F3 New Orleans

Category: New Orleans

  • Peaches and Practice – from Charmin

    The night before the site Q asked who wanted to take the Q and YHC had been mulling a workout around a playlist based on the word “peaches”. Also decided to make the counts alternating 12 and 13 since that was the date (not sure if any of the PAX caught on to that).

    Started off slow with Warm -o- Rama

    Balance IW x 12 (slow 4 count forcing the pax to balance)
    Grass Grabbers x 13
    Around this time Mayhem decided to show up; apparently the train from Metairie was running late this morning.
    This resulted in a penalty of 3 burpees for everyone OYO.
    Slow vagoda’s x 12
    SSH X 13
    Balance Billies x 12 (another great balance warm up)

    Mosey over to JPAX

    17’s from post to columns, with the two exercises being Monkey humpers & SSH.
    No middle but squat every time you hear the magic word… peaches!

    Playlist consisted of Songs by Justin Bieber, Bob Schneider, Jack Black, In the Valey Below, and The Presidents of the United States of America. All the songs were title Peaches, so there was certainly time to grease the squat groove.

    Mosey back to playground pad.

    Merkin for 1 minute working on perfect form then rest for 30 seconds

    Then hang for 1 minute rest for 30 seconds

    Ended up having 2 groups that switched between these two and we did this for 7 cycles.

    Not wanting to leave the people feeling like they weren’t getting their money’s worth next up was Arm circles!!

    Forward X 12
    Seal claps X 13
    Backwards x 12
    T claps X 13
    Peaches picking and dropping silent 12 count
    MNC’s X 13

    Decided to end with some comradery with Partner shrugs for 12. Apparently Triple shift wasn’t feeling it since he didn’t have a partner.

    COT.

  • El Diablo Has Fallen – from Fracsac

    With all the mumblechatter about Canary….Kannery….errr…That workout at Lasalle, YHC figured El Diablo needed some attention. Got there early, planted the flag, brought up the best Christmas playlist ever and was about to deliver the best beat down ever held in all of F3! 0530……
    KoT boyz take Wednesdays off. The Bowflex guys walk by (insert squeaky noise here) which had F3 outnumbered. Shirley someone else from F3 will show??? The lady that ran by looked like a Shirley, but no answer.
    I know what you’re thinking: did Gerard Butler post and make El Diablo the latest installment of the Has Fallen film series?
    If one runs on the track and gas is passed but nobody is around to hear it, is it still funny? These are the earth shattering questions pondered this morning in the gloom.
    Enough rambling….

    SYITG

  • ADVENTure Wreath 2: Cawn all Ye Faithful – from Paradox

    Here at F3 on da Bayou traditions abound new and old
    And you’ll need more than Frozen grass and dank gloves to scare the bold
    We’ve got Journeys to Bethlehem with starry coupon skies while Santa Valve and his McLevens ignore your cries
    Frozen war stories on Tap at the Peltch with a sweet smell of Air biscuits no freshener can squelch
    Smooths at the stage so the cheetahs can roam as We wait on the porch for #Tanacomehome
    The ageless wonders of Rienzi plan beatdowns where shoes are nice and you know Diddles making his list and checking it twice.
    Thus yHC found his old beatdown with all four candles and added some new flames to prevent love handles.

    Duke! Too early for eggnog !
    roll the bean footage!!

    9 pax rolled in ready for ADVENTure with Pope and Goose helping YHC put the finishing touches on the lazer light cawnz.
    Even an illusion of warmth was appreciated at a brisk 36 degrees!

    F3 Thibodaux lore dictates an ADVENTure wreath (TM) to have 4 components :
    1: Heavy Coupon work
    2: Matt Mahers Advent of Christmas Album( highly recommended)
    3: Pyrotechnics
    4 : 1 pax complaining about cold grass

    We had 1-3 all ready to go but YHC was concerned about #4 until our local clergymen arrived a tad late. There…now we have all 4!!
    let’s get after it

    Standard Warmup where we actually have to raise our core temperature and maybe the first beatdown of the year without bug spray. We couldn’t give Wet Tap the sweet victory of groans from Saturdays Iron Tap Challenge so we suffered in cold silence during the regular fare plus heavy MCs.

    Bumper Mosey where I complimented Valves neck gaiter and he silently asked me to never speak again. It’s ok we are in a “rough patch “ but nothing a Panera gift card can’t fix.

    Field update *
    Continued Coupon Vandalism was discovered at the bumper!!
    Two more coupon soldiers lost in senseless violence RIP

    As Q during this discovery I’ve compiled a list of ppl most likely to harm an F3 coupon ..

    Top Suspect list :
    -CrossFit CrabTrap
    -Cardinal
    -CrossFit HomeBrew
    -Cardinal
    -Thib Regional Wellness Center
    -Cardinal
    -some misguided youths

    Investigation pending …

    Back at the stage before launching into the wreath we had to
    1. Clear our heart
    2 make straight the path

    Cawns were lined up on the far side of the stage and Pax were split into teams. Goal was to run to cawns, 3 burpees , Nur back and put your cawns in a skrait line
    It was during this explanation that YHCs vernacular hit 9.8 Homers on the redneck meter and only Gooses deep beatdown knowledge could translate what was about to happen. (Cone=Comb=Cawn)
    Ended up 14-14 tie and our path was nice and strait. Sorry they didn’t have your fancy “speech therapy” at the Homer dollar general.

    Da main Thang

    Setup: 4 cones spread out on picnic tables and one larger in center lit by an assortment of family flashlights and headlamps. This works best if your 2.0s ask why you are taking their headlamp and you explain to them it’s to keep your friends out of the fartsack. Shortly followed by an invite from your M to consider p90x again.

    Rifle Carry to first corner

    1st week – Hope/Prophecy candle
    “Hope for Everyone “ Matt Maher (Advent of Christmas )
    Hold coupon chest level w high knees
    Goblet sqat on “Hope “
    YHC hoped the goblet squats will cure genetic no acetol but maybe next year.

    Partner up for 100 thrusters
    P1 Heels to Heaven
    10 Thrusters each round then flip flop

    Rifle carry to next cone

    2nd week – Peace
    Bethlehem candle

    1st corner , 2 donkey kicks 4 merkins
    rifle carry to next cone and increase by 2:4 until complete with 8 DK/16 merkins
    This explanation was met with so much silence and eye contact avoidance YHC felt like the Salvation Army bell ringer at Walmart.

    A few 10 counts later

    Rifle carry to next corner

    Week 3
    Joy/Shepard Candle

    Leave the 99 , save the 1 .

    Start in circle
    Send 1 pax to the stage for 10 step ups and he selects an ab exercise while he is gone. AMRAP till he returns.
    several ab exercises while taking turns rescuing the 1
    Highlighted by JLos and WW3 sit-ups (Yote has started an unstoppable trend…smh)

    Rifle carry to next corner

    Week 4 Love/ Angel candle
    “He Shall reign Forevermore” Matt Maher
    Coupon hops And Burpees on Reign
    Great prep for skiiing season.

    Finished up at the Purity Candle
    With Mary
    Leg raises, LBCs, AHs

    COT and Lox prayed us out

    Grateful for you guys and the stability that God provides with our brotherhood.

    Wrapped up with a solemn sweeping of the remnants of our inanimate coupon brethren.
    Good night sweet coupon princes.
    You calloused our hands but softened our hearts.

    You’re 5000 candles in the wind..

    SYITG
    PDox

  • Long Way to Mexico – from Honeysuckle

    On a crisp, end-of-fall morning, 8 brave PAX plus YHC temporarily exited the gloom to embark on a journey. Yankee Joe arrived early to provide the wattage needed to blast some tunes several nautical miles. But first, warmarama.

    Side straddle hops

    Windmills

    Willie Mays Hayes

    Arm circles ahead

    Arm circles astern

    Cherry pickers

    Toy soldiers

    Imperial Walkers

    First thang

    Mosey to the first light post in Rich Man’s Loop. There was some confusion (mainly by YHC) as to which was the first light post, but we eventually found one. From here, a slight modification on the four running directions was explained. Run to the next post, nur back to the previous post, carioca left or right back to the next post, carioca the other way to the next post. So, the run+nur would get you back to where you started, but you would move forward two posts with the carioca pair. This was to be done only in the loop, and thereafter the rest of the mile would be a run. In the home stretch, YHC tried to catch Goose and Pope, but they were in top form this morning and easily smoked YHC on the way back to the stage.

    Second thang

    As the PAX carried coupons to the field outside of the track area, the sight of pre-placed cones may have been a bit disheartening. YHC explained that the first thang was reminiscent of a sailing technique when going into the wind was needed. Going straight ahead gets you nowhere, but tacking from side to side is effective.

    America’s Best knew right away that Christopher Cross was involved in this beatdown. YHC fears that he has monitoring devices placed in YHC’s house to know this.

    But yes, that is where YHC’s mind went also, to “Sailing” by Christopher Cross, which is arguably the origin of Yacht Rock. Another Christopher Cross classic, “Ride Like the Wind” would be the focus of the second thang. The PAX would join Christopher on the journey to the border of Mexico.

    It was sort of the night

    Our bodies were sort of weak due to the tacking mile

    We were on the run, at least we were a few minutes before

    We maybe had time to speak, but maybe our breath didn’t catch up yet

    So, yes, the PAX had a lot in common with Christopher Cross. From the Stage, it would be a roughly 12 hour journey to the border of Mexico. So the exercise was to count down from 12 4×4’s (standing to plank, 4 merkins, 4 mountain climbers, back to standing), then murder bunny to the cones on the other side of the field, do 10 each of Goblet Squats, Curls, and Thrusters. Rifle carry back, then do 11 4×4’s. The 4×4’s would decrease, like the remaining time to the border of Mexico. But everything else stays the same.

    YHC greatly underestimated the difficulty of this series of exercises, so after two rounds of 4×4’s, they were converted to burpees. Which helped, but honestly not a lot. The PAX truly had about 25 minutes of shared suffering, down to the wire. We did not really make it close to the border of Mexico, but YHC likes to think that Christopher did. And he seemed to need to get there much more urgently than we did.

    YHC often thinks about Michael McDonald’s amazing backup vocals in this song (and several others, but this one in particular). The song would have been good if it was just Christopher Cross and no backups, but having Michael McDonald backing up just really puts it over the top as a classic. The PAX today experienced an analogous event, with BAPs being the Christopher Cross of speakers today, and AB’s Wu-King serving as Michael McDonald. The PAX did need the Yacht Rock to keep going so that we could keep going.

    Announcements, Intentions, and Goldilox prayed us out.

    YHC much appreciates the PAX today for pushing through these exercises with YHC. Safety Valve graciously suggested, well practical begged, YHC host a future beatdown devoted to getting to Mexico. So everyone can look forward to that day, and maybe start thinking ahead as to why they can’t attend.

    SYITG,

    Honeysuckle

  • Sprinting for Tacos – from Fracsac

    7 pax showed up to do something. YHC burned calories for Taco Tuesday.

  • International Mountain Day – from Rudy

    Yes, International Mountain Day is really a thing. Started in 1993. So what better way to celebrate than by visiting the Pontiff Mountain. Pool Boy in full snowman attire to shield from the nearly 50 degree temps. Welcome back Logo! Great to see you out in the gloom again!

    Quick Warmup, then grab a rock and head over to the mountain. At the mountain – carry the rock over and back. Over and back. Over and back. Each trip starts with Overhead Presses, then Curls at the top, then Rows on the far side, then Chest Press back at the top. Start with 1x for each. Then 2x. 3x. 4x. Continues until YHC gets bored – which happened after finishing 11x. Other PAX were well beyond that, even though Mahatma earned a 5 OYO burpee penalty by throwing his rock.

    Head over to the pavilion for some leg work. Step Ups, Bulgarian Split Squats, Slow Squats, Calf Raises – thanks to Mr. Rogers suggesting we do it on the curb, exposing YHC’s severe balance challenges. A wee bit of Mary, then we gotta hustle back to the flag lest the KOT krewe get grumpy.

    Finish with a COT. My challenge for today: Jesus’ charge for disciples in Matthew includes the specific instructions to See, Listen, Pray before Acting. May I do the same before jumping the gun. Practice empathetic listening and reflection and prayer to help ensure that I am doing right, before acting reflexively.

  • Battle of the Chosin – from Wet Tap

    A rather humid and gloomy morning was upon us. Slight fog and a balmy 60 degrees. A stalled cold front bringing an arctic blast with whipping winds stayed North. Somewhere in South Arkansas, Shreveport was feeling the cold, but not us. Hardheaded is a strong point in my character and YHC was not going to change this beautifully articulated beatdown just because of the weather. I had anticipated cold and nasty, but regardless the battle of the chosin would go on…

    13 PAX and an FNG showed and circled around what should be a flag. Leaving no obstacle unsolved, a tower of coupons was assembled reminiscent of an ancient beatdown technique. After dodging the spicy grass, warmarama was induced.

    SSH
    Toy Soldiers
    Windmills
    Arm Circles
    CP
    SELF love

    A short coupon mosey through the park lead us to a field. The PAX curiously read the board of suck and discovered the reason for the cones.

    100 yard field with cones in 25 yard increments. PAX blockbear the 100 yds and stop at each cone to perform:
    25 squats
    25 mountain climbers
    25 merkins
    25 BBS

    Merkins would change at every cone to be standard, right arm on coupon, left arm on coupon, and feet on coupon.
    To return, the PAX would coupon run and slow dump the coupon at the cone and do a bleaching burpee.

    Thang 2.

    25 yd burpee broad jump x2
    25 squats

    25 coupon swings
    25yd coupon lunge x2

    25 yd Bear crawl
    25 yd Crawl bear

    25. OHP
    25 yd Coupon farmer carry x2

    Thang3
    A 100yd suicide. Cones remained at 25 yd increments. Run to cone- Nur back.

    Mary:
    The PAX knocked out this beat down with a few minutes to spare. To celebrate our accomplishment a round robin absolution would ensue.
    10 minutes of Vups, flutter kicks, leg raises, 6”hold, American hammers, Jlos, penguins, WW3, and maybe a few more until time hit.

    COT
    Announcements and naming.
    Given the descriptor of being former Air Force as well as his love for baking; Air bisquits dubbed thee. A down the bayou slang for farting.
    Prayer Intentions from our brothers and closing prayer by Yankee.

    Strong work brothers.

    FYI Wikipedia reading of the battle.

    “The Battle of Chosin Reservoir is regarded by some historians as the most brutal in modern warfare by violence, casualty rate, weather conditions, and endurance. Over the course of fourteen days, 17 Medals of Honor (Army and Navy) and 78 Service Cross Medals (Army and Navy) were awarded, the second most as of 2019 after the Battle of the Bulge.”

    The battle was fought over some of the roughest terrain during some of the harshest winter weather conditions of the Korean War. The road was created by cutting through the hilly terrain of Korea, with steep climbs and drops. A cold front from Siberia descended over the Chosin Reservoir, and the temperature plunged, according to estimates, to as low as −36 °F . The cold weather was accompanied by frozen ground, creating considerable danger of frostbite casualties, icy roads, and weapon malfunctions. Medical supplies froze; morphine syringes had to be defrosted in a medic’s mouth before they could be injected; frozen blood plasma was useless.

  • Forgot the deets – from Vagabond

    Posting backblast 2 weeks after – we did a bear crawl relay and pax choice of exercise. Forgot the rest. Just wanted to get pax attendances recorded.

  • YuleVibes – from Vagabond

    Christmas Music in background

    Warmup

    Plank pull through relay coupon drill

    Fountain
    20 derkins
    20 right leg step ups
    20 dips
    20 left leg step ups
    20 plank walk ups
    20 incline wife pleasers
    20 decline shoulder taps
    20 irkins
    20 single leg squats
    20 decline step ups / walks
    Plus…
    Pax Christmas wish exercise choice

    Eight counts, big bois, with 1 pax rifle carrying around fountain

    Jump rope

    Sunday mornings

  • Abstravaganza – from Safety Valve

    It was a chilly morning at The Den. Seven of the PAX decided they were up for a little cold weather. Looking at the forecast, YHC knew we had to continue moving to stay warm. This, coupled with a Smooth request for an entire ab workout on the previous beatdown day, YHC came up with the following:

    Warmaramma
    SSH
    Imperial Walkers
    High knees
    Butt kicks
    Mountain climbers
    Arms circles forward and backward

    Thang 1

    6 rounds of Dora – partner 1 does exercise, partner 2 runs around civic center, then switch, before changing places each time partners have to do a buy in of 3 burpees.
    100 crunchy frogs
    200 Freddy mercs
    300 LBCs
    400 Penguins
    200 crunchy frogs
    300 Freddy mercs

    To be honest, YHC thought this would take longer than what it did. The PAC breezed through core work. So YHC just added more and more exercises until 10 minutes remained.

    Thang 2
    Burp Mlcleven = 11s with burpees and merkins. Brought us to the end of time perfectly, even though AB continued to want more and tried to convince the PAX there was still 14 minutes remaining.

    COT, announcements, prayer request, and pope prayed us out.

    YHC never misses a chance to grant a workout request from another member of the PAX. Thank you Smooth for the idea. Appreciate everyone for getting up and showing up. Always great to lead this group of men.