F3 New Orleans

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  • A lot of If’s – from Boo-Boo

    Bolt was trying to rally the troops and challenged Charmin to show up. YHC agreed to HC and Q but only if Charmin and Frac showed.

    A 10-minute warmup consisting of typical warmup exercises such as Abe Slowgotas, IW, Mountain Man pooper with a GM, grass grabbers, arm circles, etc.

    Mosey to JPAX for another version of HIIT. Everyone grab two blocks and to the flag poles.

    7 rounds of 10 reps all exercises with a block

    Goblet Squats

    American Hammer

    Shoulder taps

    Lunge with a twist

    Deficit Merkins

    Run up the stairs and down the ramp

    1 -minute rest

    Blocks put away and mosey back to the flag for COT. Out!

  • Choose Your Own Adventure – from Boo-Boo

    There was no chatter on Slack and no one claimed the Q, but the two strong showed up to win with a combined Q!

    10 minutes Warmup including:
    Grass Grabbers, Imperial Walkers, Mountain Man Poopers with GM, Arm Circles (10 forward/10 backwards), Mountain Climbers, and Peter Parker

    Mosey to JPAX and grab a coupon

    Round 1 (Boo-Boo): Overhead Press, Pull through 2:1, Goblet Squats all x25

    Run up the stairs and down the ramp, 1 minute rest

    Round 2 (Charmin): Chest press, LBC, Goblet Squats all x25

    Run up the stairs and down the ramp, 1 minute rest

    Round 3 (Boo-Boo): Rows, American Hammers, (both x25), Bulgarian Split-Leg Squats (12 each leg)

    Run up the stairs and down the ramp, 1 minute rest

    Round 4 (Charmin): Curls, Goblet Squats (both x25), 25 second plank

    Run up the stairs and down the ramp, 1 minute rest

    Round 5 (Boo-Boo): Rows, Shoulder taps 2:1, Stiletto/Sissy squats

    Run up the stairs and down the ramp, 1 minute rest

    Blocks put away, mosey to flag, COT, Out!

  • QThighs (champ) v QThumbWar (challenger) – from Mahatma

    The date Friday 8/16
    The place Pontiff Playground – Metry LA
    The event Thighs from the OG vs ThumbWar from parts of Lakeview and Metry

    YHC wanted to get out early in case there were any pre bout instructions – the bullpen was dark except a lone silhouette planting a flag emerging quickly with an enthusiastic smile of pinewood ready for the battle. Then coming off the field ThumbWar with a determined look of a well trained challenger. YHC checked his watch with only 5 minutes there was just a handful of Pax and still no Thighs, yet within a minute the bullpen was crawling with Pax like ants on a misplaced foot at Okwata!

    At 5:29 YHC suggested some general etiquette to help ensure the instructions were heard…..limit the “jaw jacking” or “jack jawing” the MS translation of Handgranada.

    After quick disclaimer we were off on a Mosey to the rock pile. 3 minute warm up
    SSH
    Side Lunge
    Mnt Man Poopers
    Shoulder Taps

    Round 1 ThumbWar – had pax team up and grap a medium rock then head to the field.
    With cones in place some sort of Dora

    Round 2 Thighs was still reminiscing over the Olympics to which we did a variation of exercises to each letter x 10 then x 5

    Round 3 ThumbWar it’s a “core focus” hop stop exercise crawl stop exercise length of field – rinse and repeat

    Round 4 Thighs (this is where I think the Pax was a bit unhinged in following instructions) still with a Olympics focus -sprint in place
    -back stroke
    -karate kick
    -merkin boxing

    Time called with 4 minutes left YHC attempted a 1 minutes bonus round to ensure if there was a potential for a draw this may leave a lasting impression….so what do we get “stretching”!

    On to COT – the vote wasn’t close 17-3, yet 3 of the 17 (RougaRou, Scantron and TripleShift) didn’t even participate but must have seen the action from their NOTs vantage point to emphasis there is still no repeat winner. Congrats to the new champ ThumbWar and much respect to Thighs for showing up in hostile territory with no OG support.

    Next up ThumbWar vs Angie’s List 9/13 at WolfPack Mnt

  • Back to School – from Hogs Breath

    Borrowed and modified this from a few different “back to school” style beatdowns mentioned in various backblasts.
    Begin with a kindergarten warm-up. Suddenly Pass Interference came screeching in and arrived two minutes late! In retrospect, he should have had a punishment for arriving tardy on his first day of school!
    After our kindergarten workout we began with the ABCs and 123s;
    A- ankle grabber (penguin)
    B- bridge (wife pleaser)
    C- crunch
    1- Merkin
    2-Squats
    3-SSH
    We began with 1st grade and worked our way up to 12th. After each grade we had to catch the bus by mosey into the flag pole and back. At each grade the rep count would get multiplied by the grade number, so 2nd grade would be 2x Ankle grabber, Bridges, and Crunch’s 2x Merkin, 4x Squat, 6x SSH, etc.
    We were able to get to 11th grade and in 12th grade we received a graduation present! The rep count was reduced back to the first-grade numbers so that we could finish on time.

    Ended with a COT!

  • Thunder Moon – from Akbar

    YHC arrived a few minutes early to Jose10k on the pull up bars and Hammer/Pik stretching after their run. Regular Milestone Marsh run this morning to the Lakefront and back.

    Warm Up: SSH, Self Love, Arm Circles, High Knees, Butt Kicks, Toe Touches, Windmills, Imperial Walkers

    Playground for 3 sets of 10 Pull Ups and 10 Copperhead Squats

    Milestone Marsh run to the Lakefront stopping for Stone Mountains and Supermans x 10 OYO on blocks 1 and 3, x 15 on blocks 2 and 4

    Arrived at the Lakefront Wall for the Thunder Moon. Full moon on the right with heat lightning on the left. Bulgarian Split Squats each leg, Freak Nasties, and Dirkins IC x 10 each for 3 rounds. Substituted Irkins for Dirkins on the last round.

    Rinse and repeat on the mosey back for some Mary.

    Hello Dolly, Rosalita, Heals to Heaven, Seat Angels, LBC, LMC, E2K right and left – time called.

    Announcements:

    Captain Sparkles 911 beatdown at Grandmas House 9/10. Bring a weighted pack for 91 Memorial. Various runs in the fall, 2 months to Spartan race.

    YHC prayed us out with intentions for Hammers friend whose child almost drowned – for a safe recovery. Prayers of thanks and intentions to lead those around us.

    SYITG,

    Akbar

  • Celebrating the Olympics – from Thighs

    This workout was a practice for the upcoming QvsQ that was being held in the near future at Pontiff.

    To celebrate Team USA and the big win we experienced over all the other countries, I decided to have an Olympics-themed workout.

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Mountain Climbers
    7x Toe Touches
    7x Tempo Merkins
    7x Squats

    Then we mosey-ed to the parking lot.

    We got in a circle and performed the following exercises with a set of 15, then 10, then 5, with a 100yd Mosey between each set.

    O – Overhead Claps w/ People’s Chair
    L – Lunges
    Y – YXs (the opposite of XYs)
    M – Mountain Climbers
    P – Plank Toe Touches
    I – Imperial Squat Walkers
    C – Carolina Dry Docks
    S – Side Straddle Hops

    After that workout, we can’t celebrate the Olympics without a competition, right?!

    So I set up 4 stations in a line. Each station was going to be a sport. Since we had so few people, I modified it and made it PAX competition instead of a team competition.

    *Team Competition: 4 Stations, 5 PAX. A PAX at each station doing the exercise until they are bumped by the PAX that is running. The PAX that ran from one station to the other would replace the PAX he bumped and continue to exercise. The 4 PAX would run to back to the 1st Station and that would be one complete round. The Team with the most rounds wins.

    Instead we did a PAX competition. 10 Reps per station. Whoever does the most Rounds wins.

    1st Station: Track & Field = High Knees
    2nd Station: Swimming = Backstrokes (Ab Exercise)
    3rd Station: Karate = Taekwondo Squats (Squat then kick)
    4th Station: Boxing = Boxer Merkins (Merkin then overhead punch)

    We did that for 6 minutes and it was time to go.

    After that set, we ran back to the start and did a set of ab workouts.
    We ended with the usual close out, sending us off with a prayer and enjoying the sun rise.

    Looking forward to next time!

  • Up, down and up again – from Sandbar

    YHC Cashbar,

    Warmup: (In Front of Tulane)
    30 Side Straddle Hop IC
    10 Merkins IC
    15 LBCs OYO
    10 Burpees OYO

    Workout: (Big Mountain)
    Run up 2 stories, go down stairs 1
    Floor 2: 10 Merks, 20 Squats, 30 LBCs
    Floor 3: 10 LBCs, 20 Merks, 30 Squats
    Floor 4: 10 Squats, 20 LBCs, 30 Merks
    Floor 5: 10 Burpees, 20 Lunges, 30 Big Boys
    (Skipped Floor 6 due to lack of an 8th Floor)
    Floor 7: 10 Big Boys, 20 Burpees, 30 Lunges, + Mary

    Run back to Flag:
    Count off
    Name-o-Rama
    Announcements
    Intentions

    Thanks for giving me the chance to Q,
    -Chashbar

  • Friday dealing the cards! – from BBQ

    Another hot and muggy morning in the Gloom but nothing could slow or stop this mighty foursome. We did the usual warm ups and of course I botched the cadence on a few. Einstein is my hero on warmups and I did not get to his standard of excellence this morning. I was eager to move into the Thang and get the cards flipping. Each suit represented a different exercise. Spades were T Merkins. Clubs were Star Jacks. Diamonds were Gas Pumps. Hearts were Freddie Mercury’s. Reps were set by card number. 2 thru 14 ( Aces! ). There was some concern about the shuffle and mumble chatter on some streaks of the same suit. Red suits came early and black suits later. The joker play was called by Jose 10K and a lap down and up in the A1C. On the second joker a new move was introduced. It was alternating front arm swings for 60 seconds. It was named “BBQ Wings”! We got thru the deck and finished with some stretching. Moby prayed us out. He challenged us to push and grow each other and those around us. It was an honor to be in this PAX!

  • Promise made. Promise kept… – from Shooter

    I know what you thinking with the title of this BB.. Who is this YHC? Is he a politician of sorts? Absolutely NOT, and we are not going there anyway.. Simply put, the previous day a promise was made and this gloom a promise was kept.. YHC expressed in his previous BB he would be incorporating the No Cheat Merkin to the PAX he leads and today was the day.. Thanks again VTach!!
    Brief warmup of 15IC seal jacks, arm circles, butt kicks, SSH, Abe Vogadas and 10 OYO No Cheat Merkins.

    Akbar, Chewy and Russo rucked out and returned. Jose10k, Steve, Waterpik and Q ran the standard route with a loop and some modifications along the way for the PAX to finish up at the same time. Once back at the AO we finished with 10IC LMCs, alternating L/R elbow to knee and 20IC flutter kicks closing with NCMs 10 OYO..

    Scramble was Hammerless for the first time in a while, in fact no one could put a date on it because of his consistent presence.You were present in thought brother and missed in chatter.

    Chewy closed us with prayers for Jose10k’s prior student Chance and safe travels for my son’s return to North Carolina.

    Appreciate the post and until the next Gloom 👊🏼👍🏼✌🏼!!

  • The Assumption of Mary – from Charmin

    For those who didn’t know, today is the Assumption of the Blessed Virgin Mary.

    That being said, there were three Ruckers and 1 Runner. YHC is Assuming that everyone is saving their energy for tomorrow’s Q v Q beatdown!