F3 New Orleans

Tag: Architect

  • Pain and Self-Loathing in New Orleans – from Bolt

    Checking the Q sheet at 9:00pm YHC expected to decide whether to post or not based on the name and seeing none, my fate was sealed—there would b no fartsack Friday for the Q is now I. Filed with self-loathing for myriad reasons, that would guide our plight in the gloom so off to bed I went. Pre-Q jitters must’ve had me tossing during the wee hours as thoughts of bear crawls, rocks, 11s and burpees swirled prior to the alarm.
    Warmorama varied slightly to account for YHC’s very tight everything (opening song of course did NOT vary—Frac was pleased): Abe SLOWgodas, IW, Tie Fighters, Seal claps, OH claps, PP/PP, SSH Head to playground for Morning Calls and mosey to rock pile for a rock that pax would carry to the hill.

    The Thang: 11s it is (despite Frac and Boo Boo NOT hearing the intro) with OHP on backside of hill followed by bear crawl up to top/mosey down to trackside for LSS/Crab Can Cans (dropping into crab walk position after LSS in order to kick each leg up like a Can can dancer—Fast Tax shoulda been here!) followed by mosey to top of hill for 5 8-count BB and down the hill to start the next round. Break Down had been doing 10 reps of OHP each round, having forgotten how 11s work; welcome back Kotter.

    Mahatma Mayhem and the usual studs took up Mary as the mere mortals tried to finish up before heading back to rock pile at 6:12. Back at flag past 6:15; apologies pax—will drop Morning Calls next time (or move to the end). There was only one song skip and very little mumble chatter during the Thang so it must’ve been sufficient . COT, gratitude for the pax.

  • The Rocks are Recovered – from Fracsac

    YHC was asked the night before to sub for Gabby as he was recovering from rolling his ankle climbing Mt Everest.
    8 of us headed to warm up while 3 headed to KnoT it out.

    Warmup was regular stuff. YHC then moseyed in the opposite direction of the rock pile, and Mr Rogers knew exactly what that meant. You see, several weeks ago he disrupted the balance at Pontiff by creating a new rock pile and the powers that be reacted with a rainstorm so powerful that floods were seen akin to what was experienced in Katrina. With another round of storms coming, the balance must be restored.
    Speaking of balance we hit the playground with the merry go round after recovering the rocks. Partner up and do some rock squats, pull-ups, burpees and derkin style rotation of the big wheel as the timer.

    Head back to field for CPR:

    Curls x 10, OH Press x 10, Rows x 10
    Bear crawl 20 yds for 5 burpees and lunge walk back. Repeat x 3 with other MoT.

    Head to playground nearest rock pile.

    Ring of fire:

    Hold rock overhead waiting. Burpees x 10 moving around counting to 5.
    Next was curls while holding rock.
    Next was big boi sit-ups sans rock and chest press con rock.
    Next was flutter kick waiting con rock and chest press x 10.
    When asked which was the hardest of the last ones, pax unanimously demanded to repeat the burpees ring of fire.
    Return the rocks to their rightful place and do a round of Mary.

    Horses to the barn.

    CoT

    NMM

    The stickers are bad, so bear crawl was revoked and did bunny hop and duck walks.
    The ring of fire was held on the mulch area by the playground. Burpees in a ring of fire are brutal. We need to do it more.

    Thanks for posting and doing stupid stuff with me. The opportunity to lead is always invigorating and much appreciated.

    SYITG

  • 9: For/19 – from Bolt

    YHC pre-blasted a call for HC the night before as the plan was developing to gauge headcount and in true F3NOLA fashion there’s was minimal response so it was pleasantly surprising to see the mid-field circle grow to 10 pax as the warmorama began with our much beloved theme song (I know Frac secretly has it on “repeat” as he drives to work his 2, soon to be 3 days a week–COMPLIANCE!).
    Abe SLOWgodas, SSH, seal/OH claps, tie fighters, self love, mosey to playground to complete warm ups with Morning Calls. Mosey to the rock pile advising pax to select a medium rock they could do lots of reps with, where YHC laid out IN CLEAR DETAIL, that we would do 9 (on 4/19, where’s Rudy when I need him!?) consecutive exercises of 25 reps each OYO and as you finished either plank or SSH on the six.
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    The mumblechatter was considerable and distracted the pax from executing properly because after going through the entire list of 9 YHC reiterated the first three as we began to kick us off and announced I’d call them out as we progressed. Some nameless pax (KB/Mr R) were planking after the first 75 reps which created confusion for other pax and elevated the mumblechatter—must get back on the rails. We continued through the next six exercises without much incident and considerably less mumblechatter, especially as the final task of 25 man-makers loomed large (grunts replaced words—success). Round two each pax was issued one of the same nine exercises and led the circle of pax in cadence then the next pax so all 9 are done without stopping: 1 rep each, which Bogey took issue with as not being worth it and also complained about the getting down/up which (was BY DESIGN); along the way we learned Mr. Rogers was never given the you tube link for counting cadence. Subsequent rounds were 2 then 5 then 10 reps per exercise before the next pax led in cadence with slight pauses between rounds to catch our breath.
    Next was 5 minute EMOM of what else—10 burpees! This is when Bogey decided to use the burpee rule thinking he was gaming the system yet he simply added more burpees to the count. We finished with protractors.

  • S&M is for KnOTers Too… – from Bolt

    As the magic hour struck Vagabond took off as the lone runner and the KnOTers joined the ‘Mat-ers for S&M. KnOT walk the track path to the pavilion where we focused on hammies and hippies (IT band). COT.

  • Impromptu Q – from Kenna Brah

    Me and a lone down ranger met in the gloom, when out of the shadows appeared a few good men. Scantron departed on the 5:32 to KNOT-town, wheile the rest mosey’d to the Pile o’Rock.

    Warming up
    Self Love, Arm circles
    Mtn Man Pooper Good Morning – That’s when Frac materialized.
    Torso Twists
    Imperial Walkers
    Low Slow Sq
    Slow Vagodas

    Pick up a challenging rock and rifle carry to the pavilion
    Served up a imaginative smorgasbord of HIM growth food:

    Merkin, bird-dog, Merkin, Peter Parker Merkin, Parker, Peter Merkin, mountain climber, Merkin Plank jack – Repeat five times

    Broga Stretch

    With Rock
    Sumo Squat
    Curl
    OH press
    Tri Extension
    Repeat 5x

    Four count wife Freddie Mercury 4 count, Four count wife pleaser, flutter kick ,Four count wife pleaser, Hello Dolly, Four count wife pleaser, O DOlly, Four count wife pleaser, Four count wife pleaser, Parker Peter Repeat 5 times

    Broga stretch

    Wife pleaser with Rock, 4 Ct chess press, pull over, five big boy situps with rock overhead flutter kicks – Repeat five times

    Broga stretch

    On the Table – Reverse wife pleaser, L/R leg on table – On Table -5 Leg lifts , 5 Single leg squats each, L/R Leg up on table – 10 CT Stretch each leg, 10 second runner stretch

    shake out
    return rocks
    mosey back
    COT

  • Not meant to be a joke….the plan “easy” it was the partnered effort that made it challenging – from Mahatma

    April 1 2024 70deg and it’s Rock City. YHC had his black box, playlist ready and a game plan….. Disclaimer given we headed to the field. Tenderloin hit the track to his standard routine so that gave us 9 no what a minute a late undecided 10th arrival; is he a Rucker, Knoter or interested in joining the pack? No amount of camaraderie coaxing could draw the 10th so off he drifted to wonder with out any real plan yet in his mind showing up was 1/2 the battle and a sure win.

    During the warm up the 8 were instructed to choose a partner, who was choosing who? Bogey Elgapo Rudy Architect vagabond PoolBoy

    Well it worked out and YHC ended up with some 49er from the hills of AR.

    Instructions: start with Red Barchetta (for those that know: know 100 SSH, 75 BBS, 50 Squats (Looking at Hawg either I shorted 10 or his youthfulness was just showing off) 25 Hand slap merkins, 10 Burpees
    Then straight to the bleachers for the stair snake upon completion run to the start 10 Burpees
    Then hit the field for a partner bear crawl push swapping 1/2 way.
    Once done head to the goal line where Hawg lead Mary until the 6 showed up.

    With that complete we met at some random spot on the track where we were going to run partnered 200s – Rudy was showing his smarts and pointed out to the Q that we had to move to the middle of the track to keep it fair.

    With a total mile complete we did a little
    Mary: 3 rounds of something then off to the pull up bars for 3 rounds of 3 with 5 Merkins between each round.

    Then line up at the track Bernie Sanders back to the start – several of the Yutes took off to push the pack.

    Finished with another round of Mary and a few April Fools promises of it being the last round.

    COT – with a little bit of passionate prayer for male leadership.

  • 80s Music and Burpees – from Rudy

    twas going to be a slopping post-rain morning in Pontiff, so YHC decided we’d head straight to the Pavillion. After saying good bye to our walkers and KoTers, the 8 PAX grabbed a rock and moseyed.

    Bogey and Fast Tax in particular seemed to enjoy a collection of 70s and 80s tunes. So we’ll use that as the Sound Track for Tabata.

    10 sets, 45 seconds on 15 second off. 4 Arms, 4 Abs, 2 Legs.

    Then head to the parking lot for 25 yd out-and-back sprint, 5 burpees then SSH for the 6. Repeat x4.

    Back to the Pavillion to repeat a round of Tabata. Then back to the Parking lot to repeat the burpee sprints.

    Back to the flag, via the Rock Pile sending our implements into splash-down mode in the swamp.

    At the flag, many prayers for health and comfort to those who are sick and suffering.

  • 9 to the Left is 2 to the Right – from Hawgcycle

    Warm-Up:
    Moseyed to the t-ball field by the tracks. SSH x 20; IW x 20; LSS x 20; Tempo Merkins x 15; Windmills x 10; Jack Web to 10 (2:1 Air Press:Merkin)
    The Thang:
    We ran back to the rock pile to pick a rock and then returned to the t-ball field. We circled up and did a Rock Stack. We paused between each set of exercises to share the number of children each man has. Once we finished that we shared their names.
    • Man Makers x 5;
    • Man Makers x 5; Presses x 10
    • Man Makers x 5; Presses x 10; Squats x 15
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20; Rows x 25
    • Man Makers x 5; Presses x 10; Squats x 15; Curls x 20; Rows x 25; Bench Press x 30
    We returned our rocks to the pile and finished with some Mary before Horses to the Stable back to the flag: LBC x 20; LBT x 20; Crunchy Frog x 15
    What we learned:
    • Hand Grenada named his kids Davis and Beauregard. Beauregard is a girl.
    • The Wedding Planner is a virile man (but we already knew that).
    • The most popular names among the pax kids were Colin, Christian, Colleen, Carrie, and Caligula
    • Mahatma and Boge named their kids the exact same thing
    • The Architect has never uttered a two-syllable word
    • Rudy originally told us he had three kids. When it came his turn to name them he only named two. He had originally miscounted.

  • 3 Stations – from Pool Boy

    5:30 Disclaimer given and we head to the parking lot between the Pavilion and the Senior Center.

    Warmups consisting of:
    SSH
    Abe Vigoda’s
    Cement Grabbers
    Arm Circles
    Toy Soldiers
    Imperial Walkers
    Mountain Climbers

    Thang
    With the help of my 12 year son the night before, rocks already at our location.

    Partner up
    3 stations – Rotate after 10 mins.
    Station 1
    Rifle carry from Pavilion to speed bump while partner does squats
    Station 2
    Lunge walk to senior center;partner curls
    Station 3
    Jump rope; partner runs to entrance stop sign

    Mary back at the flag.
    COT

  • 4 Pavilions – from Pool Boy

    Arriving at 5:15 in the gloom to a beautiful morning, it was go time!

    With the intro at 5:30, we moseyed over by the rock pile.
    Warmups:
    SSH
    Slow Abe Vigodas
    Grass Grabbers
    Burpees
    Imperial Walkers
    Arm Circles
    Low Slow squats
    Mountain climbers
    Slow merkins

    The Thang
    Grab a rock and head to pavillion by the dog park
    5 burpees
    15x left leg step up, 15x right leg step up
    20 dips
    25 curls
    Head to 2nd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    Head to 3rd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press
    4th pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press( Did not complete all; ran out of time)
    40 LBC’s)Did not complete all; ran out of time)

    COT