F3 New Orleans

Category: New Orleans

  • Team RCR has a First & 10 – from Mayhem

    Mahatma had a work commitment, so YHC stepped up to Q. Not much was preplanned…

    YHC arrived early concerned about the gate being locked due to track starting. Lo and behold, the fear became reality. Flag was planted and brainstorming commenced. Jogged to the east side of the track and setup 10 cones each 10 yards apart in the road.

    Rudy arrived from the gloom after logging some RCR miles to round out the group at 7 PAX. 5:30 disclaimer and off we went… in two different directions…

    Theme: no rocks even though it was Rock City, more running than usual for RCR, and finish with a challenge at the cones.

    Mosey around the locked track and enter by the bleachers.
    Warmarama: AV, GG, MMP, PPP, MC
    In Mahatma fashion, jogged the bleachers from end to end, up and down 6 spots, 5 burpees, return, up and down 6 spots, 5 burpees

    Mosey a few hundred meters, pit stop. 15 honest(?) merkins IC, hand release merkin + should taps.

    Mosey a few hundred meters, pit stop at the pavilion by the hill. Back-to-back-to-back without a break. 15 right leg step-ups, 15 left leg step-ups, 15 dips IC.

    Mosey a few hundred meters, pit stop in the light. 15 bobby hurleys, run to the bleachers and back, 15 2-is-1 bonnie blairs, run to the bleachers and back, 15 IW 2-is-1, run to the bleachers and back, OYO.

    Mosey a few hundred meters, pit stop on the stairs at the back press box. Calf raises, right leg-only calf raises, left leg-only calf raises.

    Mosey a few hundred yards to cone #1 for First and 10.
    At first cone, 1 burpee + 10 merkins. Sprint to the last cone (90 yards), recover jog back to second cone. 2 burpees + 9 merkins. Sprint to last cone (80 yards), recover jog back to third cone, etc. Totals 55 burpees, 55 merkins, 9 sprints and 9 recovery jogs followed by a little bit of Mary for some.

    Mosey back the long way to the flag for 6:14pm arrival and COT to commence. Team KnOTs was performing a shockingly slow mosey back on the main track.

    Counterama
    Namerama

    Announcements- City Pork 2/24
    07:00 – Run #1
    08:00 – Run #2
    09:00 – Run #3 with Youth Run NOLA
    10:00 – Run #4
    11:00 – Run #5
    12:00 – Run #6

    Intentions- Scantron’s nephew and Vagabond’s co-worker

    Thankful for the opportunity to lead.
    Thanks Rudy for skipping your run to attend your first bootcamp-style beat down in February.

    SYITG!

  • 2 rounds of playing cards – from Thighs

    Today we brought back the F3 playing cards with a couple new games to play.
    F3 Workout Deck – Waterproof Beatdown Box Card Deck

    We started the beat down with a warmup:
    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats
    Then we mosey-ed to the city seal and set up the cards in the middle.

    We did 2 rounds where each card had a specific exercise. We pulled 10 cards per round. After each card, we did a quick mosey to the canon and back, for a quick 100 meter run.

    Hearts
    10
    Spades
    15
    Diamonds
    20
    Clubs
    25

    2
    Merkins
    3
    Squat Pulsesx2
    4
    Mtn Climbers x2
    5
    Squats
    6
    Flutter Kicks x2
    7
    Bobby Hurleys
    8
    Smurf Jacks x2
    9
    Box Cutters
    10
    Plank Toe Touches x2
    J
    Diamond Merkins
    Q
    Bonny Blairs
    K
    Burpees
    A
    Diamond Merkins
    Joker
    60 sec plank

    After each round, we did a mosey around the block.

    Then after that round we did 2 rounds of 44s. Where each suit had a different exercise.
    The # on the card was the reps.

    Hearts
    Arms
    Tricep Merkins

    Spades
    Legs
    Lunges

    Diamonds
    Cardio
    Catcher Burpees

    Clubs
    Abs
    Triple Bear

    After each round, we did a mosey around the block.

    We ended the workout with an Ab Ring of Fire.
    Each PAX lead a workout as we went around the Ring of Fire. We did this for two rounds.

    We ended with the usual close out, sending us off with a prayer.
    Looking forward to next time!

  • Goldmine Valentines – from Bolt

    YHC put out the call to bring life back to our fledgling AO as Shrove Tuesday led right to Ash Wednesday—time for sacrifice and repentance to begin along with sweethearts and amoré; 4 other pax heeded the call, with Rev’s HC including a caveat to run.

    Warmorama featuring the requisite song but with more S&M than usual: sun salutation with forward folds, figure 4 squats, tie fighters alternating legs/direction, OH/seal claps, self love, Abe SLOWgodas.

    The thang: morning calls followed by a slowsey to JPAX with a change in MOT at each light: KnOT, high knees, lunge, karaoke each direction, mosey.

    10 burpees OYO, mosey to get coupons for Valentines pairings: 2 consecutive exercises 14 reps each (channeling my inner Rudy with number play—2/14, get it?!) x 3 rounds with 10 blockees between each round.
    1: curls + pull throughs
    2: Kettle bell swings + Big Boys (coupon)
    3: lying on back, move coupon with outstretched arms from above the head to above chest and sit up in a single motion

    3/2/1s: 3 minutes of LBCs, 2 minutes of chest press, 1 minute of squats, 30
    seconds rest between each exercise keeping track of reps (Bolt 148 LBC, Space Cowboy 90ish chest press and 50ish squats).
    Indian frisbee run back to flag: last guy throws frisbee to lead runner and a catch results in thrower running to front while catcher hands it back to the new last guy who continues the cycle non-stop. A missed catch requires 5 burpees from all pax before thrower can advance to front—needless to say, we did many burpees to get back to the flag. COT.

  • The Hill’s have Bearcrawlers – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    OMB
    Wife pleaser
    Flutter kicks
    Imperial Walker
    Mosey to the hill
    11’s BBS bear crawl Merkins lunge
    Mosey to gym steps for calf raises
    Mosey ba k to the field for Bocci ball winner names the exercise
    COT

  • Fat Tuesday Tuff- Volume 2: Texaco Cat has Unfinished Business – from Paradox

    “What is a Mardi Gras?” YHC asked. Standing in the playground of Homer Elementary , YHC was at that tender age of naivety when it seems coaches have all the answers to life’s questions. My PE coach cinched up his grey Riddell shorts (you know the ones) around a considerable beer gut and confidently informed me:

    “ Yea Owens, well it’s pretty much a bunch of idiots get drunk and dress up like fools with their friends then give up bread or something ….why don’t you go cover first base and maybe ask your parents”

    9 year old YHC trotted out to first base safely tucking Mardi Gras into my “Bobby Bouche: Things That are the Devil” folder, right beside football, MTV and any activities after 8pm.
    Thankfully it didn’t stay tucked away for long as God put YHC on a path towards south La and I would soon be in a free men’s workout group where the chatter de jour was usually “how to say pirogue” or “whether potato salad and gumbo should ever touch each other”. It’s one of the many fine attributes of this thing we call F3, somedays my virgin ears hear Depeche Mode and can never regain innocence and others days if I’m the lucky downwind pax, I get a fartlek taste in the air of last night’s Cajun cuisine. So, todays beatdown would be a wild hodge-podge of Mardi Gras learned, observed and practiced from a North La transplant.

    LEGAL DISCLAIMER: In the court case filed as Mr. Ronnie Lillickk vs the Pax of F3 Thibodaux the ruling of the jury was that YHCs north La version of Mardi Gras does not represent all North La transplants. Furthermore, there are many fine intelligent people form this part of the state.

    Duke! I know you are the King of Barkus this year but you still have to roll the beautiful footage!!

    Warmup
    YHC moseyed in from deep Richman territory adorned in only the finest cheap plastic gadgetry that Houma CVS could offer. Running right into a welcome sight of none other than Tidy Whitey!! He got a few highlighter stick pops as penance for 500 plus missed beatdowns but was welcomed back with much hoopla and praise! With 8 more pax ready to roll we got down to business with the usuals as YHCs outfit could not withstand even a few SSHs, one hates to see it. A bumper/stop sign mosey was in order to get the legs pumping and begin racking up some RCR miles.

    THANG 1
    Mardi Gras Mambo –The Meters

    Traditional F3 Thibodaux style with Merkins on Mambo and Donkey Kicks on “Down in New Orleans”. This song goes down in F3 Thib lore. In its debut the line “it takes a cool cat to blow a horn” was translated (by YHCS caffeine riddled brain) into “Texaco Cat blows a horn” and the legend of Texaco Cat still lives on . YHC has always imagined Texaco Cat as a north La gas station attendant that’s strong as an ox, knows his rights and has a bumper sticker on his hemi Dodge Ram that says “kids who fish and hunt don’t steal and deal”.

    YHC gave the disclaimer that proper form would be observed and rewarded. Yankee Jeaux was locked in early and often in this beatdown and took the merkin form title easily. He was then granted the Tutu of Power and the Flashing Stick of Trust to lead us as the Grand Merkin Marshal in an Indian Run Parade with 3 drop off LBCs ( ya gotta find dat baby in da king cake shah! Piyyyyahhhh)

    Onward to the beginning of Richmans loop for “Throw me something Mister”, originating from a younger ignorant YHC speculating that maybe all those cajuns are just angrily throwing stuff around because they got all them teeth and no teethbrush (ok I’ve reached my second Waterboy reference and I promise that’s it)

    PAX partnered up with a goal of transporting both pax and 1 tennis ball to the far corner of RL. Mode of transport was mosey then catch a “throw” from your partner. Rinse and repeat with 3 “Hi 5” burpee penalty for a drop. Ended up in a two horse race with Goose/Cuz vs YJ/AB enjoying a reduced burpee penalty at the finish line. The rest of the us enjoying a 10 burpee appetizer.

    THANG 2

    Next up Mardi Gras Trivia to represent YHCs schooling years when I began to figure out the Rubiks cube holiday of mardi gras and Lent.

    Correct Answer- run/nur 1/2 road to port a jeaux
    Incorrect – run /nur full road to cones and back

    1-Name all three states in which Fat Tuesday is recognized as a State Holiday.
    ANSWER: LA, AL, FL- With a little prodding we got this correct.

    **LEGAL DISCLAIMER: In the case of Mr./Future Dr. Maught vs the people of Florida the jury has come to a decision that he was in fact “not raised here” but does at times display Floridian characteristics and is able to leverage their politicians for social media clout.

    2-Carnival comes from the Latin phrase Carne Vale meaning what?
    ANSWER: Farewell to Meat – YHC was feeling gracious after those penalty burpees and helped a bit on this one.

    3- This on screen Batman served as King Bachus?
    Michael Keaton was correct with a surprising lack of controversy that Michael Keaton was the GOAT on screen Batman. YHC was ready for a good ole donnybrook if anyone said the word Clooney.

    4- New Orleans cancelled Mardi Gras parades in 1870 due to an outbreak of this disease?
    ANSWER: Yellow fever – Correct and a very safe guess for any illness before the 20th century.

    5- Krewe of Zulu tosses what coveted Mardi Gras trinket during the parade each year?
    “Coconut” was immediately given as an answer then contested that this was incomplete and YHCs brief internet research led him to believe it was only GOLD coconuts. YHC will now award post beatdown points that this was acceptable and letters of condolence have been sent to all who ran that extra eighth of a mile.

    THANG 3

    Only in the last 3 years has YHC come to fully appreciate Mardi Gras as part of the yearly feast before we begin our Lenten fasting. After some exicon research YHC found the Cooper to be a great representation of contrasted feast/fast with some potential RCR mileage sprinkled in .
    The (mini and abbreviated ) Cooper
    *editors note- a full Cooper is 10 merkins, squats, burpees with a quarter mile run in between each round
    Fast- Run 1/4 Mile (alley/straight away/alley and back )
    Feast – 7merkins , 7burpees, 7 squats

    The crew got about 3 rounds into this before YHC realized we were a touch behind schedule and called an Omaha at the line. We finished the 5 rep and 3 rep rounds at the corners of the loop then sprinted for home.

    Counting, naming and welcoming the prodigal Tighty Whitey return!

    InVESTment given to Cuz for his willingness to wear a hat and play the part of “that guy at the parade that bases his whole life on defending Bud Light”.

    COT and Cuz prayed us out

    Grateful to show up each day and improve the mind , body, and spirit with you fellas.

    See you in the Gloom

    Paradox

  • Afternoon Delight! 2-14-2024 – from Almonaster

    Valentine’s Day!

    PAX:

    – Couch
    – Strings
    – Whopper
    – Almonaster

    Mosey a lap around the Clubhouse parking lot.

    Warmup:

    Mosey to our warmup spot on the track:

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Running Man Part Two!
    – We left the warmup spot and stopped at our first running man. With the Deck of F3 cards, we stopped at every third running man for an exercise.

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • Bountiful – from Goose

    YHC purposely avoided posting any hype last night given the pattern of Monday Q’s that have resulted in slim pickin’s at The Stage. And, though the numbers were still low (correlation is not necessarily causation!), the two PAX who showed (besides Pope) were of the highest quality. Cardinal fell for the trap (he thought YJ was Q-ing) and Wet Tap ain’t skerred. So, though the numbers weren’t bountiful, the beatdown would be.

    After a warmup of the usuals and a bumper, stop sign mosey, YHC revealed the cardboard with a list of exercises written hastily scrawled upon it. Inspiration came from Enron’s recent, epic Q that brought a full-body exercise combined with mucho miles. This time, though, instead of 30 reps of each exercise, we’d do 40, and instead of the alphabet, the exercises’ first letters spelled out “BOUNTIFUL GRACES”, and instead of a 1/8 mile lap, we ran the 1/4 mile bumper/stop sign/stage lap after each exercise.

    Bose’ started cranking the tunage, and it was every man for himself, though high-fives and encouraging grunts were given and received in abundance as we passed one another on the road. Pope stayed either just behind or just ahead of YHC, like a two-year-old puppy running circles around an older, stiffer, heavier, out-of-breath dog. (I swear, he bounces down the road like his legs are made of rubber. Very light rubber.)

    Here’s the exercise list–40 reps apiece:
    BBSU
    Overhead press (no coupon)
    Uh-no’s (just Ono’s–couldn’t find a better U exercise that Enron hadn’t already used)
    No-cheat Merkins
    Tricep Dips
    Imperial Walkers (2:1)
    Freddy’s (2:1)
    Upside Down Angels (Australian Sweat Angels)
    Lunges (1:1)
    Groiners (oof)
    Russian Twists (aka American Hammers) (2:1)
    American Hammers (aka Russian Twists) (2:1)
    Crab Cakes (2:1)
    Ex-wings (1:1)
    Squats

    YHC and Pope only got through R, and Tap and Card weren’t far behind. So, we worked dem muscles and logged about 3 miles apiece (thankfully, we were 3:1 Thibby to JV).
    The Bountiful Graces theme came from a revelation (or reminder) last night that God doesn’t usually take away the things that are going wrong, that cause us pain and unjust expense of energy, but if we can entrust those to him and stop being so focused on how unjust it all is, there are bountiful graces to be received. There are truly beautiful gifts to be received if we let go of how things should be. And, that’s the mindset that makes F3 work so well. Yeah, it brings with it way more pain and unjust expense of energy than anyone should have to shell out at 5:15 in the morning, but the graces are obviously bountiful; no one can argue with that. And, the more we let go of how things ought to be, the more we can rejoice in them!

    Announcements and excitement building for Saturday’s “It’s only just a little old mile”. COT and Tap prayed us out. Huge respect and appreciation for these dudes!

    SYITG,
    Goose

  • Swole and Swift – aka Charles Bronson-ish – from Kenna Brah

    Markers 50 Yds, 75 yds
    @Goal Line – 50 SSH 1 is 1
    Sprint to 50
    50 Merkins
    Bear Crawl to 75
    50 LBC
    Sprint to Goal
    50 Air Squats
    Sprint Back – Repeat 2 more times
    Circled to cover the six’s and help them out as needed
    Queried the PAX as to the reason they F3
    Pivoted to Q-arama with the Pax wrapping up our last few minutes.
    Downrangers from Katie TX
    Prairie Dog
    and ?? ( Can’t remember)

  • Take the Pax to Work(s) Day – from Hokie

    YHC told Mr Roger’s a week or two ago I would take the Q for the 1st El Diablo RCR workout and take the Pax on a different journey.

    After a quick disclaimer Pax were told we were going to get some miles in. We would run with waypoint stops to exercise. Fast Pax we’re instructed to sweep the six at each waypoint so they could get extra miles.

    We left the park and moseyed to the 1st stop sign toward the railroad tracks. We stopped to lift the right leg and just turn the ankle to get juices flowing. Switched and did same on left leg and ankle. We then opened the right gate to awaken the hip flexor followed with 7 slow 4 count merkins.

    We then headed down toward Airline to the next stop sign. Fast Pax ran fast and slow pax were circled. As we all converged we gathered for 7 more slow count merkins.

    Onward toward Airline stopping at 911 (Baloo’s house) for 7 more slow four count merkins.

    Onward to 1525 Airline where we stopped for 7 more slow four count merkins. 1525 Airline is Lucky Coin Machine Co and my M- F day job.

    We continued this pattern as we turned on Airline towards Causeway and Pax were instructed to stay safe and on the sidewalk. The stops were with 7 Bobby Hurleys. Our 1st stop was H-M furniture. On this stretch Mayhem let the Q know we only opened one gate so we also opened the left gate.

    We had 4 stops on Airline with the 4th stop being Las Cruces my Saturday day and Sunday day and night job.

    Turn around and return with 8 stops to return at Pontiff at 0610 were we did extra mileage on the track

    Thank you, I love you all!

  • B.R.I.C.K.S. – from Charmin

    Still having Rudy’s Bricks from my Man-iversary, YHC figured a brick themed workout would be in order.

    Start at the proverbial shovel flag; Rev Socks decides he doesn’t want to get bricked and runs away screaming like a little girl. The rest of us slow-sey over to my car.

    Everyone gets two bricks and keeps them the whole time.

    Mosey over to JPAX for Warm-0-rama

    Forward AC x 7
    Backwards AC x 5
    Overhead x 5
    T-clap x 5
    Chinooks x 5
    MNC’s x 5

    B.R.I.C.K.S – run five (lit) light poles between exercises.

    Do all proceeding exercises at next stop.

    Bat wings x 5
    Reverse Lunge x 5 (2 is 1)
    Imperial Walkers x 15
    Captain Thor (1 BBS:4 American Hammers) x5
    King Arthur x 25 requires a partner (This was changed to High Knees after the first round)
    Squats x 30

    Once we did a full B.R.I.C.K.S, we worked our way down. Thanks to some divine intervention of a light going out, we finished right at my car. Moseyed over to the warm-up pad for cool-o-rama:

    Abe slow godas x 7
    Low slow squats x 7

    Rev Socks finally rejoined us, saying that the screaming was something for his youtube channel. YHC isn’t so sure about that, but we ended in a COT where we prayed for Wedding Planner’s daughter and YHC’s travel next week.