F3 New Orleans

Tag: Murdock

  • Loosely borrowed – from Pass Interference

    I’ve made it a habit of piecing together a beatdown by scanning Beatdowns on our website, so why should this be any different? Knowing we had one pax in a long term injury recovery process, and another only joining for the 2nd time, I wanted to make it challenging but not beyond reason.

    So, away we went!

    The warmup:
    – mountain man poopers (since Hogs was here)
    – copperhead squats
    – SSH I think, hard to remember due to lack of sleep

    The thang:
    – First we went near the playgorund, to do a modified “morning call” (which I brought from Badapple AO at #F3Alpha). Instead of everyone doing a set of pullups, I had everyone do dips, while the other pax did merkins, round robin til everyone got their dips in.
    – Then we did a scout run (not sure what to call it), where I had one person run from the playground to the permanent flag in the back of the park, and back, while the other 3 did 5 burpees, 10 squats and 15 big boys. Each man ran and the others completed the exercises.
    – Then it was time to mosy to the trail and do a dora, since there were 4. We split into teams and knocked out 100/200/300 of whatever came to mind at the time.

    Mary followed and we made it out alive!

  • 40K LBS for 40th birthday bash – from Hogs Breath

    YHC woke up to the sounds of thunder and lightning.
    The pre-blast had mentioned a ruck prior to the beat down, but the smart thing would be to wait till the lightning pass. So YHC waited some time then arrived at the 007 about 4:50 AM. When all of the sudden Twin Span arrived about five minutes later. The lightning had passed, and the rain was a drizzle. The two yutes got a 1 mile ruck in.
    Then, Bushwacker, Murdoch and Pass Interference all arrived on time.
    In honor of Hog’s Breath upcoming birthday, today’s beat down was a simple 10 x 10 x 10 coupon workout.
    If a typical coupon weighs approximately 40 pounds and multipled by 10 exercises x 10 reps x 10 rounds would mean we would move approximately 40,000 pounds!

    10 curls
    10 overhead press
    10 tricep extension
    10 torso twists
    10 squats
    10 bent over rows
    10 lunges
    10 chest presses.
    10 WWW3 sit ups
    10 calf raises

    We converged underneath of the pavilion to shield us from the rain, played some music and began. The rain escalated several times, and quickly drowned out the sound of any music. We were able to get through 10 rounds!
    T-claps to Murdoch for his first beat down back, after being injured, all pax rallied behind him and helped him finish his 10th round right on time!

    5 packs all got out of their fart sacks, in the rain, to move 40,000 pounds in honor of hog breath 40th birthday!

    Coffeteria followed at Starbucks

  • 2nd and 20, Hurt Me Plenty – from Murdock

    Inspired by our local team we punished ourselves in the gloom with a football theme. This is how it went down. After a couple minutes warming up, we took to the field of battle. Q1: two cones 10 yards apart. One of us at each cone. Throw the football…if the ball is dropped. 5 burpees and then 20 air squats. Then mosey forward ten yards, mosey backwards, side straddle left, side straddle right. Then reset. Throw the ball…and drop the ball…5 more burpees, 20 more air squats. The whole routine repeats for a total of 4 rounds to finish the quarter. Q2: see above, now with Merkins. AND yes more burpees. We blame dropping the ball on the fog, gloom, and politics. HALFTIME. Two slow laps around the cones to catch our breath, then we’re at it again. Q3: American Hammers, replace Merkins. Q4: Reverse lunges replace American Hammers AND Burpees replace…more burpees. Finally… two laps to catch our breath, pick up the cones and say hello to Mary. Holding an elbow plank to the longest song EVER, until the alarm went off.

  • Polar Agility – from Murdock

    Ladder drills are difficult…even more difficult when it’s cold. At least that’s our excuse. Today we did a mash up of 1st&10 and 7 of Diamonds and threw in a ladder drill for some agility. Success…no injuries! (Though I’m still untangling the ladder) Had a few minutes to spare at the end of the beat down, so we decided to experiment with the F3 workout deck and finished up with some Mary. Today was my first Q and it is confirmed that I cannot count. Thankfully my brothers can!

  • Girls Just Want Coffee? – from Hogs Breath

    On Sunday YHC was driving back from Jacksonville Florida on Sunday afternoon, he asked his five and eight-year-old daughters what their favorite exercises were, followed by what they liked about going with M to Fia beatdowns. They replied “coffee!” So YHC took his 2.0 influence and built a beatdown!

    Monday YHC arrived at OO7 and planted the shovel flag. Twinspan was already waiting, Murdock pulled up, followed by Pass Interference. 4 HIMs, ready to begin the week with a beatdown!

    Warm up.
    Yhc tried out some new mobility exercises, butt kicks, mountain man poopers, and toy solder too!

    The Thang

    5 Burpee’s

    3 rounds of;
    1 min plank
    -10 merkins
    -10 oh press

    5 rounds Tabata (22s on/ 20 s rest)
    C – curls
    O – OH press
    F – flutter kicks
    F – Freddie mercury
    E – Elf on shelf
    E – E2K

    Ended with 5 Burpee’s

    Mumblechatter:
    Good converse about the weekend plans, football, and such. During the Tabata Coffee YHC turned on some music and fittingly “Girls Just Wanna have Fun” began playing!!!

    Ended with COT and Coffeteria at Starbucks

  • Confused IPC, Apocalypse, and Coffee! – from Hogs Breath

    Let’s just get this on record; This was the most confusing IPC workout…. YHC arrived. Had a white board with a “simplified” writing of the IPC. Set cones up every 10 yards, with a quick paper of what each cones exercise was supposed to be. And it still led to confusion! KISS, keep it simple stupid (or an expletive if you’re more open to that!).
    At the shovel flag a quick warm up, some good-mornings, arm circles, press-press-flings, torso twists, and windmills.
    The Thang: followed week four IPC “We’re Not Professionals”
    Lots of grunts, lots of moaning and creaking as we threw some coupons across the field at the OO7. Some mumble chatter about the apocalypse. At 6:15 YHC had just completed the second round. YHC offered to keep the timer going, but unanimously the four pax, said “screw it and let’s get some coffee!”
    COT and coffeteria followed!

  • 12 Mins to Go – from Hogs Breath

    You ever have one of those days, where you the night before, you text some pax’s and file gently lay out your clothes, and prep the coffee pot so that you can spend a quiet few moments to reflect and plan your Q in the gloomy peace and silence. INSTEAD you wake up and realize your alarm was silenced, and you are due to Q a workout in 12 MINS BUT luckily you set out your F3 clothes the night before HOWEVER have just enough time to rush out the door AND you frantically text one of the pax to begin a warm up if you don’t arrive in time!?!?!?
    Well that all happened to YHC!

    As my car skidded in sideways, I saw two pax standing looking forlorn. YHC jumped to action and began a warm up. All upper body as Murdock was confused as to why after a major ankle surgery, he wasn’t up to 100% after only 12 weeks!

    Warm up: arm circles, press-press-flings, torso twists, etc.

    The Thang: was created in the spot. Luckily YHC grabbed two kettlebells upon dashing out the door, so we did a round of core, then a round of upper body. While two paxs had the kettlebells, one pax would do dealers choice of an exicon. Then we’d rotate so everyone got both coupon work, and body weight work.

    The 30 seconds on 30 seconds off continued until 6:15!

    Followed by Coffeteria!

    Mumble chatter was mainly how hot the weather was!

  • F3 Wars Episode 6; The Return of Hogs Breath – from Hogs Breath

    On 09 October a cryptic message got sent out on Slack boding of important news. Hogs Breath had returned and would even Q!
    28 weeks, well actually 201 days had passed since this lad had graced us with his presence. In Thailand he was deployed with the Navy.
    YHC came strolling in the mild gloom. Cool fall weather greeted him. Seven months is a long time, he was interest in wanting to plant a flag. However, the shovel flag remained in the trunk of his cheap old beater-car. He was away so long, the trunk would not even open!
    Two showed up to join YHC in beating down our bodies.
    The Warmup
    Despite being flagless we began with some Toy soldiers and Hip Openors in cadence. Then for distance we performed some Inch Worms and Butt Kicks / High Knees.
    The Thing
    YHC has let cardio go by the way of the DoDo. So we Mosey’d to pull ups AMRAP and remembered that number. We then Mosey’d to some coupons and returned to the playground. We preformed a workout inspired by Chris Hemsworth preparation for the last Thor movie.
    10x
    • Bicep Curls
    • OH Press
    • Tricep Extensions
    • Squats
    • Bent Over Row
    • Twist hugging our coupons
    • Chest Press
    In between each round we would mosey back to pull-ups and preformed a descending ladder on our max AMRAP (50%, 25%, 25%, amrap….)
    Lather, rinse, repeat for a total of 5 rounds.
    We then meandered a long way to return the coupons. YHC had a few mins of Mary. And the real closer was 28 Burpee’s based upon the 28 weeks YHC had been departed.

    During our beatdown the mumblechatter was spent on catching up and all the activities we have such missed!

    So even thought the title was Star Wars, the beatdown Marvel, really your Q was just humbled to be back!

  • Back in the Game – from TurboTax

    Great to be back in the game with my F3 brothers. 7 strong at The Gipper this morning. After a warmup of butt kicks, shoulder taps, high knees, Peter Parkers, seal jacks and Parker Peters, we moseyed to the Taj Mahal for some EMOM action. Bobby Hurleys, curtsey squats, toe touches, ice skater hops and Sister Mary Katherine’s were the order of the day for 30 long minutes. Finished things off with some wall sits and vertical jumps before returning to the Shovel Flag where Fletch prayed us out. Thanks for letting me lead guys.

  • Luscious lips and Radiant skin were on display at the A1c!! – from Shooter

    Alright, the title too this BB may seem a little strange, however for those in attendance the appreciation of it had to be mentioned.. As stated in my BB yesterday, I have been out the mix of Qing lately, so I doubled up this week to make my payment to the A1c following my Q at the scramble.. And let me just tell you it did not disappoint, as I would learn more about the site AO leader Jose10k than one man needs to know.. Before I go there though, I want to give T👏🏼s too Murdock and his sons Demo and Varsity for making the trek over from the Pearl River area for the second time this week… It was great catching up with Murdock and watching the friendly competition with his sons throughout the beatdown… So back to Jose 10k, if many of you have not taken notice lately please do the next time you see him out at the AOs and be sure to express how Radiant his skin reflects in the humid gloom along with his luscious lips… Please keep it PG-13 or younger when other young PAX are around but I know he will appreciate the compliments… Before this gets any weirder let me give you the specifics to the beatdown…

    YHC wanted to give a pre Independence Day homage of sorts by using our soon to be 246 year old existence as a free nation with honoring the numbers of 7/4/1776… Oh and by the way just so you know BBQ graduated high school in 1976 in the Bicentennial year of our nation, which I believe to be pretty cool to have a PAXer of his great caliber posting and sharing beatdowns with…

    Warmup
    17IC Abe Vogadas
    76 SSH
    17IC Grass grabbers
    76 Air presses
    Moseyed down from the parking garage to the bottom level..

    Thang
    Instructions provided
    7 Rounds
    4 8 count body builders
    1 all out sprint up the first ramp
    7 IC Merkins
    7 1st round IC Jump squats which at this point audible called to Squat hold IC for rounds 2-7… Worked better..
    6 IC Mountain climbers

    May not seem like much on paper but YHC realized after 3 rounds the PAX would receive an adequate beatdown…

    Wrapped up with a Mosey back to the top for 4 mins of Mary..

    17 IC Flutter kicks
    76 LBCs OyO
    17 IC Hello Dollies
    76 💯s

    PAX counted off, made announcements of all the upcoming CSAUPs on the horizon and the Radiant glowing luscious lipped Jose10k prayed us out…

    Thanks for all you gents for posting and inspiring me to push myself on this Gloom and until the next 👊🏼💪🏼✌🏼!!!