F3 New Orleans

Author: Snack Pack

  • Gladiators of the Gloom

    7 Pax gathered at the Coliseum in the gloom of a full moon to greet the sunrise with a beatdown.

    WarmORama

    SSH, Windmills, Al Gores, Bobby Hurleys, Arm Circles, Neck Rolls and Hairy Rockettes

    The Thang

    • Welsh Dragons – Plank / 4 step Bear Crawl / 1 Merkin; Repeat with 2 Merkins then 3 Merkins …to 10 merkins
    • Quadraphillia – forward down the hill then backwards up over and over for 5 minutes
    • Plank Jacks 25/4 count
    • Werewolf – Downward Dog/Plank/ Upward Dog 15 reps
    • Deconstructed Burpees – Burpees – rep 1 with 10 Merkins at the plank position; then repeat reps 2-10 with decending 9,8…1 Merkins

    6 MOM

    • X Cross Sit up – 10 reps
    • WWII Hammers -10 reps
    • Dr. W’s – 10 Reps

    COT

    • Count Off
    • Name O Rama
    • Prayers for Big Easy’s adoption and Luke D’s MRI results

  • A Midsummer Respite

    A Midsummer Respite

    With the sky overcast the morning was cool and a respite from the usual summer beatdowns.

    Warm O Rama

    • 15 AbeVigodas
    • 15 SSH’s
    • 15 Hairy Rocketteds
    • 15 Butt Kickers
    • 30 second Downward Dog Calf Stretches

    The Thang

    With Applogies to Lt Michael Murphy, we did a modified Murf (more like a Smurf). YHC underestimated the physical conditioning a strength of the Pax (or maybe it was the cool weather) and the degree of difficulty was not enough to keep the Pax from chatting amongst themselves and making new friends on the playground. Twinkle Toes went rogue and attempted a full Murph.

    Modified Murf

    • 1/4 Mile Run
    • 10 Pull Ups
    • 20 Merkins
    • 30 Air Squats
    • Repeat above, decreasing to 5 PU’s, 15 Merkins, 25 Air Squats
    • Repeat, decreasing to 3 PU’s, 9 Merkins, 12 Air Squats
    • Finish with 1/4 Mile Run

    Burpee Mountain

    Next the Pax moseyed to the Knoll and paired up. One ran down the hill, Did Burpees and ran back up whilst partner did Monkey Humpers. This was repeated until each partner completed descending reps of Burpees from 5 to 1.

    Freak Nasties 25 as we Moseyed to the Mary spot.

    Marys

    • Flutter Kicks
    • Freddie Mercurys
    • Crunchy Frogs
    • Jane Fondas

    Count O Rama, COT Prayers for Big Easy’s family journey to adaption and Shango’s son’s healing

  • Exceeding Expectations at the Knoll

    Exceeding Expectations at the Knoll

    Highland Road Park. Hot & Humid

    Looking at the F3 Nation list of exercises Friday night, Bear Mountain Merkins and Burpee Mile looked like good ideas. The next morning, in the heat and humidity, with the steep hills and many stickers of the Knoll, the degree of difficulty exceeded expectations and “good” may not apply.

    Introductions and Disclaimer

    Warm O Rama

    20 Abe Vigodas, 20 Hairy Rockets, 20 SSH

    The Thang

    Bad Idea #1: Bear Mountain Merkins – Partnered up, one man runs down the hill, performs 5 merkins and Bear Crawls back up whilst partner does Mountain Climber Merkins (or squats if merkin quota has been exceeded) 10 reps seemed like a good idea but 5 reps turned out to be a better idea.

    Bad Idea #2: Burpee Mile – With total disregard for Pax’s aversion to running any significant distance, on 1/4 mile flat open course either side of creek, start with 5 burpees, run the 1/4, do 5 burpees, cross creek for 5 more burpees and run back to start for 5 more burpees. Rinse and Repeat once more for one mile and 35 burpees

    Marys

    With YHC recovering from bad idea #2, SideFX took over for side planks – done for an eternity on left arm , then right. Excessive reps of heel touches crunched up on six and, finally Freddie Mercury’s until we cried.

    COT

    Name O Rama with initiation of FNGs Oscar and Holiday. Benediction and intentions then Pax sat for portrait painted by Money Cat

  • F3 BR Combine at the Knoll

    Weather was perfect, high 60’s, low humidity lots of sunshine so PAX was out of its element

    After quick disclaimer and kudos on how smashing everyone looked in their new F3 outfits mosey to knoll for…

    WarmO Rama: Arm Circles 10x forward, 10x backward ; SSH’s, Abe Vigoda’s, Al Gores

    The Thang: Starting at the SunDial: 10 verticle step ups each leg followed by 4.4 40 yard dash to next station for 10 BurpBees then 40 yd dash (sort of) to jungle gym for 5 pull ups followed by 40 yard walk. Then 10 merkins and on to Sundial to start all over. Rinse / repeat for 20 minutes and see how many circuits each pax did. Duracell drafted by Cincinatti. Twinkle Toes, YogaBear & NatureBoy go early. Pax was bored by dry track for the circuit so…. we found muddy hill for Lt Dans. Run backward up hill then increasing reps of squats and lunges at top. Mud was iterfering with our usually impeccable form so we modified to bear crawl to not get stuck.

    Mary’s: 10 American Hammers, 10 Crunchy Frogs & 10 BB Sit Ups

    COT: Count & Name O Rama along with update on & Prayers for Benjamin V

  • Math O Rama at the Knoll

    Math O Rama at the Knoll

    The Pax was graced with visiting Q Side Effects who led us in a beatdown that was grueling both physically and mentally (all that math)

    Warm O Rama

    • Arm Circles
    • Mountain Man Poopers
    • Abe Vigodas

    The Thang:

    • 21s Up and Down the Knoll – Run down hill for Decending reps of Merkins 20-1 at Bottom of Knoll interspersed with running up hill for ascending reps of LBCs 1-20 at top.
    • Stationary 21s consisting of 21 American hammers, 20 Diamond merkins, 19 Bonnie Blairs, 18 American Hammers, 17 Diamond merkins, 16 BBs………and so on.

    COT

    • Name O Rama
    • Update and Prayers for Benjamin V and general Benediction
  • Iron Pax Week 0 at the Knoll

    Iron Pax Week 0 at the Knoll

    Discharged disclaimer and other niceties at the Flag and moseyed to Sundial for Warm A Rama

    • 15 SSH
    • 15 Hairy Rockettes
    • 16 Arm Circles
    • 15 Wind Mills

    The Thang Moseyed through ankle deep mud to rugby pitch to perform practice Iron Pax (With deep appreciation to Hawgcycle for explaining concept of elapsed time)

    Six Reps of :

    • 24 Air Squats
    • 24 Merkins
    • 24 Walking Lunges
    • 400 Meter Run

    Twinkletoes and Shangeaux led the way with the rest of us getting lapped by the 4th grade track team using the track. Times were respectable in the 30-40 minute range. Twinketoes may have been sub 30, but I was too far back to know.

    After many comments on how hard it was and much begging for water, transport by ambulance back to Flag muster point for COT followed by search for Twinletoes glasses.

  • A Beautiful Morning at the Knoll

    A Beautiful Morning at the Knoll

    The PAX was blessed with unseasonable weather this morning perfect for a beatdown. Upper 60’s, low humidity, newly mowed grass…………

    Welcome and disclaimer

    The Thang

    Warm Ups, 10-15 each:

    -Alabama Ass Kickers, Annies, Hairy Rockettes, Lt. Dans, Sprinklers & Failure to launch

    Routines:

    -7 of Diamonds (Laps around 4 cones on 50 yard square, lap One 7 Burpees each cone, Lap 2 – 14 flutter kicks, Lap 3 – 21 merkins, Lap 4 – 28 Squats) -Apple Turnover ( Alternating Bear Crawl, Crab Walk & Crawl Bear) -Burpback Mountain ( Partners alternate running up hill backwards then down forwards while other guy does burpees until 50 burpees are done)

    Duracell and Eagle did a lot of planking after they finished ahead of the rest of us but Shangeaux was right behind them!

    -CoT, Count / Name O Rama, Announcements, Intentions & Words of Wisdom