F3 New Orleans

Tag: BBQ

  • Back to School where I don’t get no respect – from Jose10k

    After a victorious Crazy Ivan, YHC was a bit sore and tired. I knew I had the Q, but had put it off to this morning. The highest form of flattery is imitation. So I stole Shooters back to school, but mine wasn’t the Billy Madison version. Mine was Rodney’s.
    Warm-up: All IC to 12, ssh, grass grabbers, self love, torso twists and shoulder rolls
    The thang: Perform 12 reps of each exercise for each grade. Move up a grade, perform the previous grade exercises, plus the new one. One loop around the parking garage, down to the bottom, then back up.
    1st grade: Merkins
    2nd-Leg Lifts
    3rd-Big Boy situps
    4th-Squats
    5th-Air pressess
    6th-lunges
    7th-12th, didn’t make it. We dropped out to pursue our careers. COT and Moby prayed us out.

    Thanks for letting me lead on this cold morning. Still no respect yet though.

  • Back to School where I don’t get no respect – from Jose10k

    After a victorious Crazy Ivan, YHC was a bit sore and tired. I knew I had the Q, but had put it off to this morning. The highest form of flattery is imitation. So I stole Shooters back to school, but mine wasn’t the Billy Madison version. Mine was Rodney’s.
    Warm-up: All IC to 12, ssh, grass grabbers, self love, torso twists and shoulder rolls
    The thang: Perform 12 reps of each exercise for each grade. Move up a grade, perform the previous grade exercises, plus the new one. One loop around the parking garage, down to the bottom, then back up.
    1st grade: Merkins
    2nd-Leg Lifts
    3rd-Big Boy situps
    4th-Squats
    5th-Air pressess
    6th-lunges
    7th-12th, didn’t make it. We dropped out to pursue our careers. COT and Moby prayed us out.

    Thanks for letting me lead on this cold morning. Still no respect yet though.

  • Panxsutawney Phil and The Gipper – from TurboTax

    Panxsutawney Phil saw his shadow this morning which implies some sunlight which, in turn, confirms that he was nowhere near The Gipper. Conditions for our beatdown were Gloomy to say the least.

    Plenty of shelter at The Gipper. After a warmup featuring lots of dynamic stretching, skipping, bear crawling, lunging, squatting, crab walking and running, the PAX made our way to the crescent for a EMOM extravaganza. Burpees, merkins, mountain climbers, Sister Mary Katherines, Apollo Onos, Bobby Hurleys, and a few different plank variations filled the rest of our time…roughly 30 minutes of increasing intensity. But the PAX weathered the EMOM storm just fine and made a solid downpainment on the day.

    Thanks for letting me lead guys. Hope to see you all out there for the Krazy Ivan Thursday night.

  • Chilly Chain Gang – from Mobydick

    Upper thirties and breezy made the second level of the parking garage the better choice.
    Warmed up with 20x IC SSH/Slow Squats/Windmills/Torso Twist/Self Love High Low and Hug maybe something else. Then a lap around the garage and back to the start for the thang.
    Really simple. Split the PAX on either end of the garage and first man took off dragging “The Chain” (120’ of 3/8” cargo chain) the full length of the parking garage. Wire to wire. On rough concrete that makes for some serious effort.
    While waiting a turn the rest cycled through 5 Reps each of Squats/Merkins/SSH til everyone had two drags.
    Straight into shuffle left/right the length of the second deckand back. Then up the stairs double pumping each step calf raises.
    At the top another shuffle left/right to the ramp and back peddle down to second deck for some core.
    On our sticks for 20x IC Crunches/Leg Lifts/Jane Fondas
    With 5 minutes to go another round of chain for everyone. COT

  • And that’s a wrap for 2021 – from Mobydick

    Pax: Einstein Waterpick Hawgs Breath BBQ Jose 10K Ackbar Mobydick

    A perfect December morning…if we were in Miami 72 degrees and a light breeze for a New Year’s Eve. Since YHC, Mobydick, is not a big fan of running Waterpik had to make do with a focus on Core and upper body. After a brief warmup with 20x Ic SSH Grass grabbers Self Love High Knees
    The Thang began with a circle up. 10x Merkins. Staying on the deck pax flips on your sticks for 20x IC Leg Lifts.
    Pax rolls to right and OYO 10x Diamond Merkins. OYS and 10x IC Hello Dollies
    Roll to the right and 10x OYO Diamond Merkins Flip OYS 10x IC Rosalitas.
    ROLL right and 10x OYO Wide Merkins Flip and 10x IC Freddy Mercury.
    Roll right 10x OYO Shoulder Taps flip and 20x LBC Recover.
    Since quality over quantity was the theme PAX Lunge walked with Knee touch 50yds’.
    A little breather taken by back pedaling 50yds’, side shuffle right 50yds’ Side shuffle left 50yds and back pedal 50yds to return to start.
    A brief mumble chatter and on to iso. 1 minute of Al Gore down low hugging the tree close to the ground. Followed by 1 minute Regular Plank. 1 minute of Left Plank. 1 minute of Right plank.
    Another round of Back pedal/Shuffle. Lead up to close with some more stretches Self love, up high, down low then Toe touches legs straight and stretch it out and some windmills Last one 10 Dirkins.and COT

  • Nashville Grinder – from Akbar

    8 plus YHC in a warm gloom this morning, completely opposite from the first time I experienced this beatdown in Nashville 2 years ago – 17 degrees and snowing. The results were the same, we all got better today.

    Warm up: ICx 10-15 SSH, Self-Love, Imperial Walkers, High Knees, Grass Grabbers, Arm Circles (f/b)

    The Thang went like this:

    6 exercises, 10 reps each. Once completed, run to Beck N Call and back or block carry around the Gipper. Return and add 1 rep each round.

    Squat Press
    Derkins
    1 arm block Row –
    Tricep extensions
    Squrls – Squat + Curl
    Block hold leg raise

    There are advantages and disadvantages on the run or carry. Some stuck with 1 or the other, some mixed it up. Most got 6-7 rounds in, 400+ reps. We went until 6:40, returned the blocks, and it was time for 3MOM.

    Mary: IC x 10-15 Leg raises, Hello Dolly, Rosalita, LBC

    Count, Namorama, Zoolander prayed us out.

    Announcements:

    – Tanked Up has New Year’s Day Lakefront Q, 6:30am
    – Krazy Ivan, Thursday Feb 3rd, 8pm Lakefront
    – Run Cajun Run starts Feb 1
    – Franco’s Ice Man Dip and Dash. 10am at Franco’s

    Was great to Q the Gipper again, thanks for letting me lead,
    Akbar

  • Die Hard is a Christmas movie! – from Jose10k

    Warm-ups: ssh, self love, grass grabbers; windmills, high knees

    The thang: After the warmups, the PAX moseyed to the courthouse. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the courthouse leading up to the stairs, up the stairs and then back down. Once the pax was finished we ran 1 lap around the entire courthouse. This is when the terrorists almost took out Grundy (asthma attack) and where we picked up some extra help from Miles Davis posting from Mississippi. We now stopped on the side of the courthouse.
    ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : side lunges the entire grass section to the concrete and back, partner 2= holds an al gore thoroughgood. Repeat.
    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 15 reps of these 4 “c”ore exercises: little Manny crunches, flutter kicks, Freddy Mercury’s, and cowbells favorite: crunchy frogs.
    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, while partner 2 does squats. Side not, ac duct crawling no fun when you hit the acorns. Mosey back to the second floor to do a Hans Gruber pull-up: the pax hung from the raptors for 10 count, then did 30 Superman’s (he did fall 30 stories) .back to the stair well to do 5 calve raises each to the top. And time was up. Cot, Russo prayed us out. Thoughts and prayers to Zoolanders friend. And to further celebrate the heroics of John McClain, a yell of Yippie Ki-yay Motherfu**er. Thanks for letting me lead gentleman

  • Reindeer Games – from Russo

    Temperature was down to 37 this morning at the Gipper, which was not quite low enough for a winter wonderland (or sleeves for YHC), but cold enough for some reindeer games.

    As a kid, if you asked me what the best part of Christmas was, the easy answer was presents. From Legend of Zelda II: Adventures of Link to a Commodore 64 and its floppy disks, from Castle Grayskull to Optimus Prime, nothing beat the joy of ripping open wrapping paper, fumbling to tear apart boxes, and hoping you wouldn’t have to deal with the nightmare of shrink wrap. I got really, really good at feigning joy when clothes or books were the end result.

    As I got older, the best part of Christmas (besides the whole Jesus in a manger thing) moved from gifts to sleeping late because there was no school for two whole weeks, then to holiday parties, and then again to where it currently resides: eating. And more eating. And then eating some more.

    But because the gifts are a staple of the holidays, YHC was in a giving mood today, serving as the MC for a few rounds of Dirty Santa!

    Warmup (All IC, either 12x or 21x to honor today’s date as a palindrome – 12-22-21)
    – Seal jacks (not plank jacks)
    – SSH
    – Cherry pickers
    – Grass grabbers
    – Imperial walkers

    Thang
    Your basic Dirty Santa / White Elephant. The rules are simple:
    (1) Each HIM picks a number.
    (2) Number 1 picks a random gift/exercise from Santa’s bag (in this case, Santa was slumming it with a quart sized Ziploc) and performs said exercise while the other HIM perform the standard (e.g. merkins).
    (3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
    (4) Around and around we go, until all HIM have a chance to select.

    The “gifts”:
    -10 merkins
    -20 jump squats
    -30 squats
    -8 Hand release merkins
    -20 hello dollies
    -20 leg lifts
    -30 monkey humpers
    -25 plank jacks
    -4 krakken burpees
    -8 SMCs
    -15 murder bunnies
    -20 bear crawls
    -10 diamond merkins
    -50 high knees
    -24 Apollo ohnos
    -15 scissor kicks
    -12 star jumps
    -20 freak nastys
    -1 burpee
    -2 calf raises
    -20 hip slappers
    -12 hallelujah squats
    -2 gas pumps
    -33 cherry pickers
    -6 donkey kicks

    Between rounds, Pax also moseyed around the courthouse and square to provide for some strategizing.

    A mosey back to home base, COT, name-o-rama, announcements and prayer closed us out.

    T claps to Fletch for also playing Santa and gifting us with his famous hot sauce.

    I don’t often have a chance to make the Gipper because of weekly commitments, so I appreciate you all joining me and letting me lead you all.

    One final note: I had an opportunity to watch The Chosen’s Christmas program, and the theme was “People must know”. People must know about the wonder of the Nativity, and who Jesus is, and how blessed we are with a Savior.

    My goal in the new year is to use that theme of “People must know”, not only regarding the gospel, but also about the benefits of F3. We all know them, and have been EH’ed at some point, and if you’re reading this, it stuck with you. I challenge us to continue the EHs, step out of our comfort zones, and spread the word.

    SYITG

  • Lunges and Lungs at the A1C – from Einstein

    a little muggy and foggy at the 5:15 A1C this morning
    and after BBQ bragged about his oversized right arm and Moby counter-bragged about his oversized…the show was started

    and after a short disclaimer…

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shruggs, Imperial Walkers,
    Thumb Drives, Swimmers, Knee Highs, Butt Kicks, Grass Grabbers, Neck Rolls, Seal Jacks, maybe some more…

    Thang:
    On the Upper Deck of the Justice Center Parking Garage
    reverse lunge walk half way down the down ramp, back peddle back up
    reverse lunge walk all the way down the down ramp, back peddle back up
    forward lunge walk half way down the down ramp, sprint back up
    forward lunge walk all the way down the down ramp, sprint back up
    lateral lunge walk – North facing, half the way down the down ramp, sprint back up
    lateral lunge walk – North facing, all the way down the down ramp, sprint back up
    lateral lunge walk – South facing, half the way down the down ramp, sprint back up
    lateral lunge walk – South facing, all the way down the down ramp, sprint back up
    deep squat at every other parking space, half way down the down ramp, sprint back up
    deep squat at every other parking space, all the way down the down ramp, sprint back up

    Mary: hello dollies, box cutters, and V-up leg lifts.

    Count-o-rama
    Prayer was in the form of confession and admission of guilt, vowing in the future to post timely,coherent backblasts

    Thanks guys. Always extremely decent of you letting me lead.

  • Back to the Boatyard – from TurboTax

    It was back to the boatyard with our coupons this morning in the Gloom after a warmup of Imperial Walkers, Peter Parkers, Hillbillies, Parker Peters, Seal Jacks, Shoulder Taps, SSHs and Merkins, all IC 10x, with 5 burpees OYO to wrap things up.

    Four cones spaced 10 yards apart comprised our playing field. Each round consisted of an exercise with the coupon first (swings, around the worlds, figure 8s, and V seated shoulder presses) followed by a coupon carry (suitcase, overhead or soldier), mixed in with various modes of travel (jog, backpedal, shuffle, skip, lunge, bear crawl, crab walk, frog jumps) and capped off by a 30 yard sprint.

    After six or seven rounds, we made our way back to the shovel flag with a few stops for Manmakers.

    Bean prayed us out after BBQ confessed to various offenses and then we were off to start our respective work days.

    Thanks for letting me lead guys. It’s always fun.