F3 New Orleans

Tag: Baton Rouge

  • A Buzzer Beatdown

    The Scene: The Knoll

    Conditions: Mosquitos and Mud.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Warmest day of the year. But we still did our warm-a-rama.

    Started with one full lap ending at the sundial.

    · SSH – 25x IC

    · Arm cirlces (15 Fwd/15Bkwds)

    · Bobby Hurley – 15x IC. (FNG was excited about this one. Gave a little shout out to ASU, he’s alma mater.)

    · Al Gores – 10x IC

    · Merkins -10x IC

    · Burpees – 8x on own.

    The Thang:

    We did our own form of March Madness.

    1. Suicide Madness– Mosey’d to the muddy football field. We stood at football goal line. Sprinted to about 20 yd line and back two times between each of the following:

    · 64 – SSH – (Workhorse finished these at blazing speed. But, in mid-sprint about the 10 yd line, he stopped, turned around, laughed, and said he only did 32. He came back and finished the rest. We were reminded you can’t look too far ahead. All eyes on you, Virginia. All eyes on you.)

    · 32 – Merkins.

    · 16 – Al Gores – Madness really set in

    · 8 – Burpees – Gabriel was still smiling somehow.

    · 4- Burpees

    · 2 – Burpees – A lot of midwife noises here.

    · 1 minute planks

    -Flutter kicks waiting on 6 man.

    We then took a little apocalyptic tour through the woods and over the log bridge. No injuries reported.

    After the long tour, we made it back to the sundial. We did a quick set of 15 merkins, 12 Freak Nastys, 10 Merkins, and 10 Freak nastys.

    2. Col Trautman – We then partnered up and did a little Colonel Trautman. One partner ran from sundial to pull up bar and did 5 pull-ups. While other partner stood at sundial and did lunges AMRAP. We did this for 4 quarters. Felt like we were in triple OT. MoneyCat finished his last one with a dead sprint back. The crowd erupted.

    Mary:

    We were running late for Mary’s, again. But 4 PAX led their favorite:

    · Fastball – LBCs – 10x

    · Dagwood – Jane Fondas (Rt) – 10x

    · Shangeux – American Hammers – 15x

    · Snack Pack – Jane Fondas (Lt)– 10x

    We cut it close on time, but we nailed it! A buzzer beatdown.

    Mosey’d to Flag. Gabriel, still smiling, sprinted to flag. It was the fastest I’ve seen it done. And it’s not even close.

    Count-o-Rama

    Name-o-Rama

    Welcome, Hogfish!

    COT / BOM:

    Announcements –

    T-Claps to Money Cat for increasing his merkins by 400%. And for losing about 35 lbs over the last few months! Well done!

     

  • Daylight Savings at The Knoll

    Knowing that we were about to lose an hour during the coming evening, we wasted no time getting started!

    The Scene:  The Knoll

    Conditions:  Chilly, a bit wet but no rain… we thought.

    Welcome. Saw no FNGs so we skipped the Disclaimer.  (Noted that since my last Q when I was not a professional trainer, I’m still not a professional trainer.)

    Warm-O-Rama:

    Mosey – Two laps around the Field – one forward, one back.  A bit of competitive spirit kicked in, with relish.  Then for some breath-catching and stretching exercises:

    Shoulder Circles.

    Imperial Walkers.

    SSH.

    Windmills.

    SSH.

    Al Gores.

    SSH.

    The Thang:

    Mosey to The Sundial, our faithful companion, for some upper-body work.

    Freak Nasties, putting “diamonds of gold” (a Tony Horton term) on our upper arms.

    Incline Merkins, to sharpen the edges of our pecs.

    Step Ups, to vary from upper body and give us the Buns of Steel that drive our wives crazy.

    And then some Partner Plank Curls, for biceps (which are hard to hit in F3) – where one guy planks and the other does standing bicep curls with his partner’s ankles.  We definitely learned a bit about ourselves on this one… and not necessarily for the better.  (10 curls each man, except for YHC who had no partner in this odd-numbered PAX)

    Then a second round of the above to make sure we all hit our Personal Best.

    Finally some La La Leggy to hit the buns again.  A 10-count of squats and lunges and calf raises.  (Yeah, your buns needed it, and you know who I’m talking to.)

    Mosey to The Hill, our Other faithful friend.  (Not the first hill, but across the creek to the second hill.  That’s where the action is.)

    Partner Run & Windmill Merkins.  One partner runs up the hill and back while the other does windmill merkins (just google it if you don’t believe me).  Got to 50 merkins per team, which brought a lot of groans from the girls in the group (And I’m talking about Tiger Bait, whose noisy complaining must spur him on because he finished first.)

    So we cooled down with more Shoulder Circles, before one more trek up the hill:  Bear Crawl Up, Crab Walk Down.  Dagwood made a fine showing until his log roll to the finish line.  But he also finished near the front of the pack.

    Then Black Snake back to the Shovel Flag – mosey in single file, with the last man weaving his way to the front until everyone has woven once.  This one seemed to raise everyone’s enthusiasm a bit, or maybe it was just knowing that we were almost done…..

    6MOM:

    LBFC:  LBCs while doing Flutter Kicks.

    Jane Fondas (in honor of Rocket who could not be with us.  I don’t know what he thinks of Jane’s politics, but he sure likes her leg exercises)

    American Hammer, to fist-pound our way to the finish.

    Homer to Marge (leg lifts), which always makes us recall The Simpsons fondly, and which also got us facing upward just as a delicate, refreshing drizzle began.  Just God’s way of saying He’s proud of us.

    And one more set of Jane Fondas, to close out with a second tribute to Rocket.

    COT/BOM.

    Then to the coffeeteria for some Friendship building, hoping the barista wouldn’t comment on the way we smelled.

    Now don’t forget to set your clocks forward tonight!

  • The 5-Man Army

    The Scene: The Colosseum

    Conditions: Cold again (55). Really windy. Less than average muddiness.

    Welcome

    Disclaimer

    Warm-a-Rama:

    It was early, windy, and chilly, so the warm-up was a little longer than normal.

    · Capri lap – we did about 5 laps in the parking lot.

    · Mosey – ran to parking lot on other side of Olympia Stadium.

    · SSH – 25x IC

    · Bobby Hurley – 15x IC.

    · Al Gores – 10x IC

    · Merkins -10x IC

    · Burpees – 7x on own.

    The Thang:

    Due to the Oscars, we did a little movie theme:

    1. Lt. Dans – I called these Aiken Legs, but a better name is Lt Dans (from Forrest Gump), cause afterwards we all felt like “we aint got no legs.” We stood on one end of parking lot and lunged to the median. Then did 10 squats. Lunged back to starting end and did 15 more squats. Went back one more time for 20 squats. These were painful, and pretty sure someone cussed at me.

    2. Speed Burps – Named after the movie Speed. While the movie had a bus, Keanu Reeves, and a bomb, we didn’t. So, instead, we did 10 burpees at each speed bump as we mosey’d back to flag. I took a Christopher Columbus route (all over the map) to make sure we hit up all the bumps.

    3. Col. Trautman – Named after the fella from Rambo. We partnered up. One did freak nasty’s AMRAP while other partner ran to monkey bars and did 5 pull-ups. We did this 4 times. And as Col Trautman said, “It was a bad time for everyone, Rambo. It’s all in the past now.”

    4. Catch Me If You Can — We kept the same partners. One partner took off running backwards while the other partner did 10 merkins. After 10 merkins, that partner sprinted to catch his partner. Then swap. We went from parking lot to driveway, which we could see for the first time thanks to the sun rise. We did this 4 times. Wheezing and slouching were at an all-time high.

    Mary:

    We were running late for Mary’s. But we did it. Everyone led their favorite Mary exercise.

    · Fastball – LBCs – 10x

    · Rocket – Double Legged Mt Climbers – 10x

    · Dagwood – Jane Fondas (Rt) – 10x

    · Shangeuxs – Jane Fondas (Lt) – 10x

    · Worms – Oooh Marys – 10x

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Announcements

    FWIW – The 5-Man Army didn’t win an Oscar.