F3 New Orleans

Tag: The Stage

  • Starting EH Month a Couple of Weeks Early! – from Goose

    Naming 5 FNG’s in one week is definitely a record for F3 Thibodaux, as was the number of PAX at The Stage this morning. Three FNG’s made up for a couple of missing regulars to make for 13 total, and a glorious day it was!
    After a prolonged disclaimer and explanation of the benefits and culture of F3, YHC led us in a warmup meant to assuage the soreness brought on by Thursday’s F3 poker beatdown.
    PAX: Enron, Paradox, Cardinal, Pope, Coyote, Dumpster Fire, Red Card, Horse Pill, Tighty Whities, Kilo, Wet Tap, Percleator, Goose

    Warmup: Side Straddle Hops, Widmills, Arm Circles, Cherry Pickers, Imperial Walkers, Self-Love, High Knees, and Butt kicks (to wake the cardio system a bit).

    Thang 1:
    Moseyed to the Chimney for Partner Dora: 100 Burpees, 200 Twinkle Toes, and 300 LBC’. Transportation was Bear Crawl and run back, then Crawl Bear and Nur back, then Attempted Murder Bunnies (Murder Bunnies without the coupon) and run back.
    The FNG’s and relatively new guys were not too keen on this whole F3 thing about 2 minutes into this one. Once the intensity set in, the soon-to-be-named Horse Pill (Kip) bemoaned the fact that he had planned to do work on his house later in the day, no to mention having run five miles before we even started. (Jose 8K?) But, YHC knew the next couple of exercises would lift the spirits and make for some good memories and some good camaraderie.

    Thang 2:
    Moseyed to the Thunderdome (octagonal outdoor pavilion with bleachers setup around the edges facing the middle) where PAX found some bleacher space for a couple of rounds of Ring of Fire.
    Round 1: feet on the bleachers in decline plank while each PAX counted off in a circle executing one Derkin. After reaching the seeming insurmountable total of 100, and the cool feeling of yelling numbers in a circle of intensity under an echoey metal roof, we recovered to our feet for round 2.
    Round 2: PAX held Al Gore position facing the bleachers, and PAX took turns yelling numbers and executing a box jump, once again reaching 100, and once again enjoying the experience of shared intensity (this time with the added sound of crashing bleachers) and team accomplishment, which rolled nicely into…

    Thang 3:
    Moseyed to the practice field for the final round of Name That Tune. It took three beatdowns to get through the playlist YHC had put together erroneously thinking there would be enough musical knowledge to get through them more quickly. But, it made for an opportunity to spread the fun over a few days and allowed more PAX to get in on it. With a few more older PAX in the group this time, songs like “To Be With You” by Extreme and “Mmmm Mmmm Mmmm Mmmm” by Crash Test Dummies were nailed relatively quickly, though the amount of Bonnie Blairs we ended up having to do was not foreseen–“Something in the Way She Moves” by James Taylor should have been an easy one, but I guess brains were foggy after the Dora. Or, YHC should’ve just assigned it a different exercise. Or, the PAX just needed to see the Q hate his life a little bit.
    After shoulder tapping our way through “Send Me on My Way” by Rusted Root (no one could get the artist), we moseyed back to the flag for some Mary:
    Crunchy Frogs x20 IC
    Freddy Mercuries x15 IC
    Penguins x15 IC

    Named 3 FNG’s: Welcome, Tighty Whities, Red Card, and Horse Pill!

    COT: shared gratitude for F3 and the awesome group, prayer intentions, and Cardinal prayed us out.

    Very encouraging morning! The soreness over the next couple of days will be a beautiful reminder! Thanks for joining me on the journey, gents, and for allowing me to lead.

    See You in the Gloom,
    Goose

  • Bad Romance: Are Burpees the 6th Love Language?? – from Paradox

    With a frigid stage and low morale after Joe Brrrr’s magical run ended, the PAX needed a beatdown to get this week going. We needed love, we needed each other, but most of all we needed burpees. At 6:14 YHC was lonely at the Stage and I was working out how to do Power merkins solo when my Master Sensai Goose came in hot with the shovel flag.

    Warmorama (14s!)
    For a warmup switch we went dynamic with rich mansion loop warm up and did the following 14 reps of each on light poles: SSH, IW, Windmills, arm circles, high knees, butt kickers. Shout out to Percelator for catching up even though we abandoned the stage. Mosey back to the flag and discussed how Joe Brrrr needs more O line!!

    Thang 1: Bad Romance
    YHC gave a disclaimer that we would be honoring Valentines day by learning the love languages the hard way. But first we must acknowledge all those that came before our true love…
    Lady Gaga “Bad Romance”- Merkins on LOVE, Peter Parkers on Bad Romance, hold plank for the rest and alternate individual breaks for a track lap (it’s a long one).

    Thang 2: Love Languages
    1. GIFTS- Started with 10 burpees alternating with prisoner squats in honor of St. Valentines imprisonment. (10 burpees run track 2 squats run track, 9 burpees, run track 4 squats…etc). After running some advanced calculus with Goose we got the routine down and felt the deep quad burn.
    2. AFFIRMATIONS: We took turns picking from a box of chocolates with each individual wrapped treat including an affirmation to share with someone. Completed the following: 25 wide merkins, 60 second people chair, 40 mountain climbers, 20 step ups, 15 burpees
    3. PHYSICAL TOUCH: Power merkins/Derkins. Partnered up and low man planks while the other guy has feet on plank guys back. Alternating power merkins and derkins than swap. (odd man out ran the track). Whats better than a couples massage??
    4. SERVICE: ran low on time here but alternated wheelbarrow merkins and track runs and everyone had a round.
    5. TIME: planned to spend this on Mary but we hit 7am so YHC assigned everyone a decade of the Rosary.

    COT and Goose prayed us out.

  • Legs for Days – from Paradox

    Started the morning off with a special F3 Thibodaux Ceremony. 4 PAX assembled on the Stage. One of our founding fathers placed our very own shovel flag at the stage and we watched it flap gently in the dawn breeze. Shout out to Goose and Enron for the work on the flag, looks awesome!

    I’ve been feeling a heavy leg day Q so I got in the lab and cooked up a combo leg whoopin from a few previous beatdowns (shout F3 greensboro).

    WarmoRama

    SSH, Windmills, IW, arm circles, (switched to static legs to prep for the carnage), side squat hold, flamingo hold. We needed just a touch of music to get fully warm so we called in Sting and the Police for an assist. . The perfect warm up song doesn’t exi….ROXANNEEEEE : run in place and burpee on Roxannes .

    THANG 1: Mosey around rich mans loop with RochamBurpee at every light. Started with 1 burpee (loser) and 1 merkin (winner) and progressed through ten lights. As the pressure increased the silence of Rock Paper Scissors strategery was deafening. Percle went on a deep run and benefited many light merkins while Goose took shots in the deep rounds that he surely regrets. 10 rounds and back to the FLAG (its so beautiful…)

    THANG 2:
    Set 1: With Coupon: Deadlift-Squat-Right fwd lunge, Left fwd lunge (that’s 1 rep) x10
    Run the track
    Set 2: 10 squat jumps, 20 mountain climbers (1 leg is 1)

    Repeat Entire Cycle 4 times
    This lasted much longer than intended, YHC got lost in the leg pump and I Looked down at 6:55!
    but we had time for a finisher with 10 second
    Al Gores and 30 seconds of depth charges (low slow squat then explode up)

    COT and Percle prayed us out
    Solid Leg Day fellas!

  • ALARM with Coups – from Paradox

    YHC decided to give the props a break and go back old school with an ALARM coupon workout picked fresh from the Lexicon. 3 Pax assembled at the stage in a still but chilly bayou gloom.

    WarmoRama: Usuals SSH, IW, Windmills (requested by master sensei Goose), arm circles, self love, high knees, butt kickers

    Thang 1: mosey to bumper for short warm up then got started with alternating partner sprints and parker peter merkins, 10 rounds. Future planning note: the PPms were harder than expected and got a bit monotonous, will switch up to add variety next Q
    Thang 2: Back to the stage for ALARM w/ coupons. Starting together side by side with coupons we advanced with ALARM exercises decreasing from 25…20…15 etc
    Arms: OHP
    Legs: Squats
    Abs: dolphin hops on coupon
    Run: 1 lap around the “Track” , return to coupon
    Merkins: Coupon merkins

    Advance coupon ten steps with coupon rifle carry , reduce 5 reps and start again
    Finished up with Dealers choice Mary
    Nolan ryan, Big boy situps, LBCs

    This was my 3rd official, thanks for hanging in there fellas

    COT and Cardinal prayed us out

  • Beat the Rain Brickathon – from Enron

    YHC rolled up to the stage at exactly 6:15 to see 4 PAX waiting patiently to get started. I then had to inform them that help was needed moving the bricks gathered from my back yard over to the front of “the stage”. Grateful this morning to make it out during a short break in the rain that has been moving through with much more to come today. Additionally thankful for one more warmer morning before the cold. For this beatdown, I took a couple of ideas from previous beatdowns and backblasts along with making sure I added something that left the workout to “chance”, one of Cardinals favorites.

    Warmup: the usual – SSH, WM, AC, Cherry Pickers, IW, Self Love

    Thang 1: Dice Run

    YHC was running late this morning and forgot the dice, Siri was helpful in providing a random number generator of 1-6

    Rules were explained as follows

    Each PAX had one “roll”, the number that came up dictated the run that would follow. 5 total laps

    1- Mosey one lap around the field
    2- Sprint one lap around the field
    3- Jog then karaoke one lap – alternating at each corner
    4- Mosey then sprint one lap – alternating at each corner
    5- Start slow mosey and increase speed around each corner
    6- Slow mosey with 5 merkins at each corner and 5 burpees at the end

    Thang 2: Brickathon
    PAX were instructed to grab their bricks and partner up, since there were 5 of us total we had one team of 3.

    Round 1:
    PAX 1: Hand release brick merkins
    PAX 2: Bear crawl with bricks down to the end of the field (about 35 yards) and mosey back
    Switch and repeat
    Round 2:
    PAX 1: Dying cockroaches with bricks
    PAX 2: Crab walk (no bricks) down and mosey back
    Switch and repeat

    Round 3:
    PAX 1: Shoulder Taps with Bricks
    PAX 2: Mosey down 20 squats at the other end and mosey back
    Switch and repeat

    Round 4:
    PAX 1: “butterfly” with Bricks (Bring arms from sides out to parallel with ground and back down) AMRAP
    PAX 2: Lunge walk out and mosey back
    Switch and repeat

    Round 5:
    PAX 1: Moroccan night clubs with bricks
    PAX 2: Walk crab down and mosey back
    Switch and repeat

    Round 6:
    PAX 1: Floyd Mayweather’s with bricks
    PAX 2: Mosey down – 20 big boy sit-ups at the other end and mosey back
    Switch and repeat

    Thang 4 – a song

    Joe Nicholls – Yeah
    In plank position for the entirety of the song, plank jack on “yeah” and mountain climber on “she”
    This song was longer than YHC originally thought, leading to more difficulty as well as ending the beatdown immediately after.

    COT and Goose prayed us out

  • Rocky on the Bayou – from Paradox

    Looking for inspiration to beat this new year into submission YHC pulled together a hybrid of Rocky Balboa inspiration so we could see 2022 through the eye of the tiger.

    Warmorama: SSH, Imperial walkers, arm circles, cherry pickers, high knees, self love

    Pre Round 1
    Played Eye of the Tiger: 60 second intervals, plank, mountain climber, merkins, mountain climber, plank

    Round 1 w/ Apollo Creed
    Running Rich Mansions loops taking turns with ole hickory (30 lb bar)
    Return to parking lot for Creed sprints x2

    Round 2 w/ Clubber Lang
    Indian Run on rich mansion loop with ole Hickory at the lead man, last man with 3 burpees then catch up to front

    Round 3 w/ Ivan Drago: If he dies, he dies…
    Every light post on rich mansion loop with variation pushups at each stop (merkins, wide, diamond, peter parker, parker peter, stagger left, stagger right, burpees, lbcs ) one man has ole hickory at each stop for squat presses
    Return to Stage for Mary: Flutter kicks, dolphin hops
    COT with Enron on the prayers

  • Live Your Chest Life – from Paradox

    **extra late edition** (blame it on Omicron)

    On an extra muggy post- Christmas beatdown YHC was ready for his VQ. Goose arrived to show the ropes and Percolator came in just in time for the mosey. I was armed with a prop (30 lb bar called “ole hickory”) and some choice music up my sleeves for the boys to live our Chest life.
    Warmorama: SSH, Imperial walkers, arm circles, cherry pickers, downward dog (hold 30 sec)
    Mosey: bumper to stop sign to get the glutes firing
    Thang 1: We took rich mansion loop taking turns with ole hickory. At every light post we did following :merkins, diamond merkins, werkins, staggered pushups, peter parkers, parker peters, LBC – chest break- while one man had hickory doing push squats.
    Finished off with a run from last light pole back to the stage passing turns with ole hickory.
    Thang2: Finished the chest life with Eminem “till I collapse”, pushup on “yo left” hold plank the rest. Followed by TubThumpin (burpees on “get knocked down”) and Mobys “Flower” with leg raises on Sally up.
    6 Mom: Big boy situpus, LBCs, Dolphin hops, Dealers choice (Nolan ryans, mountain climbers)
    COT- with Goose on Prayers
    Thanks for weathering my first Q boys!

  • Getting ready for the slopes – leg shred – from Enron

    YHC has been preparing for a ski trip and is departing soon. So the theme for the workout was obvious. But of course it had to be punched up a bit for a little extra pain. The morning consisted of some familiar excercises with common skiing warmups sprinkled in, focusing heavily on legs and core.
    PAX: Enron, Percleator, Goose (via zoom)
    A nice long warmup for a chilly morning:
    SSH, AC, cherry pickers, self love, high knees, butt kicks, hip rolls and IW’s
    Thang 1: 3 round circuit
    1 leg squats
    Squat jumps
    Lunge walk
    Apollo Ono’s
    Freddie Mercuries
    Mountain climbers
    Merkins
    Quick jog around the stage
    Rinse and repeat
    The rounds were taxing but the PAX were tough and worked through the sets with efficiency.
    Thang 2: Just for fun a hip clock and a set of Bonnie Blairs followed by a round of Chumbaburpee
    Mary: Penguins, crunchy frogs, American hammers, hello dollies, and Nolan Ryan’s
    YHC was a little under time and had to resort back to Bringing Sally Up, and closed with some box cutters. All were on there toes and ready though. Lungs burned and legs were shaking. COT with recognition to Percleator for a good VQ and much thanks to the PAX for making it happen. Thanks to Enron for praying us out.
    SYITG
    #Goose #Enron #Percleator #The Stage

  • Shoulder Sore Q War – from Enron

    Four PAX made their way to the stage this morning for a much warmer than prior day’s beatdown. It was YHC’s first Q of the year and first overall foray into the world of backblasting. Soreness in the shoulders from Goose’s Q on Tuesday helped direct the course of today’s beatdown.
    PAX: Enron, Cardinal, Goose, Paradox
    Warmup: the usual plus a couple – SSH, WM, AC, Cherry Pickers, Grass Grabbers, IW, Butt Kicks

    Thang 1:
    2 rounds – 60 second plank followed by 50 LBCs

    Thang 2: Decreasing Ladder – SSH and Burpees
    SSH x 25 – attempted to do in cadence but quickly moved to individual count after this round
    Burpee x 5
    SSH x 20
    Burpee x 4
    SSH x 15
    Burpee x 3
    SSH x 10
    Burpee x 2
    SSH x 5
    Burpee x 1

    Thang 3: Leg, Cardio and Core: Q War
    Eager to use a newly received F3 Deck of Death, YHC brought out the cards. Although, due to shoulder soreness from Goose’s upper body heavy session on Tuesday, all the Upper body (diamonds) and half the cardio cards (hearts) were pulled out of the deck.
    Cards were split in half, giving one half to PAX and Q keeping the other. The game of war began with the group completing the winning card’s labeled exercise at the end of each match. The Cardio Cards (hearts, and the only red cards left in the deck) were an automatic trump and were completed no matter what the other card was.

    # Cards – # on card plus 10 of exercise labeled on card
    Face Cards – 25 of exercise labeled on card
    Ace – 100 of Exercise labeled on card

    Played until Q was out of cards

    Thang 4 – Tabata
    4 rounds – 40 on 20 rest
    Freak Nastys
    Step Ups
    Incline Merkins
    Box Jumps
    Two minutes of Mary with 20 Leg raises and ended with 25 LBCs
    COT and Goose prayed us out

  • Cold Slabs of Meat and a Glorious Sunrise – from Goose

    Five PAX quickly populated the Stage this morning, bundled up and grateful to have a solid group to start the new year, though trepidatious about YHC’s suggestions to grab a pair of gloves from the stinky pile. No coupons in site, so prolonged contact with frozen grass and concrete were likely.
    PAX: Goose, Cardinal, Enron, Paradox, Percolator

    Warmup: the usual suspects–SSH, WM, AC, IW, SL

    Thang 1: Walls of Jericho (thanks, Hokie)
    7 8-count body builders followed by a lap around the field, repeated 7 times. PAX took turns leading the count out loud, which became increasingly difficult due to the oxygen shortage.

    Thang 2:
    Bear crawl the length of the field, 5 merkins, and Crawl Bear (bear crawl backward) back to start, 5 merkins.
    Then, Crab Walk the length, 5 merkins, and Walk Crab back, 5 merkins.

    This was the first time these PAX had experienced the backwards crawling–the difficulty is always surprising. PAX also shared the experience of painfully frozen, wet hands that became like slabs of cold meat flopping around underneath us and being slapped to the ground with each step. Thankfully, as soon as the last lap was completed and final merkins were pumped, YHC had the pleasure of watching each man stand up and see the sky for the first time in about 10 minutes–the sunrise was absolutely stunning, so much so that we had to stop mid beatdown to take a picture. YHC has never seen such a beautiful, fiery scene in the many mornings we’ve been out there. It signified a glorious start to a new year, and having five men out there enjoying it together was truly awesome.

    Thang 3: (thanks, Moby)
    PAX circled up, got down on the ground, and stayed there for the next 10 minutes or so, rolling from back to stomach (moving clockwise) to complete the following, IC:
    10 Merkins, 20 leg lifts, 10 Diamond Merkins, 20 Hello Dollies, 10 Diamond Merkins, 20 Rosalitas, 10 Werkins, 20 Freddy Mercuries, 10 Shoulder Taps (2:1), 20 LBC’s

    Thang 4: Ring of Fire to the Song “Ring of Fire” by Johnny Cash
    PAX held Al Gore for the duration of the song and completed a Bonnie Blair (both legs) every time The Man in Black said “Ring”.

    Four minutes of Mary focused on the back with 15 Wife Pleasers, 15 Scuba Steves, and 15 Australian Sweat Angels, all IC.

    COT and Percolator prayed us out.
    It was a glorious morning, and my gratitude for the companionship, the sunrise, and the physical exertion fueled my day!

    SYITG,
    Goose