F3 New Orleans

Tag: Architect

  • Dora on the Rocks with a Twist and Side of Cheese – from Architect

    YHC prepared early for his VQ, alarm appropriate set and arose to ideal weather conditions. 124 days since his FNG appearance.

    After going through the usual early morning routines and agenda, YHC made his way to AO, gave; disclaimer and led PAX through standard warm up movements.

    National Grilled Cheese Day – Burpees awarded for “cheesy” comments made

    Workout 1 – Pull-Up/Merkin ladder (1:2 Ration – 5 Pull-ups/10 Merkins….4 PUs/8Merks…3/6…2/4…1/2…then back up the ladder

    Workout 2 – PAX gathered rock of choice to set up for Dora with a Twist –
    124 ea (get it?) Squats, OHP, Curls, and Big Boy sit-ups while Teammate Ran out and returned back via method of choice (that wasn’t running/walking). Some side-stepped, some karaoke, some skipped, and few others got a bit more creative.

    Rocks returned, horses returned, COT initiated.

    Thanks to all that came out and supported.

  • S&M Means What…? – from Bolt

    YHC was still reeling from Hokie’s stations of the cross BD and desperately needed to work out the kinks. I put it out on the Slack and was happy to see nine other pax looking for recovery work.

  • Parade of Pavilions – from Pool Boy

    The Architect and I decided on a combo Q. We bounced some ideas off each other and picked El Diablo
    With near perfect weather, 13 pax were ready to Cease the day.
    Mosey to the rock pile

    Warmorama
    Side Straddle Hops
    Grass Grabbers
    Arm Circles
    Peter Parker’s
    Toy Soldiers

    Round 1 – Grab a rock and Mosey to first pavilion by dog park
    15 step ups each leg
    20 dips
    25 curls with rock

    Round 2 – Indian Walk to pavilion #2 by gym while rifle carrying rock. 3 burpess along the way
    15 step ups each leg
    20 dips
    25 curls with rock
    5 burpees

    Round 3 – Mosey to pavilion #3 by kids playground
    3x 10 Rock squats
    3X 20 American Hammers
    3x 30 Rows

    Round 4 – Mosey to pavilion #4 by track
    3x 10 rock presses
    3x 20 Big Boy Situps
    3x 10 merkins

    The clock struck 6:10. Head back to rock pile and then horses back to stable.
    The Architect prayed us out. Thanks for allowing us the combo Q!!

  • Blindman’s Dodgeball – from Fast Tax

    17 PAX showed up in the gloom at Rock City.

    Warmups consisted of Abe Vigodas, Grass Grabbers, Toy Soldiers, and Hairy Rockettes

    After “medium” rock selections, we lined up in the gloom for the first event, Fee-Fi-Fo-Fum.
    We lined up and, trying not to hit each other and incur 30 burpees, we threw our rocks as far as we could and broad jumped the remaining distance to the rock. Rinse and repeat until we YHC said stop – about 50 yds.

    Still bearing the brunt of PAX chit-chat and aware that most PAX ignored the suggestion to pick a smooth rock, YHC went with Hairburners. This involved PAX lining up in a plank and then pushing the rock (both hands on the rock) across the ground until we returned to the starting point.

    Rock-Lift Wife Pleasers were next.
    Holding the upward wife pleaser position, PAX overhead lifted their rocks for 20 reps IC, followed by several more reps for PAX chatter (thanks Fracsac).

    With 20 mins remaining, it was time for Blindman’s Dodgeball.
    Using the bottom half of the unlit tennis court, Four PAX were designated throwers and were restricted to the bluish-green area of the court while rest of the PAX had to stay in the red areas. When a PAX got hit, he would step off and one of four exercises (10 Burpees, 10 8 Ct Body Builders, 20 BBS, 10 Pullups), then he would return and take over as a ball thrower. The reps were eventually cut in half to speed things along.

    At 6:15, quick mosey to the flag for COT.
    Coffeteria at PJs followed.
    Thanks for the fellowship!

    SYITG

  • All Hail the 88th – from Rudy

    March 29th, the 88th day of the year. That screams out for a particular exercise. Hint hint – fortunately, Frac knew the answer…

    But first – the air was a bit chillier than anticipated for this first annual National Midriff TShirt Day. Bogey and Frac joined YHC in baring our bellies. Not quite sure how this idea started, I blame over-caffination at CC’s on Monday. Hokie, Mayhem and PVC KNEW what was expected, but bailed on us. The other 6 PAX (including 1 FNG who undoubtedly was wondering what he’d gotten into) were blissfully unaware of that expectation.

    So we started with 9 burpees OYO as a penalty – 1 for each fully-clothed PAX

    Then off to the rocks (“Don’t cheat yourself” was the instruction. Frac and FNG took that to heart).

    In the field, YHC’s timer struck 4 minutes. That meant – its time for 8 8-count body builders. After PAX completed, YHC explained that the timer was set to go off every 4 minutes. Each time, drop what we’re doing and do 8 8-count body builders. We’ll finish with 11 sets, 88 total 8 counts. Good times!

    Thang 1: 8 x 8 x 8 to work these flabby, exposed midriffs back into shape. Start on one side of the field with 8 Twists, then in the middle with 8 4-count slow flutters, then the other side of the field with 8 BBSU. Then return to the start of the field. All exercises and movements con roca. The goal is to get 8 sets.

    Oh, and YHC would announce the 4 minute timers.

    The Architect set the pace, finishing his 8th set right around 6am (just after set #7). In the interest of time, YHC called it off.

    Thang 2: Keep that rock up. 8 Overhead, 8 curl, 8 row. Repeat at 7, then 6, … then 2, then 8. 2 more sets of 8 counts in the loop.

    Time to return home – via a rifle carry to the rock pile. Hand Grenada took off at a sprint. Impressive!

    One more set at the rock pile. Horses back home, and finish with the 11th set right as time expired.

    Back at the flag, finish with name-o-rama, naming our FNG – “First Shot”. Maybe that was because it was the first nickname shouted out, or maybe it was because he’s proud parent of a sweet little girl, born approximately 9 months after his wedding day…. (BTW – He’s Mutt’s son)

    Closing with a prayer to help us all live our life intentionally, as we called out intentions for those who are sick.

  • No OYO – Teamwork – March Mental Awareness – from Hokie

    YHC awakened to the sound of rain which does not align with dry feet

    I then arrived at The Uptowner with a sparse crowd as 0530 approached

    YHC announced March as Mental Awareness Month and started warm ups with TWO slow Vigodas… there were twice as many suicides as murders… that is scary!

    We then were surprised as a carload of 6 appeared so we once again implored the Pax to reach out and check on folks this month

    Positive Mental Awareness Beatdown

    Bogey
    Buxton
    Disclaimer
    Fast Tax
    Heisenberg
    Hokie
    Mahatma
    Spidie (FNG at beginning of our workout)
    Super Dooper Cooper
    Tenderloin
    The Architect
    T-Rex

    Another year is upon us and in the tradition of F3, another March Mental Battle Month!

    TToe to Y x 14 – LA ranked 14th Highest Prevalence of Mental Illness (that is up from 18th)

    Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY. Suicide is the 10th leading cause of death in America.

    After warmup, partner up.

    Each set will have stats about mental health and workplace mental health. The workout will be in the form of a Dora 123. As you are working with a partner (No OYO), each stat is doubled.

    Pax 1 will run across field while Pax 2 starts exercise…. With a twist…. I set 11 alarms, whenever the alarm sounds, we ALL do Burpees until Mahatma announces he is finished then continue…

    Round 1 –

    50,000,000 adult Americans experienced mental illness

    56% of employees spend time looking for another job.

    27,000,000 Americans with mental illness are unable to receive treatment.

    100 Lunges each leg (2 is 1)
    112 Hand Release Merkins
    54 Low Slow Squats

    Round 2 –

    60% of employees do not feel their management helps them to deal with stress.

    33% of employees can’t afford their healthcare costs.

    80% of employees reported feeling emotionally drained by their work.

    120 Big Boy Sit ups
    66 Burpees
    160 Stars each leg (2 is 1)

    This resulted in 110 -ish burpees at alarm settings (at least for Mahatma) plus 33- ish each Pax

    I love each of you! Mental battles are real and there is no reason to feel ashamed! Please reach out for help if you need help.

    If you or someone you know needs immediate help, please reach out to 800-273-8255.

    Till next time.

    Special thank you to all who endured and to our three single digit Pax… Super Duper Cooper, T-Rex and Spidey (our newest and youngest Pax!)

  • Heavy Lifting @ el Diablo after Valentine’s Day – from Charmin

    Realizing that many of the beatdowns recently have been lifting heavy when it comes to F1 and that it would be the day after Valentine’s day, YHC wanted to have a beatdown that pushed the Pax physically while also encouraging them to grow closer with some F2.
    Disclaimer given by YHC and did a quick countoff. YHC did advise the Pax that they would have to remember this number for later.

    We all took off towards the rock pile.

    Abe Slow-godas x 10
    SSH (with a pause) x 20 This required a bit of an explanation and a couple of the Pax seemed to struggle with this and remembering their number from before.
    IW x 20
    Hillbillies x 20
    Grass Grabbers x 10

    The Thang:

    Everyone grab a medium-ish rock and partner up based on the numbers from before.
    Do a partner exercise. Then while moseying around the park and carrying the rock, answer the question with your partner. Be okay with silence for a period.

    Exercise: Overhead press x 100 (groups of 10 alternating)
    Question: Why do you come to F3?

    E: Squat x 100 (with rock, groups of 10 alternating)
    Q: How has F3 changed you for the better?

    E: Bench Press x 100 (groups of 10 alternating)
    Q: How have you changed F3 for the better?

    E: Indian Merkins on the levee (just one for those keeping track at home)
    No question, just silence while walking back to the mound; not sure if Mambi or Hokie understood this, but most seemed to get it.

    E:200 Triceps extensions (groups of however many it took to get it done)
    Q: How has losing someone close to you affected you?
    Dropped off the rocks, and saw Mahatma and Hand Grenada doing Mary so figured I would help them out

    E: 100 flutter kicks (2 is 1, groups of 10)
    Q: What’s your least favorite Mary exercise?
    Back to the flag.

    Ended with 10 Penguins since we had a minute, and since those are YHC’s favorite Mary exercise and since we needed to get to 6:15.

    Prayed for those who need it and for those we have lost.

  • Another Limerick and a Joke – from Charmin

    Rucker rucked and runners ran
    But nowhere was my regional Nantan
    Compared to Bolt us ruckers were slowpokes
    But to make up for it, YHC told a joke
    But but by the end, we were all a better man

    The joke:

    Two cowboys are riding through the desert and are running out of food
    The first cowboy calls out because he sees a short tree with bacon hanging from it.
    Delighted he starts running towards it. Before the second cowboy can react, the first cowboy is shot from out of nowhere.
    The second cowboy, pauses and screams out, “That wasn’t a bacon tree, it was a ham bush!”