F3 New Orleans

Category: New Orleans

  • All together now! – from Kenna Brah

    Mosey to the Rock Pile
    Warmups with a side of chaos – changing counts, tweaking cadence in order to send waves of disruption unto acceleration.
    Imperial Walkers
    Toy Soldiers
    Surprise!! – 5 Burpees OYO
    Arm Circles F/B
    Surprise!! – 5 Burpees OYO

    Pick out a rock circle with Me

    PAX to my left was the TOP OF THE CLOCK – The person there calls the set as follows:
    5 Curls
    5 OHP
    5 Sumo Sq
    The Entire PAX shifts one position clockwise – repeat until all pax execute the sets. leader has freedom to add any spice this gumbo he sees appropriate, and a few did, but cherry picking/dropping ain’t gonna cut it Charmin.
    Toes on Rocks – 10 Merkins facing out from circle
    Brief conversation of being prepared for the unexpected.
    Next Thang –
    Like above but with:
    10 Pullovers to Chest Press and Back – God help those who got Triples boulder.
    10 Calf Raise
    10 Lunges L/R ( 5 a leg )
    Called it quits at 6 sets
    Return Rocks
    and did some Jane Fondaesqe leg work. Hurry back to COT

  • Making It Great – from Thighs

    This week we only had a few PAX. But we still strived to make it great.

    We started w/ a mosey around the block.

    Then we did a warm up:
    15x Side Straddle Hops
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x Peter Parkers
    7x Parker Peters
    7x Squats
    7x InTempo Squats

    Then we moseyed over the Farmer’s Market to start the Grind.

    We started with a set of 11s

    1x Lunge going to 10x Lunges
    10x Burpees to 1x Burpee
    Running to each end of the Market

    Then we started The Gauntlet:
    Starting w/:
    5x Diamond Merkins
    Running to the first Station
    10x Bonny Blairs
    Back to the beginning and doing that set, then running to the first station and doing that set, and then running to the second set.
    20x Merkins
    We kept going in that manner until we finished the final two sets
    30x Squats
    40x Flutter Kicks

    Then we mosey-ed back to the beginning to do:

    Ring of Fire:
    6 inches until the person was done doing their set
    10x Reverse Crunches
    10x Box Cutters
    15x Hello Dollies
    15x LBCs

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • King T.U.T. – from Triple Shift

    In 1977, the King Tut exhibit was held at NOMA and was the inspiration for today’s workout. No, we didn’t walk like an Egyptian, perform a camel crawl, or did the mummy move. TUT for today means Time Under Tension (think low and slow) which is the most efficient way you create hypertrophy of muscle, i.e. “Get Swole!”

    Warmup – Squats, Merkins, Lunges, Peter Parkers, Shoulder Taps, Parker Peters, and Imperial Walkers (crowd pleaser). Everything was done IC but it was a slow 3 count hold for each movement rather than the standard IC count.

    The Thang – Everyone pick up a coupon for each hand (kettlebells and sandbags) and head to the Foundry.

    Once we arrive we at the foundry, do three rounds (2:30 min each) of flexed arm hang to failure, 10 no cheat merkins and 15 goblet squats.

    Head back to the flag and we perform one Sunday morning.

    Close out with COT and prayers for peace for Jerusalem and for Charmin as he honors the one yr. anniversary of his dad’s passing.

  • Before and After – from Charmin

    Before we started today, YHC decided that since we are all doing our own thing, we should make sure that we start at end with the same number of people, specifically that we start and end with the same people (assuming we don’t EH someone along the way). Well today we started with 13 pax. A joke was made that we’d end up with 14 since Triple Shift would be late. After some laughs we all took off.

    KnOTers went their way, Kennan Brah went to his car, and the herd of runners, at Hawg’s request went on a “slow jog”. Towards the end of the run, YHC came back to the track and Lo and beheld Triple Shift and ended up running a lap with him.

    Once we all came back to the CoT, and after a quick count-o-rama heavy jokes were made at Triple Shift’s expense.

    Ended with prayers for family and in thanksgiving for healing.

  • 10 Things, 10 Times for 10 Rounds – from Kenna Brah

    This BD is based on ONLY doing warmup type exercises as the Thang. And there is NO running. Well only to the start.
    Mosy’d over to the Entrance to the Center

    Excercise Set – each movement is performed 10 times and is perfromed in it’s “normal” count. 2 is 1, 4 ct etc.

    SSH – 4CT
    Toy Soldiers- 4CT
    Imperial Walkers – 4CT
    Hand Release Merkins – Call the UP
    Peter PArker – 4Ct
    Freddie MErs – 4 Ct
    LBC – 4CT
    Flutter Kicks – 4CT
    Low Slow Sw – 4CT
    Bonnie Blairs – 4CT

    Repeat up to 10 times – but we only made through 7,
    Slowsy back to the flag for a bit of stretch and COT

  • Filling the Void – from Mahatma

    Got a call from Minuterice asking what AO YHC was heading to so we could meet up. After a quick check of the Q sheet there was a Void at El Diablo so I figured it was a good opty to Co-Q as team “rice”!

    Minuterice gave some recommendations then decided he would take the warm up which consisted of several dynamic style stretch and leg exercises to get us going. After roughly 7 minutes he passed it on.

    Off to the bleachers – push up climb then crawl down to snake run the bleachers from right to left side finishing with 3 burpees – hold plank until 6 was in plank add 30 seconds finish with 5 Merkins

    Move to the gym wall:
    2 rounds of the running man to rail squats
    2 rounds of 20 second balls to the wall

    Move to the playground:
    3 rounds of pull ups: 3,6,9 reps each followed by a run to the tennis court 5,10,15 Merkins then a lap around the court. If you were there you’ll understand.

    Dr W’s (not new to all)
    Elevated V’s – in the sitting position hands behind head raise legs to touch feet
    Same position – alternate left hand Tks rht foot then flip flop
    Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
    Kick stand position brings knees up to chest then extend out gas pump to a V

    Move to front of gym quick push up ladder to top of stairs then back down.
    Someone was carrying a creature inside themselves that was let loose and just about killed the pax
    Reverse bearcrawl up the stairs bearcrawl down

    Move to the parking lot – line up left to right bearcrawl our 15 yards – 3 burpees Reverse bearcrawl another 15 yards – 5 burpees sprint back to a plank position to recover “actively”

    Line up – Indian Run back to the flag

    Finished with
    YHC – V Ups
    Minuterice – “donut sit ups”
    Mr Rogers – Shoulder taps
    BooBoo – single leg wife pleasers

    COT – we named our FNG – SamBreaux

  • Country For Old Men – from Honeysuckle

    Jason Aldean was the flame. Boot Scootin Goosie was the fuse. It was only a matter of time until the country beatdown would occur. And friend-o, that day was today.
    On a dew-filled morning at the stage, fourteen men gathered eventually and the fun began.

    Warmarama
    20 Side straddle hops (YHC would have made it 40 if Tana had been there on time)
    Windmills
    Arm circles forward and back’ard
    No cherry pickers
    Willie Mays Hayes
    High Knees
    Butt Kicks

    As all required Jurps no longer need to take place prior to doing anything else, yet realizing that leaving a full four Jurps for the PAX to have to do OYO after a beatdown is a little too much, we split the difference and did two Jurps as part of the beatdown. As to not waste time, the country music started with “I think I’ll just stay here and jurp” by Merle Haggard. Piccadilly jumped in after the first round started but so smoothly it was as though he just appeared out of thin air. Despite the excessively long instrumental outro, a second song was needed so that the second jurp could be completed by the PAX so that was [this is taking a very long] “Tulsa Time” by Don Williams.
    Then, a coupon mosey to get the hard stuff.

    The first thang
    The next part was a small homage to what played no small part in putting country music into pop culture (and eventually into a cult with popeye), which was the movie Urban Cowboy. (That movie also put mechanical bulls into every honky tonk bar.) Both songs are by Jerry Lee, with the first being “Cherokee Fiddle.” We did V-ups during the song, but during the chorus (“When he smelled the smoke and the cinders…”), we grabbed our own cinders and did manmakers.

    The second song was “Looking for love in all the wrong places.” YHC looked at points total per Jurptoberfest exercise and found the two exercises with the fewest points. These at that time were big boy situps and curls, so by doing these we would be looking for points in all the wrong places. So similar to the previous song, BBS’s during the song and curls during the chorus. Enron had been preparing for this moment his whole life and really shone during those curls. As did Cuz.

    YHC after the fact proposed the equivalent of a “standard deduction” for points earned during the first thang. This is because there were no sheets to write down the number of each exercise the PAX did, so many PAX did not really know how many points they earned. Inadvertently, in doing so, YHC perhaps initiated a bout of points inflation that a future hawkish Q will have to clean up. The overall jurptober impact remains to be seen. Analysts are saying that the biggest impact is likely to be in the manmaker category as they represent the largest number of points per exercise.

    The second thang
    The second thang was going to take longer and finish out the workout. The song “Redneck Girl” has always been a favorite, next to “Queen of my double wide trailer”. But in “Redneck Girl”, the Bellamy Brothers highlight all of the desirable qualities of these types of women. One of these is that a redneck girl has her name on the back of her belt. In honor of that line, we did a conveyor belt exercise.

    There were 5 stations where these five activities were done, with bear crawls in between.
    Station 1: V-ups (20)
    Station 2: Merkins (20)
    Station 3: Bonnie Blairs (20, I think we all know by now it’s 2:1)
    Station 4: Big Boy Situps (20)
    Station 5: Burpees (10)

    Four stations were populated with PAX leaving one open station for at least a little freedom of movement for one group. All PAX in a group were supposed to stay together and couldn’t go to the next station until the group at that station left. But I’m sure Yankee Joe could spend multiple lectures covering case studies highlighting what PAX are “supposed to do” versus what they actually do. And I just completed an internship.

    Now, if you liked the loitering and waiting in Saturday’s beatdown, you would LOVE the conveyor belt. There was ample opportunity to trash talk teams taking too long, and those opportunities were seized. However, the waiting was sort of a feature because otherwise there were no real breaks. Just like in a honky tonk bar, there were even PAX getting up on the tables doing their thing. In the end, everyone made it through two rounds, in most/all cases also finishing a third set of the exercise where the respective PAX began.

    During this time, we got to additionally hear “John Deere Green” by Joe Diffie, “Hard Workin’ Man” by Brooks and Dunn, and most of “L. A. Freeway” by Jerry Jeff Walker. The soundtrack was well received overall, though one PAX couldn’t take it and left. And I expect to continue to not hear country music during my next eye exam.

    We circled up, counted off, named off, did announcements, intentions, and Pope prayed us out. Dox pictured us out.

    After the coupon return and general cleanup, around 10 PAX stayed and finished up the Jurps. Gotta love and admire the dedication of this group. Smooth, showing next level determination and grit, grinded out his last Jurp with everyone just sort of standing around him and Goose holding the shovel.

    Much appreciation to the PAX for being hard workin’ men today and even feeling comfortable enough to share that they enjoy listening to country music only if chipmunks are singing it. It is great to celebrate the recent birthdays, and while some of these songs remind us that the world and our lives keep changing as we get older, many fundamental things don’t change, and for myself at least, F3 continues to provide a way to improve physical, mental, emotional, and spiritual strength to stay in the fight now and hopefully for many years to come.

  • Down With Disease – from Yankee Joe

    Prologue

    YHC arrived at the Peltch at 5:30 am on Saturday morning. We often say it was in “The Gloom,” but this morning took it to a new place. As he rolled out the tractor trailer truck tire onto the little league infield, he couldn’t help but notice how dark…and still it was. No sound of birds, no cars, no breeze in the pines. Now, YHC isn’t one to get all spooked out, but it was still a bit eerie.

    As he started hammering in the staked signs with various exercises, a heavy fog started to roll in. Not a light misting, but legit fog…and it was legit rolling, he looked around and realized that the signs I had just put in all looked like graveyard markers. Now, YHC isn’t one to get all skittish, but man it was getting weird.

    After one last trip to the awesome, cool, masculine minivan to get BAPS, YHC started walking back to the field. It was then that he looked up and through the haze, saw a hearse sitting in the thunder dome. How had he not noticed it before? Now YHC isn’t one to get all freaked out, but damn this was all starting to get…well…something.

    YHC shook it off and with 20 minutes left before the beatdown, decided to hit the men’s room. As YHC entered the bathroom to see about a fudge pop, the lights flickered. C’mon Yankee…stop being so dramatic. While sitting on the silver torpedo shell, and coming to the realization that this would be an underwhelming dumpelstiltskin, the lights turned off…completely. No sound of the door which had squealing hinges. The lights were off, YHC in the dark, quarter loaf barely pinched.

    And then, out of the darkness, as if radiating inward from the walls, the still air cold as ice, I heard the breathy, chilling voice…it said…“BEWAREEEEEEE….He’s a cheater…doing three merkins at the bottom of a buuuurpeeeeeee doesn’t count as a burpee aaaaand threeeeeee merkinssssss.”

    Now YHC isn’t one to hammer a prairie dog back in the hole, but at this, I screamed like a pickleballer and ran out into the darkness to find the PAX.

    —————————–
    YHC was both thrilled and concerned to see what would eventually make up 19 PAX at the Peltch. The beatdown had been designed for 8 to 10 PAX based on recent attendance rates. Considering all of the whining, wailing, and gnashing of teeth about doing hard things, YHC just assumed Houma-Thibodaux would be flush in dutch ovens that morning. YHC was wrong. Real wrong. 14 of 20 BYITG participants showed with the Hunt for Red Jurptober repping 100% attendance. However, I’m sure if you look back at the records for Arthur Anderson, those folks showed up to work on a regular basis too. Apparently, immorality requires solidarity.

    With six 2.0’s including a Honeysuckle duo – WELCOME Yelnats and Ewok, YHC started getting excited about how the chaos would play out over the next hour.

    —————————-

    Warmarama
    Side straddle hops
    Windmills 15 ct
    Arm circles forward 15 ct
    Arm circles backward 15 ct
    Cherry pickers 15 ct
    Self love
    High knees 15 ct
    Willy Mays Hayes
    High Knees
    Butt Kicks

    The men headed to the first field by the Apparatus to knock out the three required Jurps. The crowd was so big that the grumbling sounded like if you packed 50 constipated walruses in a locker room shower playing Adele in the background. But we got through it. During the jump squat portion, I saw some very interesting form emerge. Also during that time, it came to light that Tana had betrayed YHC to Paradox during an ongoing investigation. Did you ever see What Lies Beneath? Well, it has nothing to do with this scenario.

    We moseyed over to the baseball field and for the remaining 30 minutes, jumped into the fray.

    ——————————
    The Setup

    *Field set up with six stations around center point.
    *Two stations set 15 yards from center.
    *Two stations set 20 yards from center.
    *Two stations set 30 yards from center.
    *Each station represents a different BYITG exercise.

    All PAX start in center, do 5 burpees then tire flip (tractor trailer size) or zombie crawl to 15 yard station, 5 burpees then bear crawl to 20 yard station, or 5 burpees and bear crawl to 30 yard station. For any station, do 20 reps of exercise associated with that station. Run back, do 5 burpees, then head to the next station of your choice. AMRAP until time.

    Rules:
    1) there cannot be more than TWO Pax at any given station at one time. If there are already two pax at your desired station after you finish your 5 burpees, you MUST immediately choose another station and bear crawl to it. NO loitering.

    2) You cannot do the same station twice in a row unless you are forced to go there for lack of options…see Rule 1.

    Stations (20 reps each):
    BBS (12 yards)
    V-up (12 yds)
    Merkins (20 yards)
    Bonnie’s (20 yds)
    Coupon curls (30 yds)
    Man makers (30 yds)
    —————————————
    Strategy (if you can call it that):

    The 12-yard stations were tempting because you could get to them quickly, knock out the relatively quick rep exercise and get back. That said, the tire flip or zombie crawl transport was hard and time consuming. The 20 yard stations were the money makers. Merkins, each worth a point, were quick reps and not excruciatingly far for a bear crawl. Bonnie’s on the other hand were far more time consuming IF you had good form. At 30 yards, the coupon curl was a trap. First, a 30 yard bear crawl straight up sucks, but to reward yourself with half-point curls for a station total of 10 points didn’t justify the time. The biggest ROI was from the man maker station at three points per rep.

    It was here that Montana outdid himself. WIth three men at the man maker station, Tana should have chosen another station. He didn’t, he began lunge walking slowly toward the man maker station with YHC loudly chastising him to turn around. Instead, he lunge walked all the way to the man-makers then headed to the coupon curl station and proceeded to do…MAN MAKERS. By this time, YHC was losing his mind. Like Bob Knight, YHC tossed his man making coupon, yelling in a high pitched voice that Tana wasn’t playing fair and calling him a doo doo head.

    COT and Goose prayed us out. We welcomed Yelnats and Ewok. The PAX got a real treat in seeing Dumbledore and family walk up. He got damn near a standing ovation. It was cool. Dumbledore, you are missed.

    All in all, the PAX earned a total of 10,000+ points. It was a wonky set up, but due to being in close proximity, the chatter was epic. I had a lot of fun. Thank you for the opportunity to lead.

    BYITG,

    Yankee Jerk

    And…stay from that Peltch bathroom. Here, there be monsters.

  • Jurptown Rides at Dawn – from Goose

    After absolutely zero interactions or responses to YHC’s hype on GroupMe last night, low numbers were expected this morning, especially after Yankee Jeaux’s thrasher on Saturday. YHC is starting to see a pattern of slim Mondays after tough Saturdays (IPC last month really nailed this home). So, Pope and I weren’t surprised to see a lone, very brightly lit truck waiting for us in the parking lot at 5:12 am. Thankfully, per usual, the PAX did not disappoint, and two more fancy trucks made their way in before the warmup was over; and thankfully, they were both inhabitants of Jurptown, USA. The ever-stalwart Safety Valve and the ever-jurping Lil’ Cuz made it a five man crew with Wet Tap and Pope repping “We Ride at Dawn” with their newly minted headbands.

    The usual warmups with lots of reps and with added high knees and butt kicks still weren’t enough to break through the soreness and stiffness from Saturday, but YHC had hopes that the first Thang could handle it.

    Thang 1: Merkin Mile
    The Merkin Mile feels like that one girl that every guy talked about for a while in 7th grade. But, after a few months, when they realized that she had already gone through “changes” and was merely annoyed by them, they just found other things to talk about, like Zelda or murder bunnies. But, with the opportunity to both loosen up and rack up a quick 150 points, it was time to resurrect an old faithful. Mile loop with 25 merkins at each quarter-mile. We stayed together as a group, just like at the 7th grade dance.

    Thang 2: 11’s. Twice.
    The first set of 11’s were in response to the mathematical reality that YHC learned on Saturday: manmakers rack up a ton of points. And, knowing that Valve and YHC share a deep love for manmakers, why not stack up 55 of them in 15 minutes? Thankfully, YHC had the wherewithal to put the manmakers first, starting with 10 and working down, otherwise we may have lost our morale for good. So, it was manmakers at the flag and v-ups at the opposite sidewalk, running there and nurring back.
    The second set brought sweet relief from the manmakers, but that relief died a quick, violent death after just one round: Bonnie Blairs at the flag and curls (2:1) at the sidewalk, carioca both ways. Bonnies to carioca and then back to carioca after not enough time curling to catch your breath was a deadly combination. 10 minutes was not enough to finish this one, though we got close.

    COT and Cuz prayed us out, but we had some jurping to do. All 5 stayed through the first round (a little slower on the back end of a beatdown than on the front end), and Tap had to roll, but the rest of us pushed through three more so we could be done for the day. And, no one wants to jurp alone.

    Incredible work by these manly men this morning. Thanks for being willing to get out of bed and post! It was a point feast, and these fellas earned every one of them.

    SYITG,
    Goose

  • Casino games – from Fracsac

    8 pax showed up and got stronger at the Mothership. Here’s what went down:

    Mosey to the peristyle for a warmup consisting of regular stuff.

    Mosey to the great lawn for some BLIMPS using the corners as the markers. Mosey and lung walks were MoT.

    Partner up and play some casino games. Run to opposite corner, 5 burpees, then back to middle. Share a card number selected with non partner to keep in honest. Add cards together and team closest to 21 w/o going over wins the round and chooses an exercise. 4 rounds total.

    Ring of Fire with squats and ‘mericans

    Finish off with 21s doing LBCs and jump squats.

    CoT

    Coffeteria

    SYITG