F3 New Orleans

Tag: Baywatch

  • Closing the Year Out in Stylish Misery – from Baywatch

    As most of the Lakeview crew knows, Baywatch loves his bear crawls. So, I was searching through the Exicon Tuesday night for something memorable (and miserable) and I found the No Mercy Mile. 2021 was merciless on many folks so I thought it appropriate to be the same for my last Q of the year.

    5 PAX joined me in the gloom. We headed over to the track for the warmup:

    SSH 20 IC
    Imperial Walkers 21 IC
    Hillbillies 20 IC
    Low Slow Squat 22 IC

    The Thang—No Mercy Mile

    We began at the mid point of front stretch on the track. Jog to turn 1: bear crawl to turn 2. Jog to mid point on back stretch. Do 25 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 25 squats. R & R three more times. At completion, we had bear crawled 400 yards, lunged 400 yards, performed 100 merkins and squats all while completing 1 mile.

    We all finished the mile with a few minutes to spare so we circled up for 3 minutes of stretching. To finish it off and in honor of our fearless Nantan, Fracsac, we closed it out with 5 burpees.

    Happy New Year! Thanks to you all for pushing me this year!

  • Foundered It! (Foundry 2021-12-22) – from Catfish

    Conditions – Rather Chilly

    The Thang

    Quick Mosey over to the pad for a warmup:

    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    8-Counts x 20 (in cadence)
    Peter Parker Peters x 20 (in cadence)
    Burpees x 5 OYO

    Mosyed to other side of track, got on sixes for:

    Flutter Kicks x 20 (in cadence)
    Leg Lifts x 20 (in cadence)
    Flutter Kicks x 20 (in cadence)

    Kept moseying around the back road to the foundry. Grabbed 10 burpees at the entrance to the Celebration in the Oaks tunnel, then another 10 at the exit.

    Stopped at Foundry for an OYO quarter murph. Grabbed some LBTs and Pengin Toe Taps while waiting for the six.

    Moseyed to the museum and grabbed some stairs for:

    Calf Raises x 20 (in cadence)
    Side leg raises x 20 (in cadence)
    Side leg raises (other leg) x 20 (in cadence)
    Calf Raises x 20 (in cadence)

    Moseyed to back of museum for:

    Donkey Kicks x 20 (in cadence)

    Moseyed back to flag zone. Did a modified jack webs, starting at four, then doubling each round. We got to 16. 5 OYO burpees for the finish.

  • Battle of the Bulge – from Hokie

    The Q was caught up reading The MiniVan Centurion and had to come rolling in hot but made it with 2 minutes to spare…. Reminder, the Q’s should be present at least 10 minutes before workouts to ensure guests are greeted.

    We started with a mosey to the Mardi Gras Fountain where we did warmup.

    The Warm Up

    SSH x 15
    Hillbillies x 15
    Abe Vigoda x 15
    Grass Grabbers x 15
    Mosey to the top of the levee for an explanation of Battle of the Bulge
    Dec 16, 1944 – Jan 25, 1945

    12 (for December) Hokies (Lay on your back with heels and backs of hands on ground like a giant X. Lift torso and bring in legs to a cannon ball position. Then back to X and repeat)

    Quadrophelia (aka Bernie Sanders) up the levee and at top of levee do

    16 Hand release merkins

    Bear crawl down levee toward street and do

    44 Squats and plank for the six (12.16.44)

    We took a brief moment to reflect on the start of the Battle of the Bulge was December 16, 1944.

    We then discussed the Battle’s end date of January 25, 1945 so we could then do

    1 (for January) Burpee

    Quadrophelia (aka Bernie Sanders) up the levee and at top of levee do

    25 Shoulder taps (2 is one) then

    Bear crawl down levee towards lake and

    45 Jump Squats and plank for the six.

    We took a brief moment to reflect on the start of the Battle of the Bulge ended January 25, 1945. So during the Battle of the Bulge there was no break so we did everything again without a stop after the 44 squats. 12.16.44 – 1.25.45 then plank for the six.

    Now that we all have the exercises down for the Battle of the Bulge, we discussed each time up and over the levee AND back again is one round and switching to talking about our beloved Saints, a round would be comparable to a quarter and since there are four quarters in a game, we will rinse and repeat 4 more times! (12.16.44 – 1.25.45 ) x4.

    Let the Football portion of the Battle of the Bulge begin so (12.16.44 – 1.25.45 ).

    At the end of the 1st quarter, our Q (the coach), eliminated bear crawls and modified the game plan to running down the levee.

    So the 2nd Quarter we ran instead of bear crawl (12.16.44 – 1.25.45 )

    Looking at his watch, the coach (aka the Q) made a half time adjustment for the 3rd quarter and switched all six exercises to 10 instead of 12.16.44 – 1.25.45 so 10 Hokies, quadrophellia, 10 hand release merkins, run down, 10 squats, 10 burpees, quadrophellia, 10 shoulder taps, run down and 10 jump squats….

    End of the 3rd quarter and looking at his watch the Q decided to run the 2 minute drill for the 4th quarter

    2 Hokies, quadrophellia, 2 hand release merkins, run down, 2 squats, 2 burpees, quadrophellia, 2 shoulder taps, run down and 2 jump squats….

    Timing was perfect for a mosey back to the flag where High Rise helped us recover and educated us on injury prevention with some mobility.

    Thank you for the privilege and honor to Q

  • Crawlin’ Into Daylight – from Baywatch

    Another glorious Wednesday morning brought out 9 PAX to test themselves at The Foundry. The disclaimer was given and we moseyed over to the track for a warmup.

    SSH 30 IC
    Arm Circles F/B 15 IC
    Peter Parker 20 IC
    Parker Peter 20 IC
    Imperial Walkers 20 IC I’ll
    Hillbillies 20 IC
    Monkey Merkins 10 IC

    After an Indian Run to The Foundry, we paired up for 2 rounds of:

    G1–pull ups
    G2–Decline merkins
    G3–BBS
    G4–leg raises
    G5–Timer group runs to track and does 5 burpees.

    Then we moseyed back to the track stopping at each light pole along the way for 5 air squats. Once back at the track, the real fun started…Bataan Death Crawls!

    From the F3 Exicon—A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees,
    while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees, until the Q calls it or a certain distance has been reached.

    We did one full rotation. With PAX growing weary, we halted and did one last hurrah called Black Jacks. In short, it’s basically 11s but instead of 11s you do 21s. We did merkins on one end and BBSs on the other with about a 20 yard run in between. About halfway through the clock struck 6:15 and we headed back to the flag for COT.

  • Baywatch and his annoying bearcrawls…ugh – from Baywatch

    13 PAX joined yours truly on a fine, balmy December morn to get after it at the mother of all AOs…Mothership. It was a chattery bunch at first but that chatter soon turned to huffing and puffing. A disclaimer was given and we moseyed to the peristyle for the warmup:

    1. Arm circles F/B 15 IC
    2. SSH 30 IC
    3. Monkey Merkins 15 IC
    4. Imperial Walkers 20 IC
    5. Hillbillies 20 IC
    6. Peter Parkers 15 IC
    7. Parker Peters 15 IC

    Next came the fun. It’s not a true Baywatch Q without some bear crawls. So, we proceeded to the corner of the great lawn to begin. The thang:

    1st corner: Dying Cockroaches 25 IC
    Run to next corner
    2nd corner: 25 leg raises IC
    Bear crawl to next corner
    3rd corner: 25 flutter kicks IC
    Run to next corner
    4th corner: 25 LBCs IC
    Bear crawl back to start…oh what fun!

    Next we headed over to the parking lot for some modified suicides. The 4 suicide markers were the handicap crosswalks (about 80-90 yards to the last crosswalk marker). We started at the baseline and crab walked to the first marker and returned. Do 5 burpees. Lungewalk to the second marker and back. Do 5 burpees. Hi knee skips to the third marker and back. Do 5 burpees. Finally, run to the end and back. Do 5 burpees.

    Now that the group was less chatty, we did an Indian run over to the fountain in front of the art museum for some Aiken legs. No rest in between– 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). With that completed, we did an Indian run back to the peristyle to close it out with some ab work. We circled up and did 20 reps IC of penguins, slow wife pleasers, LBTs, and a 6-inches variation exercise by Fracsac that was quite unpleasant. With the clock striking 7:15, we headed back to the flag to close it out with a COT.

  • Bringing the Wood (-en toothpick) – from Rudy

    El Diablo Bringing the Wood. Thanks to Thumb War for inspiring Hawg to start a new tradition! The El Diablo bat was to make its first appearance this fine morning. From here on out – 30 El Diablo workouts, including 5 Qs, will get your name etched on this fine bat.

    The PAX were all anxious to see The Wood. The anticipation. The anxiety. The desire to be like Reggie Bush, bringing That Wood to El Diablo. YHC had the Q, so Hawg who was allegedly travelling delivered the wood the night before.

    YHC took one look at the Wood, and suspected there would be problems. And as the PAX gathered in the gloom, YHC was right. “Where’s the Bat?” asked Scantron. “Wait, is that it?” sez Bogey. “That looks like a Toothpick” mocked Bolt. And on and on it went. YHC had to deflect criticism, happily throwing Hawg under the bus – “Hey, don’t hate the messenger.”

    But anyway, this is our Wood (or Wood-let, or Wooden Toothpick). Whatever, lets get started.

    Quick Warmup, then all the PAX grab one of the presents that YHC had delivered to the football field. A Log, a Bag o’ Rocks, A workout rope, dumbbells (not the War Eagle kind), medicine ball, etc.. All in, some 10 toys were available. But alas – there were 16 of us (counting the late arriving Triple Shift). So make do with some other exercises (burpees – what else would FracSac pick, 8 counts, etc…). One good addition – balancing on a basketball for derkins. Challenge both the upper body and core to stay on that ball.

    The Thang: one PAX (“it”) runs a lap with the bat above their head. (shortly modified to half a lap in the interest of time). Everyone else is doing their exercise with their thing. Then we rotate. Everyone got a chance with all of the toys, and everyone got to run once with the glorious bat. FastTax had an interesting take on “Thruster” that looked strangely like a “Squat”.

    Still had time for a Brian Kelly inspired game of “Turncoats and Traitors”. Groups of 3 – one PAX sprint backwards across the football field. The other two start with 2 burpees (later 1 burpee, later 1 8 ct) then sprint to catch the traitor. If they caught him, the traitor did burpees. Otherwise, the chasers did burpees. Or maybe everyone did burpees. Depends on how YHC felt at the moment. So everyone got to be a traitor and get chased down. Good times. Enjoy your coach, LSU.

    COT – 16 PAX welcomed the bat. Great seeing everyone in the glom, and welcome to Downhiller from Birmingham. Thanks for letting me try some new things – look forward to June 22nd, 2022 (the 30th El Diablo workout from now) to see who may be first to get their name on the bat.

  • Death by Peter Rabbit – from Baywatch

    15 PAX met in the early Monday morning gloom to get swole…and get swole we did. After a disclaimer and a pronouncement of the F3 tenets, we began.

    Warmup:
    1. SSH 25x IC
    2. Grass grabbers 10x IC
    3. Abe Vagodas 10x IC
    4. Overhead claps 20x IC
    5. Seal claps 20x IC
    6. Self love OYO
    7. 5 Blockees OYO

    The Thang:

    5 rounds

    20 Murder Bunnies>25 switch merkins>walk back to start with coupon over head>25 squat press>run the loop. Each round reps for switch merkins and squat presses decreased by 5. So, the last round was 5 switch merkins/5 squat press. If you finish early, you kept doing the last round until the six finished.

    Next came the rings of fire. First ring was flutter kicks with block. Static hold of 6 inches. Second ring was Floyd Mayweather with a block tap (2 is 1) with static plank.

    Lastly, we circled up for some abs. 25 reps IC for each exercises, which included Freddy Mercury’s, penguins, windshield washers over block, X ups, leg raises, and American hammers.

    Closed it out with the COT.

  • Lions, Tigers, and Bear Crawls Oh My! – from Baywatch

    Five PAX joined yours truly to do a pre-calorie burn before everyone else was awake on Thanksgiving morning. In honor of Turkey Day, wild animal exercises were the theme of the day. After a brief intro and disclaimer, we moseyed around the fountain and down to the waterfront.

    Warm up:

    1. SHH 20x (IC)
    2. Inchworms 15x (out/in)
    3. Monkey Merkins 10x (IC)
    4. Crab toe touches 10x ( IC)

    The Thang:

    After a short mosey to the first blue light pole, we started with Bearcrawls to Heaven. This consisted of bearcrawling to seven light poles. At each pole you do ascending burpees (1 burpee at pole 1; 2 burpees at pole 2; etc.). After each PAX reached heaven, the reward was turning around and doing Crabwalks to Hell. This consisted of crabwalking back to each pole and doing descending 8-count body builders (7 at pole 1; 6 at pole 2; etc.). Unfortunately, after a pole or two of crabwalks, we realized the Q had been a little over-zealous so we modified it to walking lunges instead of crabwalks. No worries though, pain was still felt by all.

    Next up, we headed over to the House of Pain and split up into 4 groups. The timer group did Bernie Sanders up the levy with 5 leap frogs at the top and ran back down. Group 2 did crouching tigers otherwise known as beast twist. Group 3 did monkey humpers. And, group 4 did pull ups. After two rounds, we headed back to the flag.

    After count off and Name-O-Rama, everyone gave thanks for at least one thing and we ended with a sweaty ball of man—all better than when we arrived and ready for a day of family and food.

  • The Muthaship is Back! – from Fracsac

    YHC took the Q at the Mothership with the intent to work off the last 48 hours of eating.
    With a brief disclaimer given, 11 pax headed to the great lawn to warm up. Rudy, Catfish, Fresh Prince, Channel Mullet, Mahatma, Hokie, BayWatch, Hawgcycle, SOGO, Kennah Brah and YHC circled up for the Warmup. There was much Mumblechatter over the cones.

    SSH IC x 15 (only 15???)
    IW, GG, AV, then onto some Bat Wings consisting of 15 regular stuff and finished off with Moroccan Night Clubs x 31. Just for the fun of it, YHC threw some chinook squats in there. They were a big hit!

    Mosey to the peristyle….but what about the cones? YHC heard one pax say maybe they aren’t his???

    At the peristyle, grab a column for Jack Ass Webbs. That’s one burpee to two donkey kicks OYO. Finish when completed 5 burpees and 10 donkey kicks. #crowd pleaser.

    Mosey back to the great lawn. Cones? Nope.
    Circle up to see why only 15 SSH.

    The Motivator! Deconstructed SSH from 10 to 1.

    Cones? Nope. Mosey to Popp’s Bandstand and grab a column. Jack Webbs with 1 merkin and 2 air presses in the people’s chair. Complete IC up to 10 and 20.

    Mosey back to great lawn. Cones? Nope. Blimps at the corners. Burpees OYO with all others IC.

    Return to the middle of the great lawn, all pax plank and wait for YHC to come back with…..a football. Yes, now the cones!

    Count off, 5 per side with 1 floater, which was YHC. Rules were same as ultimate frisbee. YHC forgot his team a couple times, it was a total mess. Mid way through, change rules to something else. YHC could document the rules here, but what good would that do? I’m pretty sure it was a tie when the game ended. The pax got a good workout, and had fun. Mission complete!

    COT

    NMM

    -9 attended Coffeteria where we discovered Kennah Brah’s favorite waitress had been let go. Apparently her sarcasm wasn’t appreciated outside the F3 community.
    -Welcome back SOGO and Channel Mullet!
    -next time there will be extra balls brought to allow for the Fast Tax rules, with slight modifications throughout.
    -Sphinxster welcoming the pax back to the farm Saturday 04 December!
    -Christmas party planned by Almonaster 18 December!
    Sunny side 2.0 workout at the peristyle Sunday 0700!

    The muthaship is back, Baby!

    SYITG

  • The Rocky Run – from Baywatch

    Conditions were cool and excellent for an early morning Friday beatdown. With pleasantries exchanged and a disclaimer given, we moseyed over to the rock pile for a warmup.

    Warmup (IC):

    SSH 20x
    Hillbillies 20x
    Stormtroopers 20x
    Peter Parkers 15x
    Parker Peters 15x
    Arm Circles F/B 15x

    Now the fun part…everyone grabbed a rock (well, except for Rougarou. He grabbed a pebble.) and we headed over to the track.

    The name of the game was 4-corners. We did 4 laps around the track, carrying our rocks, and stopping at each corner for some fun.

    Corner 1–25 curls & 25 flutter kicks (FK)
    Corner 2–25 overhead presses & 25 FK
    Corner 3–25 bent over rows & 25 FK
    Corner 4–25 squats & 25 FK

    After 4 laps we all finished right at the buzzer with Bogey and Vagabond leading the way. We dropped our rocks off (and one pebble) and headed back to the flag to close it out.