the opening scene of JP even die???

    Only 5 men know the deep truths today…but ya know they have a saying over at the advanced institution

    Real Eyes
    Realize
    Real Lies

    Watch your step and keep it atleast 99 today.

    SYITG
    Dox

  • Hey MacGyver, does HC=Home Catnapping!? – from Bolt

    4.5 got after S&M + 6.5 ran (Charmin was the .5 x 2) = 11 got better in the gloom.…except MacGyver; apparently he redefined “HC.”

    Expand our circle through EHing and Kotters. Who haven’t u called lately that you should…?

  • Man(y) Makers – Varying Rocks – from Mayhem

    Conditions: 83 def F, 85% RH, 87 deg F feels like temp

    6/7 pax takeoff in the gloom down the track, picked up one on the way
    1 pax went another direction

    Warmarama:
    SLOWvigoda 10x IC
    Grass Grabbers 10x IC
    Mountain Climbers 15x IC
    Crab Cakes 10x IC
    Tie Fighters 10x IC & flapjack

    To the rock pile
    YHC: “get a rock that you can do man makers with”
    Head to the football field

    Thang 1 OYO:
    Start at the goal line, murder bunny 10yds to first cone
    Man Makers 10x
    Squats with rock 10x
    Big Bois with rock 10x
    Murder Bunny 10yds to second cone
    Man Makers 10x
    Calf Raises with rock 20x
    Flutter Kicks with rock 20x 2-is-1
    Murder Bunny 10yds to third cone
    Man Makers 10x
    Thrusters with rock 10x
    V-ups (optional with rock) 10x

    Mumble Chatter included critiquing the rock size selection of others. Be nice.

    Thang 2:
    Line up on goal line
    First pax runs with rock to the second cone and back while other 6 pax are doing an exercise
    When runner returns, he calls out the next exercise, and a new runner takes off with the rock
    Completed two rounds = fourteen exercises
    Thanks for the extra Man Makers Hand Grenada

    Thang 3:
    Shuttle run with exercises
    Run to first cone, 10 merkins, back to start
    Run to second cone, 10 bonnie blairs 2-is-one, back to start
    Run to third cone, 10 burpees, back to start

    Thang 4:
    Exercise dice @ 6 rounds
    SSH, Squats x2, LBCs, chest press, and one more

    Return the rocks
    Back to the flag

    COT
    Announcements: week 0 of iron pax challenge is right around the corner
    Ended in prayer, continuing to lift up Bogey and his family
    Great way to start the week
    SYITG!

  • “A Bottle of Kaopectate” and HYDRATE! – from Bolt

    While we were minis Scrum fixture, Space Cowboy, due to kidney stones (hydrate!), Madoff, after prodding by Charmin, returned to the gloom for the first time in about two months. It was super muggy and I’m pretty sure the pax were already soaked before we even started the warm-up, which of course included the bolt warm-up theme song. Frac’s favorite line would prove to be almost predictive as Madoff pushed through the restart button that comes with being a Kotter. Luckily, he did not actually splash Merlot, but certainly felt like he was headed there.

    Warmorama:
    Hip Circles (clockwise) x 5 (in cadence)
    Hip Circles (counterclockwise) x 5 (in cadence)
    Abe SLOWgodas x 10 (in cadence)
    Open/close the gate each side x 10
    Tie Fighters x 15 each way
    Good mornings x 10
    Abe Vigodas x 10 (in cadence)

    The Thang

    KnOT/Mosey to JPAX for 5 min EMOM 10 burpees
    Recover with 1 minute focused sound counting
    8 count step ups x 20
    Irkins x 25
    LSS x 15
    3-man Coupon Dora: 100 skull crushers at bottom, 100 curls up top at opposite ends of route
    one man/block atop landing with second man timer who runs down ramp to third man at flag poles, picking up the count as third man runs up stairs to pick up count from first man. Upon completion of reps, exercise switches to blockees at both stations.

    Return blocks and KnOT/Mosey to garden of abs for v-up ring of fire (base position 12” off ground) followed by 10 burpees OYO. Finish with one minute of protractors. COT

  • Goodness Gracious Great Ballz of Fire! – from Bushwacker

    The PAX showed up deep… Ballz Deep! 7 men started off, picking a a bicycling Bean with his own burning ballz (recovering from a minimally painful, though high anxiety snip) on Vermont. Tank, and BD trailed YHC, who was trying desperately to keep up with Speedy, while Shooter, Legal, and Bean moved at a leisurely pace with lively mumblechatter on a lovely morning. Parrot had spread his wings for some early miles and flew about as he saw fit. As per usual, the Future-Olympian Will I Am jumped in and blazed back to the coffee spot on our return. Sweetly satisfying Sunday shenanigans were shared and some EH was thrown about at the finish line upon meeting Zack and his buddy, training for the Northshore Half. Until next week meet,

    SYITG

  • By the numbers – from Hokie

    Renny Aug 08.04.24

    by the numbers
    14 Pax
    7 Teams of two
    7 Toys
    Thangs 1,2, & 3

    Warm-o-Rama:
    10 Tempo Merkins
    10 Grass Grabbers
    10 Abe Vigoda’s
    10 Little Baby Arm Circles Forward
    10 Little Baby Arm Circles Backward
    8 Big Arm Circles Forward
    4 BigArm Circles Backward

    The Thang 1
    DORA – Timer / Backwards
    100 Derkins
    200 Bobby Hurley’s
    300 Shoulder Taps

    Pax 1 starts exercise
    Pax 2 traverses to irrigation and bag with one of our 7 toys
    switch

    after each Pax used a “toy” on their mosey, teams move onto next “toy” for their next round

    our 7 toys were

    Sandy & Sweetness 60# sand bags
    Ball buster 53# sand bag
    Ball of Hell 80# sphere
    Charlie 25# chain
    Brick 1 & Brick 2 50# bricks

    if you was not yet available, do scapulars waiting on next toy

    The Thang 2 – KISS
    between each set, grab a toy and head to irrigation. if no toy available, or chosen, run backwards
    * 100 merkins
    * 90 squats
    * 80 merkins
    * 70 squats
    * 60 merkins
    * 50 squats
    *
    at 7:08 head to back of NOMA to start The Thang 3

    AMRAP 3
    10 Burpees
    10 Big Boi Sit-ups
    10 Bobby Hurleys
    AMRAP 3 minutes

    of course close with Sundays Mornings