F3 New Orleans

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  • Answering the Call

    Shorty asked if anyone could cover his Q this week at Okwata, as he would be out of town.  YHC quickly answered the call and stepped up.  Late Wednesday, YHC issued a subliminal call to other Pax through Group Me, but who would answer the call?

    YHC arrived at least 4 minutes early, planted the shovel flag and waited for the determined to arrive.  Surge was attempting to make Rudy aware of the classic movie “Little Big Man” but Rudy denied having any knowledge of it.  YHC took a mental note, maybe this classic will get added to a future beatdown.  As the clock turned to 0530, YHC called out the disclaimer, as the remaining few Pax filtered in.

    The thang

    Mosey to the fountain, made a reverse circle around it, and ended on the patch of freshly cut grass just in front of it for:

    Warm up

    SSH IC x 31…..there’s something about that number
    Imperial Squat Walker IC x 15….nice and slow to get that deep squat!
    Abe Vigodas IC x 10

    StartEx #1

    Jack Webb Double Shots at the Bar…an Okwata favorite!
    Line up along the railing of the fountain.
    One merkin followed by two air presses (double shot) in the peoples chair position at the barre.
    Two merkins….four shots..
    Three merkins….six shots…
    You get the idea….
    Ten merkins…..twenty shots. Hold the peoples chair until all Pax completed.

    YHC had a great Okwata partner beatdown in mind, but an odd number of Pax called for the back up plan. Since 11 is an odd number, and we have an odd number of Pax…..

    StartEx #2

    Mosey to the levee near the HOP for 11’s.
    Start with 10 burpees on the freshly cut grass of the Okwata side, run up and over the levee, and do 1 Jump Squat on the other side.
    As we crossed the levee, we discovered the lawn crew was perhaps unaware of the existence of land on the south side of the levee.
    The Pax finished with 1 burpee and 10 Jump Squats, and ended back on the evenly mowed grass.

    With being so close to the HOP, let’s take advantage of it!

    StartEx #3

    Three stations, three Pax in each station
    Station one – Catalina Wine Mixers x 15 (Timer)
    Station two – Pull ups (AMRAP)
    Station three – Step Ups (AMRAP)
    After an exhausting evolution, YHC called for a rinse and repeat!

    Mosey back to the flag for a few minutes of Mary!
    All IC
    WW II Situps x 15
    Flutter Kicks x 15
    Hello Dolly x 15
    Freddie Mercury x 15

    COT

    Count off, Name-O-Rama, announcements, intentions, and closed it out with a prayer to the Sky Q.

    8 determined Pax answered the call and joined YHC in the gloom of Okwata.  Even Terabyte made the trek all the way from the outskirts of the world, a place some refer to as the “River Ridge.”  If you are reading this and you did not post at Lafitte’s Plunge or Okwata, then perhaps your Thursday morning was not as meaningful as it could have been.  But don’t fret, tomorrow is a new day with a new gloom, and next Thursday will be here before you know it.  Will you answer the call?

    Thanks to the 8 Pax for answering the call and posting with me today.  SYITG!

     

    Fracsac

     

     

  • 4 At The Plunge! 4 At The Plunge!

    YHC arrived at The Plunge at exactly 0528, and of course Amnesty and Da Parish had beaten him to the outdoor pool.  It was open this time.  He was excited for his VQ and, after laboring for a full 15 minutes the night before on the workout plan, eagerly relayed it to the PAX.  Would it be a beat down?  Time would tell.

    Speaking of which…

    • 200 yd Freestyle warmup
    • 25 yd Freestyle sprint
    • 25 yd Freestyle recover
    • 100 yd Breaststroke
    • 25 yd Freestyle sprint
    • 25 yd Freestyle recover
    • 100 yd Kick only
    • Rinse & Repeat

    Lo and behold, an FNG arrived 5 minutes late, and jumped right in once he got the rundown.  It was Da Parish’s FNG from the week before, and Da Parish was excited to have kept his EH going.

    The PAX finished up right on time and the naming ceremony was on.   His wife is a news anchor, so would it be “Anchorman”?  Nah.  He works in hotel sales, so “Bellhop” it is!

    Quick COT and, just as quickly as it began, it was finished.

    Announcements

    • Still plenty of available Q’s at Lafitte’s Plunge

    Thank you for the opportunity to lead for the first time.  Looking forward to Q’ing the Plunge again,

    Bleau

  • Who’s the Q?

    Your QIC arrived at the Scramble this Gloom not knowing what to expect for turnout. To his surprise on arriving, he spots the glow of a cell phone illuminating the inside of Turtles car. Then the cars start rolling in. Butt Splice, then Steve, Dundee and rounding out the PAX Carpool. Although I knew I had EH’ed Carpool on Tuesday and would not be alone for this hike, it was great to see (2)F3 brothers who had previously told the QIC they would be resting in preparation for Friday’s unofficial 10k show up. How awesome is it to see these brothers challenge one another to an alternate beat down of the deck of death. (Steve/Turtle) The Q offered the opportunity of choice to the PAX, to which non obliged. So we Moseyed along our standard route incorporating the ole Chewy sprints totaling (5). Upon returning we circled up closing out with SSH, HB and BK IC 20. Ended with a session of stretching..

    countarama, annoucarama, COD

    Thanks for praying is out Dundee!!

  • Bringing It Home

    “Baseball may be a religion full of magic, cosmic truth, and the fundamental ontological riddles of our time, but it’s also a job.”  Bull Durham
     
    Same truth goes for F3 beatdowns.  And the job at hand this morning at The Gipper was pretty simple for YHC – gas the PAX and try out a few new things in the process.  Yes, that meant there were no Bulgarians this morning, but there were more than enough squats to satisfy anyone of Balkan descent …
    Warm-Up:  SSH, Toe Touches, Good Mornings, IW’s, Mummy Kicks, Butt Kicks, all 20x, IC.
    Thang:  Mosey to the School Board and circle up at the back memorial for a medley of merkins and squats, all 15x IC:
    • Wide-to-Narrow Merkins (killer)
    • Wide-to-Narrow Squats
    • Atomic Merkins
    • Sister Mary K’s
    • Shoulder Tap Merkins
    Onward to the loooooong parking garage rooftop for a set of suicides, flutter kicks 20x IC, suicides, plank jacks 20x IC.
    Next up, rooftop F3 baseball: 1st base LBC’s, 2nd base Parker Peters, 3rd base Freddie Mercs, and home base 15 burpees.  Rotate after home base completes their set of 15, bear crawling to the next base.  Completed once everyone has hit each base.  (After nearly skinning my face on the concrete, YHC offered a very, very late disclaimer.)
    Finished up with Lt. Dan’s across the parking lot (1:4 ratio) and mosey back to the flag.  The PAX was out of time for Mary but, after a quick COT, put in a little extra by helping set-up the tables for the Covington Farmer’s Market.  Thanks guys, enjoyed leading today.

  • Beans and Burpees

    It was a Nationwide convergence as 4 men from Chicago, East Carolina, Cleveland and New Orleans met in the gloomy reflection of the Cloud Gate to let Chicagoland know that F3 Nation has arrived and things will never be the same.

    I let the Nation know that I was not a professional trainer and that there was a high probability that I would get lost.  With that, we moseyed up the long winding bridge to the east? side of the the park and over the big, busy road.  There we found a small patch of grass to start our warm-up

    The Warm-up

    • 20 Burpees OYO
    • 20 SSH (IC), 20 IW (IC), 10 Abe Vigodas (IC)
    • Burpees EMOM:  4 sets of 12
    • 20 Peter Parkers (IC), 20 Plank Jacks (IC), 20 Parker Peters (IC)
    • Burpees EMOM: 2 sets of 10

    Route 66

    We found a perfect line of trees all planted about 10 yards apart.  We lunge walked to the first tree and did one squat, lunged walked to the 2nd tree and did 2 squats, etc.. until we got to the 11th tree and did 11 squats for a total of 66 squats.  Slow mosey back to our burpee area to finish with 12 burpees.  That gave us 100 burpees which should really be the minimum amount for a good workout.  Denari had to cut out early for work at this point.  Thanks for the hospitality brother.

    From there we crossed the street.  I had noticed a very small levee on the banks of Lake Michigan perfect for some crawl bear.  So I explained to the two remaining Pax that we were going to do 11s with squat jumps and merkins, while bear crawling down the levee and crawl bearing up.  As fortune would have it, we started at the top so we were bear crawling down the leavee when we realized that people from Chicago do not pick up after their dogs.  I avoided at least 8 land mines on the way down the levee.  Reaching the bottom I decided to modify, cancelling the 11s in favor of some ledge work.

    The Red Hot Chili Pepper

    This is a modification of the Chong-Li Special.  All counted in cadence.

    • 20 Left Leg Step Ups (aka Tatum Channings)
    • 10 Dips (aka Freak Nasties)
    • 20 Right Leg Step Ups (aka Channing Tatums)
    • 10 Derkins
    • 16 TCs
    • 8 FNs
    • 16 CTs
    • 8 Derks
    • 12 TCs
    • 6 FNs
    • 12 CTs
    • 6 Derks
    • 8 TCs
    • 4 FNs
    • 8 CTs
    • 4 Derks
    • 4 TCs
    • 2 FNs
    • 4 CTs
    • 2 Derks

    From there we moseyed back to the big shiny bean and had count-off, name-o-rama and shout outs for Katie, a young girl involved in an accident in the Clevelend area, the people of Mexico, and the people of the Caribbean.  Thanks for the opportunity to lead.  It was a privilege.

    -Hawg

  • I’ll take a 5k with a side of sprints, please.

    8 pax on this muggy September gloom, including Harry Caray from Fort Mill, South Carolina.

    YHC gave the disclaimer and the plan.

    Run 3 laps around the road circling the track, 1 mile = 1 lap.
    Meet at the track when finished.

    Thanks Rudy and Harry Caray for the F2!

    After watching Rudy do LBC’s while the rest of us stood around waiting for the six, YHC decided to get the PAX to join in.
    25 X LBC

    Next, sprints!
    15 second sprint
    15 second walk
    30 second sprint
    30 second walk
    45 second sprint
    45 second walk
    60 second sprint
    60 second walk
    45 second sprint
    45 second walk
    30 second sprint
    30 second walk
    15 second sprint
    15 second walk

    10 Burpees OYO to seal the deal.

    Mosey back to the VSF.

    Lots of races coming up.

    Rudy and YHC are THINKING about running the Rock N Roll full marathon in March. Training starts in November.
    Let us know if you want to be as crazy as us and join.

    Thanks for letting me lead.

  • Basics at the Marsh, Tabata style!!

    Seven PAX converged on the court at the Milestone Marsh. Welcome Bushwacker to the weekly routine. Had a fellow F3 brother NOT Fart sacked, we could have had OCHO men on this Gloom. QIC decided to stick with some basic movements. How perfect and even is the number 8 when it comes to working out and simply multiplying times itself to give a complete count of 64.. As you can see OCHO being the number of the day.. 8×8=64 20sec work 10 sec rest with 1 min between the change of exercises..

    the thang

    Round #1 SSH on the odds and PJ on the evens.

    Round#2 Merkins on the odds and SMK on the evens.

    Round#3 Bear crawl on the odds and Crab walks on the evens.

    Round#4 Pull-ups on the odds and Arm ups on the evens.

    Round#5 HB on the odds and MC on the evens.

    Round#6 Burpees on the odds and 8 count body builders on the evens.

    Round#7 Squats on the evens and Al gore tree huggers on the odds..

    Round#8 FK on the odds and Russian twists on a the evens..

    While many of the men questioned some of the PAX techniques on the moves performed this Gloom.. (Hunchbacked Turtle squat and Locked elbow Grundy Merk) One thing is certain we all worked hard and got 💪. Great job F3 brothers!!!

    countarama, annoucarama, COT

    Grundy prayed us out!!

    Hugh thanks to @Captain Sparkles, @Steve and @Turtle for sticking around and completing the ISI  with your QIC for today!!! The PAX thanks you @Buttsplice for the recommendation 👍 of some core..

    Appreciate all of you my brothers!!

     

  • My O Face

    My O Face

    Soooo almost fartsacked this morning to walk up to the Pax and get the “Oh you showed up!”.  Which prompts the immediate reply “Oh Shit! I’ve got the Q”

     

    So a short mosey for an even shorter warm up.

    25 SSH

    20 Mountain Climbers

    20 Parker Peters

    Mosey back from whence we came over to the pull up bar station.  On the way we stopped for a quick 10 Mericans and back on the track to the pull up station.  Broke up into 3 groups:

    Count was 10 Push Pulls (1 pushup followed by 1 pull up) should have done 2 of each.

    Other paxs did Lunges & some other exercise

    We then moseyed over the the soccer field and separated back into 3 groups

    Count was 10 Pull ups, while the Pax did some other exercises.  I didn’t plan it and can’t remember so lets just mosey on.

    Next session was DORA

    100 Carolina Dry Docks

    200 Dips

    300 LBCs

    We then lunged our way to the end of the parking lot and jogged to the kick ball field for a circle of fire.  Increasing reps of Mericans around the circle till we each got to do 5 reps.  Tclaps to Pony Boy for keeping me honest on these.  We rotated on to our six and finished with a little Mary (Box Cutters & Russian Twist).

  • The number of the PAX shall be 10

    YHC arrived a bit early at Pontiff to explore the lands.  I had some ideas for new things I wanted to try.  2 important discoveries: the football field was a swamp, so that was off limits (the rest of the park was also a swamp – but if we’re going to dig up turf, lets do it off of the football field); more importantly – the steps in front of the rec center building had railing arranged such that no more than 10 PAX would fit.  So as long as we numbered 10 or less, YHC would get to try a new trick from the F3 Lexicon

    Moseyed back to the VSF (Where are the flags.  Did someone leave a flag with Shorty again?), Bogey was already waiting.  Then JV.  Milkman, and DuctTape rolling in again.  Tool’s truck, prolly with Amnesty.  Marlin (hey Baby!) and we could hear the squeaking sounds of Hawg’s bike indicating an imminent arrival.  Walleye emerging from the gloom.  10 PAX, still 5:28.  YHC was confident that Cowbell and Shorty would not show, and they didn’t disappoint.  So at 5:30 – 10 PAX rolled out through the first puddle and off towards the rocks.

    COP #1: Normal spot for warmups.  SSH x5. #Mumblechatter about how calves were feeling it. NOW GRAB A ROCK.

    COP #2: Since we couldn’t use the football field, head over to the next best open area of grass and line up the rocks.  But first, plank-o-rama

    • Peter Parker x25
    • Mountain Climber x25
    • Parker Peter x25

    The Thang:  OYO

    • 5 Burpees
    • Allelujah walk/trot to the fence and back, con rock (about 50 yards each way)
    • Bear Crawl to the last tree, Crawl Bear back (about 25 yards)
    • Repeat
    • Repeat again (subbing out Lunge Walk / Walk Lunge for the Bears)

    Interlude: Head over to the rec center steps.  F3 Lexicon calls it the “Deep Sea Diver”, though YHC cannot fathom why.  (#seewhatididthere).  Each PAX gets a lane on the steps (and there are only 10 lanes…)  Plank up at ground level.  Hip Slappers (in cadence) x5.  Feet up one step (starting to decline).  HS x5.  Feet up one more step.  Repeat.  Up 6 steps, then back down.  Shoulders feeling it.  You know what shoulders need?  MORE ALLELUJAH.

    COP #2 Again: Repeat 2 more times.  Burpees, Allelujah, Lunges.

    COP #3: Mosey to the Swingset area and drop all our rocks in a pile.  Partner up.

    • Pull ups
    • Rows
    • Curls
    • Squat Jumps (YHC swears he saw Amnesty leave the ground at least one time)
    • One lap around the track (timer)

    As PAX grimaced while watching Milkman and Marlin stop for tea on their lap, YHC decided to call audible and rotate when running PAX reached the far side of the track (rather than waiting for their return, which might never happen).

    Gather rocks to return to the pile

    But Wait COP: YHC realizes we still have a few minutes to spare, so circle up for one last set:

    • Curls x12
    • Rows x15
    • Bench Press x15
    • LBC x25
    • Cockroach x20
    • Curls x10
    • Rows x12

    Now return your rocks and sprint back to the VSF.

    Countoff (did I say we had 10 PAX?), Name-o-rama.  Announcements – check emails and the CSAUP posting for information about upcoming events.

    Gather for a prayer to send the happy and sweaty PAX off into a glorious Monday.  Lord, give me vision and strength to serve you today.

  • Saturday’s Super 21’s (Or Something Similar)

    It felt like Ei was missing his natural foil the past few weeks without Chewy in the fold, so it was a welcome sight to return from the 2 mile pre-thang and see them bickering at the flag again.  Welcome back Chewy, we missed ya.  18 men strong this Saturday morning.

    Warm-Up:

    Seal Jacks, Toe Touches, IW’s, Windmills, Good Mornings, all 15x IC, with OYO Merkins interspersed (10, 8, 6, 4, 2) between.  Next up: High Knees, Butt Kicks, and Smurf Jacks, all 30x IC.  Yeah, I could barely keep the cadence count here, at one point sounding like kid hitting puberty instead of a full-grown man.   Wrapped it up with 10 Merks, OYO.

    The Thang:

    It just wouldn’t feel natural if YHC led a beatdown that didn’t include the Bulgarian Split Squats.  It’s a staple that the PAX loves (or loves to hate).  Either way, YHC decided to knock it out early: Freak Nasties, Left BSS, Freaks, Right BSS, Freaks, everything 15x, IC.

    Then a mosey over to the playground for an…. Overly-Optimistic-Semi-Mangled-Super-21 (Minus-Some).  Start with 10 Merks, 10 MCs, and 10 Plank Jacks, then lap the playground to return for 11 Merks, 11 MCs, and 11 Plank Jacks.  Onward and upward until you hit 20.  A LOT of bitching about this being an unlikely goal, with talk of rainbows and unicorn flying out of butts being bandied about.  Nevertheless, the PAX got to work, with a kale-powered Butt Splice leading the charge.

    Well, YHC had a watch that morning and can say for certain that the PAX could  have finished.  But Bushwacker wanted more core this morning, so YHC called an audible and ended the misery (most got to around 17) to circle up for some Captain Thor.  The PAX did not show much appreciation.  (But YHC had a good laugh watching Ei do something that barely resembled sit-ups and looked more like simply rolling around in the grass.)

    Then it was a Bataan Death March back to flag.  T-claps to Shooter who suggested two lines, so that everyone could get at least a set of burpees in.

    Countdown, announcements, Splice prayed us out, and on to coffeeteria for a heated debate on the F3 naming conventions.  Thanks guys, hands down my favorite way to start a weekend.