F3 New Orleans

Tag: Architect

  • Runners, a Rucker, and some pop-up Architects – from Charmin

    Started with one rucker, four runners, and picked up The Architect along the way.

  • It Wasn’t Me – from Architect

    Since the listed Q didn’t show, and no one else stepped up, I had no choice but to take the lead and use my enhance mental capacity to scheme up a decent workout on the fly.

    Disclaimer provided, encouragement provided to push one’s self. Warm-ups conducted.

    Mosey’d to playground for some group therapy. First group hung out, second group just sat there, and the third remained face down. Threw in some squats because there were some special requests for leg work. PAX rotated through the three stations above.

    Partnered up and grabbed some rocks. Round 1 – Pairs made it across the baseball field, one riffled carried, the other bear crawled (also by special request). Partners switched as needed. Round 2 – repeat round 1 but with lunges (again, trying to accommodate special requests)

    PAX whined about HR remaining too low (obviously they neglected to listen to the disclaimer). YHC threw in some sprints and BBsitups. After rocks returned, workout concluded with some Mary and COT.

  • National Drive Thru Day – from Rudy

    July 24th – National Drive Thru Day. Every day is a holiday, you just gotta find it. And this one had an immediate relevance for YHC, as it allowed me to break out a favorite Rudy-Family road trip song.

    Yup, Weird Al’s 10 minute “Trapped in the Drive Thru”

    Head to the rock pile for a quick warmup with some stretches (while Hokie and PVC disappeared for the mysterious KoT). While stretching, YHC saw the tracks and remembered how weak his balance is. So – lets mosey up to the tracks.

    * Try to hold balance and get 5 squats. Once done with that, start walking the rail. Mayhem showed his prematurely old balancing (lack-of) skills, while The Architect was off to the races. YHC did manage to get 5 squats in But it was NOT easy.

    Then grab a rock and lets head to the Pavillion for some Tabata.

    Round 1 – the PAX were astounded at the riffs, the intricacies of the melody and the story of the drive thru. 10 sets, 45 seconds on 15 seconds rest, going through rock based exercises. The cycle completed just as Weird Al realizes “They forgot the Onions”.

    Round 2 – same exercises, but the music this time was July 24th birthdays. Robbie Grey (Modern English – I Melt With You), J-Lo (On The Floor), Kristen Chenoweth (Popular), Marvin the Martian (I’m a Martian).

    At this point, Bogey and others seemed VERY upset about the musical choices.

    Finally – head to the building for a final round of Wonder Bra’s, celebrating the birthday of the Original Wonder Woman (Lynda Carter) while she sang Put the Gun Down.

    Mosey back to the flag to the sounds of Eye of the Tiger for our COT.

  • Sleep well you Nutria – from Hokie

    Thursday, July 20, 2022, at an AO known as Wally Run. Only two individuals participated The Architect and Hokie. It seems like the rest of the Pax (participants) were absent or took a break due to enjoying some drinks on Wednesday night after the CSAUP (Completely Stupid and Utterly Pointless) event called Gnarly Nutria.

    During the event, The Architect took charge and ran the Wally Run, leading the run from start to finish and setting the pace only he could match.

    On the other hand, Hokie focused on taking care of his knees and tibialis (shin muscles) by performing knees over toes training. Knees over toes training is a specific exercise technique that targets knee health and strength.

    Additionally, in our COT with lifted up thr upcoming St. Vincent 500 in Thibodaux, as a future fitness challenge or race that the F3 guys should Clown Car.

  • Z90s and some pax did a pretend workout – from Bolt

    YHC dug back in the annals (reread the word without your filthy mind filter) of previous Qs for something I hadn’t done in a bit—Z90s it would be with the exercises tweaked and the modes of transportation unchanged. Like many NOLA pax who are also part of the coolest generation on planet Earth, I became an adult in the 90s so this workout title includes a Z for many 90s reasons: Z Cavaricci pants, it’s the end of the alphabet like we are the last generation to not suck, it’s the movement pattern we would follow around the bases, I could go on but on to the Thang which followed the usual warmorama stuff/soundtrack followed Morning Calls for the absent Rudy.

    Z90s: 5 thru 20 reps/4 exercises, mix movement between between bases each round, mosey back to home. Skip rule in effect and an all 90s club mix playlist which guaranteed penalty burpees; it was far worse than the playlist I actually created if u can believe that!

    Round 1 (bear crawl between home, 3rd, 1st, 2nd): burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkin 15x, plank jacks 20x

    Round 2 (crab walk): burpee, air squats, Peter Parker, American hammer 2:1

    Round 3 (crawl bear): burpee, Bonnie Blair, Parker Peter, overhead air presses

    It was at this point I gave the pax the option for Qs choice or a fourth round and after some debate Frac and The Architect split, pushing Bogey to be the swing vote, opting for round 4 (would’ve been Mary plus decadie of death) and there was mention of dancing so I called an audible on the movement between bases.

    Round 4 (dance moves of pax choice): burpee, R/L side squats, diamond merks, mountain climbers 2:1

    Back to flag—NOT. At the flag I noticed we had two minutes to spare so not wanting to cheat the pax out of their money’s worth we ventured to the edge of the outside track shoulder to shoulder to put on a show for the Old Metairie muckity mucks: Humping of the monkey followed by pleasing of the wife followed by O rings just to solidify the theme for the obviously horrified onlookers.
    In retrospect, I either forgot how much Z90 can suck or it was a poor choice given all the workouts I haven’t been to recently and only kicked my own ass. I’ll let the pax chime in. Winded, honored, and grateful. COT.

  • Three Sixes leading up to Poker Night – from Mayhem

    Q arrived early to setup the cones
    5:29 Hokie and the KnOT tribe tried to steal my Q thunder
    5:30 sharp gave the normal disclaimer, reminding Pool Boy that Q actually is not a professional trainer

    Mosey near the tracks for warmup: AV (supposed to be slow, but Q was excited), GG, SSH, IW… on your face ST, PPP… recover AC

    Hit the rock pile for a rock that you can rifle carry to the far side of the hill
    The Architect went big, it would cost him later

    6x6x6 (six rounds, six stations, six reps)
    Run up the hill to the cone, 6 reps of given exercise
    Run down the hill to the cone, 6 reps
    Bear crawl to the cone, 6 reps
    Run backwards to the cone, 6 reps
    Up the hill backwards to the cone, 6 reps
    Down the hill backwards to the cone, 6 reps
    Mary or pick up the six before moving on to the next round as a group

    Rd 1: Burpees
    Rd 2: Bonnie Blairs
    Rd 3: Mountain Climbers
    Rd 4: Squats with the Rock
    Rd 5: Merkins
    Rd 6: Man Makers

    Return the rocks
    Back to the “flag”

    COT
    Gnarly Nutria reminder 7/19 @ 6pm
    Continued prayers for Boo Boo and his M, as well as Tenderloin
    Thanksgiving for Charmin getting his new ride

    Gratitude for myself and my M, today is our 20yr anniversary of the day we met

    I have a feeling that those in the gloom are not going to poker, and those going to poker were not in the gloom…

    Thanks for letting me LEAD!

  • Hard Times make strong men – from Kenna Brah

    IMPACT Warm Up
    Imperial Walkers
    Merkins
    Plank Jacks
    Alt Should Taps
    Crunches
    Tie Fighters

    First and 10
    Heavy Rock – 11’s
    10 yd Line – 10 Curls, 1 OHP
    Sprint to Far end Zone,
    Recovery Jog Back

    Added Some Mary since we killed that first round!

    Recover on the Other End
    13’s
    Reverse Run Like Before
    12 – Sumo Squat,1 – Clean

  • 7s on 7/7; where’s Rudy!? – from Bolt

    Mambi (welcome back Kotter) and Rougarou did KnOT.
    Warmorama of the usual to the usual tune with 5 bonus burpees at the end bc…well it is Friday!

    The Thang:
    Mosey to playground for Morning Call just for Rudy in support of his Murph training (yet no Rudy to be found).
    Mosey to rock pile and circle up WITH the Q on your six for some Mary: LBCs x 31, Penguins x 32, Wife Pleasers x 20.
    Grab a large rock and head toward the dog park single file (SINGLE FILE Kenna Brah!) thus we had 5 penalty burpees for not following instructions (YHC could tell in the warmup that KB would b a problem today). Bogey excitedly asked to change the song thinking the 5 burpees were paid as a “skip tax” instead of penalty—wrong, 5 more burpees.
    Continue single file toward the dog park when YHC called an audible for the pavilion (there’s no way we would finish on time with what I originally conceived).

    Circle up for everyone’s new favorite: protractors followed by 7s on 7/7 (Rudy lives for this kinda thing—still no Rudy!) made up of rock chest press/8-count bodybuilders with 5 box jumps sandwiched in between. There was a Hand Grenada skip somewhere in there, costing everyone 5 burpees.

    Rochamburpee is next: pair up in high plank for 10 rounds of rock, paper, scissors where the loser does burpees, the winner does merkins, and a tie is merkins for both with the count being the round number. The pax REALLY liked this as Pool Boy mentioned at coffee that it seems easy enough at the outset.
    Return rocks to pile; YHCs rock seemed to get much heavier on the way back(must’ve soaked up humidity or something). Mosey to flag. COT (honored as always, gents)!

  • Can I get the Instructions Again? – from Architect

    Let the KOT folks get on with their routine, then gathered the PAX for some warm-ups and stretching. Proceeded to induce confusion early on which lingered throughout the workout.

    Everyone grabbed their favorite rock, and we made our way to the parking lot. I provided as much clarity as possible as we went through some suicides with and without the rock. FNG showed up late, but jumped right in. PAX felt guilty and grumbled that no one brought an extra rock to share.

    We moseyed over to the Hill, and capped the workout with some 11’s accompanied by OHP at the top.

    Ended with more confusion in the COT, but was finally able to get FNG a shiny new name, Radiohead.

  • Not a professional, also not Kenna Brah… – from Bolt

    Coming in hot and tempted to grab my speaker given Kenna Brah’s previously scheduled Q, I opted to have faith KB would screech in behind me to lead the BD—shoulda grabbed the speaker. Too late; disclaimer and urging the pax onto the field still hopeful for the Qs emergence during the “Warmarama (sans music—the pax were disappointed). Usual stuff with a Scantron stretch added in just because. Guess YHC is the Q and also not Kenna Brah.

    The Thang: Bogey astutely noted as Warmarama ended that pax would gather along the goal line in plank for what was going to b a periodic BD opener and now YHC is almost forced to make it as much a mainstay as Rapper’s Delight and burpees (u can thank Bogey)—Plank Hurdles (the pax from Monday rejoiced) and Vagabond started us off on the right hash rather than midfield, the path had been set. Upon completing the length of the field to the back of the opposite end zone (despite Bogey urging to continue to the tracks) it was time to circle up for 25 LBCs, on your feet for 5 burpees OYO, sixes for 20 wife pleasers, up for 5 burpees, sixes for O-rings 10x each direction, 25 monkey humpers (a theme had developed which cleared the track of all onlookers) 5 burpees.

    Continuing his Nostradamus-like ability, Bogey correctly predicted after our mosey to the playground equipment that morning calls were next. These really sucked on Monday with 12 people and they still sucked today with only seven people.

    Mosey to the far curb of the gym parking lot for 20 tricep dips to warm us up for bears eat crabs in honor of Charmin (who it turns out had a fender bender otw to the BD). The Architect was successful again in completing the course as a crab along with Heisenberg who ventured in with his passport from the BIG CITY. All other crabs became bears upon my tag, yet ate no crabs. Circle the six and bear crawl the rest of the way with them—no man left behind.

    Mosey to the pavilion for 20 RLSU, 15 derkins, 20 LLSU and then in honor of Mahatma, the plank-merkin Indian “run” much to everyone’s delight–ful groaning as we got to the halfway point.

    Mosey back to nearest end zone and circle up for protractors cuz Pool Boy remarked how much he liked them Monday except we were only able to dedicated 1 minute to them for time—I won’t let u down next time, Pool Boy. Back to flag, COT.