F3 New Orleans

Tag: Architect

  • 2024 Rock City Review – from Hawgcycle

    Conditions: Thick Gloom, 52 degrees, 95% Humidity, Wind 2.0 mph from SSW

    Ten men met in a thick fog for a Rock City 2024 Year End Review.

    Warm-up:
    • SSH x 20
    • Abe Vigoda x 10 – We did them slooooow like they are supposed to be done
    • Grass Grabbers x 10 – The natural follow-up
    • Crab Cakes x 10 – Why do we just touch our knee? Can we change that in 2025?
    • Tai Fighters x 10 – Quality stretch for the knee. Similar to the stretch you get from standing

    The Thang:
    Today was the 53rd Monday of 2024 and you are reading the 29th RC BB of the year. That leaves 24 Mondays without a BB. We did a burpee for each.

    Moment of Silence for the Schaff Family, who were involved in a car accident and lost April Schaff at the beginning of the year.

    Triple Shift’s Mini-Cooper. In February, Triple Shift wanted to do a Cooper (10 burpees, 10 Squats, 10 Merkins, and a 400m run, followed by 9 burpees, 9 Squats, 9 Merkins, another 400m run, continue counting down to 1 rep of each). A wet track thwarted his plans and he modified. Today we did the round of 10 and the round of 9.

    We moseyed to the Rock Pile, remembering the time Fast Tax sterilized himself jumping the fence by the playground. We all took the gate by the parking lot.

    Architect’s Manniversary Workout – We recreated a portion of this workout.
    • Architect – 12 Thrusters
    • Hawg – 12 Curls, Architect – 10 Thrusters
    • Vagabond – 10 Lunge twists, Hawg – 10 Curls, Architect – 8 Thrusters
    • Mr. Rogers – 10 Hell Raisers, Vagabond – 10 Lunge Twists, Hawg – 8 curls, Architect – 6 Thrusters

    Mosey with the Rock to the Flag

    Hand Grenada’s Rock Mile – One of the backblasts was a hand written note on the back of a McDonald’s napkin that someone found and entered into the computer for Hand Grenada. It detailed a mile around the track carrying the rock and doing exercises every quarter mile. We started with 10 chest presses, ran ¼ mile and did 10 OH Presses, ran ¼ mile and did 10 squats.

    Mosey back to the rock pile where we dropped off the rock and walked backwards to the flag

    NMM
    Overall we had a good year at Rock City. I was pleasantly surprised that there were 28 completed backblast. I think most people would have taken the under on that number. We still have lots of room for improvement. As many of the men spoke about in the COT: let’s reach out and encourage the guys that haven’t posted in a while, let’s try to get new men to come out, let’s be more fit at the end of 2025 than the beginning, and let’s make sure that we are investing in ourselves and those around us throughout the year. There is no reason we shouldn’t have 20 men on the regular at Rock City. Let’s make it happen.

  • The Mogadishu Mile – from Kilo

    YHC was a bit nervous for this VQ but before the gloom came, he spent the previous night checking the Q sheet, looking up a beatdown worthy of the events of the day (asking for his FiA’s dad’s blessing). No one signed up to Q, the Pax questioned who would do it and YHC claimed it less the moment pass. The Pax were kind enough to let him VQ and offer some fraternal correction along the way.

    Disclaimer, mosey, Warm-o-rama, then the Thang:

    4 Rounds: 19 ground-to-overhead, squats, merkins, 400 meter mosey all while maintaining contact with your favorite rock.

    Finish with announcements, intentions and COT

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • 911 Nine Year – One Month – One Day Manniversary – from Heisenberg

    Backblast from my first post – https://www.f3nola.com/2015/10/14/one-year-later-2/

    Disclaimer
    Warm up – Grass Grabbers IC x 10, 5 Burpees OYO, Abe Vigoda IC x 10, 5 Burpees OYO, ArmvCircles IC x 10, 5 Burpees OYO, Imperial Walkers IC x 10, 5 Burpees OYO
    The Thing – 11’s Squats and Flutter Kicks (2=1) From the goal line Squats then bear crawl to the center cone 3 Burpees then lunge walk to the Flutter Kick Line. After Flutter kicks lunge walk to middle perform 3 more burpees then bear crawl back to the goal line. Repeat 10 times.
    While waiting for the Six – various abb exercises.
    Burpeepalooza – Burpees IC x 10, 8-Count Body Builders IC x 10, 10-Count Body Builders IC x 10
    Cool down – Tin Snips IC x 20, Freddy Mercuries IC x 20, Monkey Humpers IC x 20, Arm Circles IC x 10, Grass Grabbers IC x 10, Abe Vigoda IC x 10, 1 Burpee OYO

    COT – Happy Birthday Chips

    111 Burpee Equivalents for those that count their burpees
    Note: I would not have been able to do this workout 9 years ago.

  • 2nd Manniversary – from Pool Boy

    Warmups consisted of
    SSH’s
    Imperial Walkers
    Grass Grabbers
    Burpees
    Abe Vigoda’s
    THANG
    1.Grab a rock and head to the Pavilion for 3 rounds of:
    Curls
    Dips
    Step Ups
    Decline Merkins
    2.Headed to the parking lot
    Run to the fire hydrant and back to the start with exercises consisting of SSH’s, LBC’s and Merkins
    3.Ring of Fire
    Rifle carry while the one in the middle did burpees on first round and squats on the second
    We finished with some donkey kicks, burpees and lunges

    We welcomed FNG Kilo to the group.
    Mary and COT

  • The “Rubber” Incident – from Mr Rodgers

    So, I rolled into the gloom around 5:20 a.m., eagerly waiting to spot some pax—you know, real people to suffer with. But alas, it was just me and the darkness. Then, out of the shadows at 5:28 a.m., the Knees Over Toes squad emerged like a twisted scene from a horror flick. Rougaroo whipped out some rubber band thing (yeah, no thanks!), and I was left wondering if I’d stumbled into an unauthorized stretch therapy group.

    At this point, the likelihood of going solo was high. I even started prepping for my own lonely beatdown… but then, salvation! A train came by, summoning four late pax with impeccable timing. With no time for a disclaimer, we set off, breezing through some Abe Vagotas, grass grabbers, and side straddle hops with a flair that only exhaustion at dawn could bring.

    Then it was time for the main event: “Friend Cindy”—aka 5 pull-ups, 10 merkins, and 15 air squats paired with half-bleacher sprints. We hammered out 4 rounds, netting 40 pull-ups, 100 merkins, and 120 air squats, because apparently, we were feeling ambitious.

    We rounded it all out with some good ol’ Mary and wrapped up by the flag for a quick prayer.

  • Lil BOO Thing – from Vagabond

    Dora

    rifle carry around mound pumpkin
    50 burpeees
    100 merkins
    150 squats
    200 plank jacks

    Little pumpkin soccer

    All pumpkin free for all get as many between goal post as possible

    COT

  • You Can’t Ignore The H8! – from Hawgcycle

    You cannot ignore the H8! We tried. There was no H8! in April. Honestly, I forgot all about it. I guess I tried to push the H8! way down deep, but it never went away. The last few months have shown me that the H8! is always there. I can’t ignore it. I have to deal with it.

    The Thang:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point, you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins…burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.
    The goal is to complete 8 laps in 40 minutes. According to MapMyRun, each loop is approximately 0.4 miles. Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP in 40 minutes.

    NMM

    • This was a full compliance hate – Strict 40 minute time limit, running on the sidewalk, no corner cutting, and bear crawling the entire length of the neutral ground.
    • We had 12 guys attempt the H8! Today. That’s a good turnout. T-claps to The Architect, High Rise, Mahatma, Mayhem, Pinewood, Mr. Rodgers, Rudy, Smooth, SOGO, Thighs, and Triple Shift for choosing to do hard things.
    • Was Mr. Rodgers brazen enough to attempt the H8! in a weighted vest?
    • A special shout out to High Rise and Mayhem for resisting the pull of the LVCC and their Temple of the Ole Man River. Members of the temple are devoted to a Chatbot they call Coach Greg. I was hoping a few more members would be willing to choose to battle the H8! Especially without their High Priestess Kuch and his Eunuch Glitter Balls in attendance. Unfortunately, the devotion of the following was too strong for them to waiver from the Supreme Chatbot’s commands. Bongo, El Guapo, Jesus Juice, Mama’s Pride, Saban, Sandberg, and Thumbwar sacrificed their manhood in sacred devotion to Coach Gregg this morning with a 45-minute easy run ritual.
    • Three completed all 8 laps today: Smooth, YHC, and The Architect.
    • Smooth went back out for lap 9 and was about 5 seconds short of finishing the running portion of the lap.
    • If you have ever helped with a Youth Run Nola event, you will know that the kids take off in a sprint when the gun goes off. They do not know the difference between a 100-meter dash and a 3-mile run. I’m guessing Pinewood is a YRN alum.
    • There were a few guys that finished the eight laps in just over 40 minutes. They are prime to get all eight in April.
    • Speaking of April, we now have 6 months to prepare. Let’s keep pushing each other to stay disciplined and continue accelerating.

  • The Windy H8! – just a little practice – from Mayhem

    55F – 62% RH – 52F feels like temp
    15-20mph wind gusts on the lake

    I typed a nice long BB yesterday morning. It was awesome. It is ashamed it didn’t post and you missed out. I cannot bring myself to pen such a beautifully written message again. Therefore you only get the basics…

    Chilly. Windy. 4 PAX.
    6 rounds of H8! followed by 6 minutes of Mary.

    COT
    Count
    Name
    Announcements
    Intentions

    SYITG… 10/19 @Mothership, 10/24 @Okwata, 10/26 @MistyMountain