F3 New Orleans

Tag: Architect

  • 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!”

  • Clap On….. – from Mahatma

    Train delayed – YHC got to the field with Boo Boo taking the leading with SSH hops then creatively hopping out while YHC when in.

    Warm up continued
    Mnt Man Poopers – pax clap
    5 burpees
    Abe Vagoda – pax clap
    5 burpees
    Parker Peter – pax clap
    5 burpees
    Peter Parker – no pax clap

    Recover 2 lines formed Indian Run round the track in opposite direction met back cntr of the field. Then in 2 lines run to pull up bars 2 rounds of 3 head to rock pile

    Pick medium to larger than normal rock
    Rifle carry to the tree line then bring rocks to center of field.
    1771 always adds to 8
    1 V-Up 7 Jump Squat
    Run to cntr 5 squat press
    1 Jump Sqt 7 V-Ups
    Run to cntr 5 front raises
    Continue this until the numbers flip

    Once complete carry rock to parking lot

    365
    3 rounds
    6 curl squat press (in cadence)
    5 x 2 yards 10 bear crawl out then walk back

    (2) 6 pax circles
    All Day Baby
    All pax hold rocks overhead while each pax heads to cntr of circle perform 2 man makers continue until all pax completes
    Rinse and Repeat

    Rtn to rock pile head back to the flag

    COT

  • F’n A.L.A.R.M.S. Blaring – from Mayhem

    YHC arrived early to assess the grounds and avoid a train delay. Committed to keeping the PAX off the hill and out of the grass for the most part.

    Flag planted by @Fracsac, disclaimer given, mosey halfway to the rocks. Warmup location reminiscent of where @Mahatma took us my first day ever posting 11/28/22.

    Warmup included SSH, AV, GG, Arm Circles, Reverse Arm Circles, PP, PP. 10 burpees OYO. No clubbin’ to @Charmin’s dismay.

    Mosey to the rock pile. Medium rock selected and head to the parking lot.

    Three rounds of A.L.A.R.M.S. ensued (Arms, Legs, Abs, Run, Merkins, SSH):

    Round 1
    A – 50 curls with rock
    L – 50 squats with rock
    A – 100 LBCs
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Round 2
    A – 50 shoulder press with rock
    L – 30 lunges with rock, 2 is 1
    A – 100 flutter kicks, 2 is 1
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Round 3
    A – 30 triceps with rock
    L – 50 calf raises with rock
    A – 50 big boy sit-ups
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Return the rocks, penguins, one-legged wife pleasers. Mosey to the flag for CoT.

    @Fracsac reminded @Kenna Brah not to forget to set his ALARM in the future. To which @Kenna Brah decided to give YHC an ‘F’ for Q… “F’n A.L.A.R.M.S. Blaring”

    Let’s all keep @Macgyver in our thoughts and prayers.

    Thanks for posting with me! My 2nd Q and 17th post in 2023!

    SYITG!

  • Wet & Wild with Napoleon on Crack! – from Fracsac

    Torrential rains for a brief but brutal period the night before left the track and inner field looking more like a community pool than a field. Lucky for the Pax, YHC arrived early and set a few things up.

    Flag planted, classic rock on the speaker, disclaimer given, mosey in a direction to get us in a parking lot on the back side.

    Warmup with regular stuff, no clubbin though. We got stuff to do! Threw some Tempo Merkins in for good measure.

    Left leg and right leg power ups x 20 at the benches where they do pseudo yoga. Added 15 dips in between

    Mosey to where the cones were set up. 11 burpees at start, bear crawl to cone 10 burpees, continue the backwards Route 66 down to 1 burpee.

    Mosey to gymn where we did some Sunday Mornings x 3 on Hump Day!

    Mosey back to the cones, each pax stand near a cone. 5 burpees to get the pax to listen.

    The end pax throws the frisbee 2 pax down, receiving pax unable to move. If HIM catches it, continue down the line. If frisbee is dropped, 4 burpees for the group. 9 sets of burpees or 36 more. Add the 5 and 66 previously and we did 107 total.

    Mosey to the flag for CoT

    NMM

    It was great to see Napoleon from Birmingham back, and he brought Sergeant Crack with him!

    66 burpees , plus the 5 and then 9 sets of 4 burpees for frisbee drops, or 36 more, gave a total of 107! Well done!

    YHC kept the pax feet semi dry.

    Thanks for posting with me!

    SYITG

  • Life by Burpee – from Heisenberg

    Warm-up IC IW x20, Abe Vigoda 15, Grass Grabbers x 15, SSH x 31, Arm Circles x 20, 8-Count Body Builders x 10

    The Thangs:
    Alternating Lunge Walks/Bear Crawls with five burpees at each of the ten cones for 100 yards

    Mosey to locked fence and back to endzone for . . . . .

    Death by Burpees – With one-minute rounds we started with one burpee, and added a burpee with each successive minute. The first 5 minutes were almost a waste of time. Minutes 6-10 were a little more exciting as the time available for rest continued to decline. I ran out of time at round 12. I am not sure if anyone made it past round 14. Rudy insisted we complete round 15. Rudy has developed an affinity for burpees.

    Back across the field to use up the remaining 10 or so minutes.
    LBC, Flutter Kicks, LBT’s, Low Slow Squats, Monkey Humpers, Wife Pleasers, American Hammers and 10 more burpees.

    TClaps to Triple Shift for doing much of the above with a sandbag.

    I executed approximately 160 burpees bringing my 2023 burpee total to 1400

  • Rock the Route 66 – from Fracsac

    YHC saw the Rock City Q spot open and having not led at that AO for some time signed up.
    Weather was 54 degrees with a cool breeze, but not cold. Track was very wet from earlier rain, so no go there.
    Disclaimer given and mosey to the rock pile for warm up. Regular stuff with one set of 4 burpees OYO and one set of 5 burpees OYO. No clubbin this day, packed agenda!
    Grab a rock and head for the cones set up. Route 66 with Burpees and rifle carry between cones. Cones took pax to the parking lot.
    10 rock curls, run to gym and do 5 Burpees. Complete 5 rounds increasing curls by 5 each round. That’s 25 more burpees.
    Return the rocks and circle up for ring of Fire. 2 rounds of 6 Merkins each. Mosey back to flag.

    COT

    NMM

    – YHC really threw the group off with the count off in the beginning. The pax were sure their number would have some meaning and would be called upon. Maybe next time, or maybe not…..
    – There seems to be 2 schools of thought in the Route 66, especially when burpees are part of it. The first is start at 1 burpee and end at 11. The other thought is to start at 11 and finish with 1 burpee. Which school are you in?
    – Mondays suck, especially after a Saints loss. F3 makes it all better! Thanks for posting with me.
    – That was 100 burpees today, some did more. It’s not too late to jump on the 3100 burpees for January train…..check out the Iron Sharpens Iron Slack channel for more info.

    SYITG

  • A VQ Begins a New Year – from Pool Boy

    Conditions: Wet and 58 degrees
    5:27 am. With the football field and track completely flooded, I call an audible and change workout.
    After quick disclaimer, mosey over to the rocks.

    Warmups:
    Abe Vigoda
    Arm circles – with clubbin included
    Imperial Walkers
    Side Straddle Hops
    Peter Parkers
    Mosey over to the parking lot by the gym after grabbing rock. Without rock, sprint to the gym:100 side straddle hops and then head back to the other end of the parking lot. Sprint to gym: 75 squats and back to parking lot. Sprint to gym: 50 merkins and back to parking lot. Sprint to gym: 25 calf raises and back to parking lot.
    With rock over head, indian walk to the gym and back to end of parking lot.
    Mosey over to soaked baseball field. Individual rock toss/throw from one side of the field and back.
    Mosey back to the rocks for Coolorama:
    Abe Vigoda, imperial walkers, side straddle hops, Big Boy Sit ups, Peter Parkers.
    Mayhem with the anticipation of his first Q Friday jumped in with:
    25x Flutter kicks
    20x Hello Dolly’s
    20x Tin Scissors
    50 LBCs on your own
    COT
    Honored to lead today with first Q and appreciated everyone’s help.
    Prayers for those in need and for a faith filled 2023.