F3 New Orleans

Tag: Bogey

  • The Gap and the Gain – from Triple Shift

    Date: May 15th, 2023
    Location: Rock City
    Weather: 71 % humidity and 75 degrees

    With all the ChatGPT generated backblasts hitting Slack, I wanted to go old school and work on my memory, thinking and writing skills. With Fracsac out of town, he asked me to pick up his Q and I gladly said ‘yes’. My goal for this year is to hit 250 workouts and Q at least 2 times a month. Needless to say, I’m missing the mark. Which leads me to the title of my backblast. I’ll explain at the end.

    Warm-Up: It’s 5:30am, I give the disclaimer and the five core principles. We headed to the rockpile and then out to the football field. Circle up on me and I give instructions that this will be a slow cadence session to focus on the ‘TUT’ or time under tension principle. We start off with 10 – 6 count man makers with the rock. Looking back, I should have made it a 8 count man maker. Next up is 15 – Low Slow Squats, 30 SSH, 10 Peter Parkers (LSC – Low Slow Cadence), 10 Shoulder Taps – LSC, 10 Parker Peters – LSC and finally 10 Floyd Mayweathers – LSC.
    The Thang: Because partner workouts always push us, I start off with Catch Me If You Can around the 400-meter track. Partner 1 runs backwards, and Partner 2 drops and does three burpees and sprints to partner 1 and tags him. They flip flop their exercises until they complete one lap. Plank up for the 6 or pick them up.
    The Thang 2: Partner workout on the football field. Partner one bear crawls out and partner 2 does 5 goblets squats with the rock then runs to tag partner 1. They flip flop the exercises until they get to the other goal line. To get back, partner 1 lunge walks and partner 2 does 10 overhead presses then runs to tag partner 1. They flip flop their exercises until they get back to the original goal line.
    With a little time left, I incorporated a modified Jack Webb with the rock. One hand release merkin with 2 overhead presses with the rock. We work our way up to 5 hand release merkins and 10 overhead presses. Back to the rock pile and just enough time for some Mary in a low slow cadence. 15 Big Boy Sit-ups, 10 Flutter Kicks, 10 Dying Cockroaches, 10 get ups (lie on the ground and get up without using your hands or arms then lay back down). Horses to the barn with Disclaimer as the winner…for now.
    Countoff, Namerama, and COT: Prayed for the men with friends that are ill and the ones that are suffering with loss.
    NMM – I shared some of the insights that I gained from reading the book “The Gap and the Gain”. I for one was always looking to accomplish a goal and when I reached that goal, it never brought lasting happiness. And on the many occasions where I missed my self-imposed goal, I thought of myself as ‘less than’, a failure, not good enough or not worthy. That’s called the Gap. The space between where we want to be and where we are. Simply put, a mindset stuck in the Gap is never a good place. In contrast, the gain is the area where we came from. Your starting line, your starting weight, your starting fitness level, your starting financial situation, etc. Comparison with others breeds discontent. Comparison with where you started breeds hope and contentment.
    Godliness with contentment is great gain – Apostle Paul

    Conclusion: The F3 NOLA workout at Rock City was an incredible experience that pushed us beyond our limits and strengthened our bonds of brotherhood. The combination of challenging exercises, beautiful surroundings, and the unwavering support of our fellow PAX created a memorable and uplifting morning. We left Rock City feeling accomplished, energized, and ready to take on any challenge. (This paragraph is ChatGPT)

  • No Knees Over Toes Tabata – from Scantron

    Started off with a brief backwards walk around the south end of the track to the parking lot behind the bleachers. Did a short warmup and then mosied over to the small levee behind the admin building.

    We did some up and backs over the levee, with each run ending in some derkins (10, 8, 6, 4, 2).

    That was followed by a Tabata with some complaints about not having a rock.

    6 exercises
    8 rounds of 30 seconds work/10 seconds rest

    Catalina Wine Mixer (complaints lessened after round 3)
    Calf Raises (complaints increased and Bogey tried to calf raise to the beat)
    Forward and Backward Arm Circles, Seal Claps, Overhead Claps (complaints decreased)
    Squats
    Flutter kicks
    Side to Sides up the levee and back (no more complaints)

    This was all accompanied by the following playlist, that when done right, ends with The Final Countdown finishing you out right at 45 mins.

  • Dream Sequence: Cinco de Mayo AND a Rudy Appearance – from Bolt

    As site Q, YHC psyched to see Cinco de Mayo open since it’s the day that my ancestral people celebrate…u know, Anglo Saxon Americans who pretend to b Mexican as an excuse to drink copious amounts of tequila and cervezas, all the while thinking it’s Mexican Independence Day (NOPE) but I digress…
    Imagine my exuberance when I rolled in hot to Q and saw Rudy—RUDY!—who avoided BC Uptowner since its inception bc he was “training for the Double Nickel” which apparently is now a double nickel and a penny. Really, he just hates burpees and mistakenly thought Mahatma was the Q—jokes on u! This WOULD require an audible, lest I scare Rudy off forever. Warmup of the usual stuff plus 5 burpees added in for Rudy plus it IS Cinco de Mayo.
    The Thang: (descriptions at the end) Start with Plank Hurdles the length of the football field with Bolt’s cringy playlist serenading and mocking us all at the same time. Make our way to the playground equipment for M.A.Y.O. where every letter represents a series of exercises:
    Morning Call (x5)
    Aiken Legs (x23)
    Yurpees (x5)
    Outlaws (x23)
    This is where the audible happened as I had a 100 burpee play list in the queue; switch to more M.A.Y.O.
    Mountain Goats (x23)
    Absolution (x5)
    Yurpees (x5)
    Outlaws (x23) u can’t unsee a group of men’s O faces…

    Return to the flag via backward mosey once on the track as a nod to knees over toes for 5 Yurpees (as Rudy astutely noted we skipped Y and did M.A.O. before leaving the gazebo area) plus Mary to fill the time—no short-changing the pax. Apple Watch said the BD was sufficient as did my sweat soaked shirt—Bogey concurred at coffee. Honored and humbled, men.

    Morning Call
    All but one PAX get into push-up position and hold the up position while one guy counts off doing 5 pull-ups. Every time a pull-up is called out, the PAX does a merkin. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups. The cycle continues until all have performed 5 pull-ups. No one leaves the push-up position unless it’s his turn to call out pull-ups or until all calls have been made.

    Mountain Goats
    Like Mountain Climbers but with an added goat kick (where both legs leave the ground simultaneously) – exercise is done on a four count … three mountain climbers (1 – 2 – 3) and the 4 is the goat kick. Get those legs up high to 45 degrees! Repeato until you’ve had enough.

    Absolution
    Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).

    Aiken Legs
    Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeated as many times as you can.

    Yurpee
    Burpee Variation in honor of the Ruskie (Yuri Verkhoshansky) who developed Plyometrics to train Olympians. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee. Basically a Clurpee with 2 tuck-jumps.

    Outlaw
    Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left or as many reps as the Q deems necessary.

    Plank Hurdles
    Done on a football field. In small groups of 5-6, everyone starts in the plank position in the end zone. 1st man from each group sprints to the 10 and planks, 2nd sprints, hurdles him, planks on the 20, 3rd man hurdles each, planks on the 30, etc. At the end of the group, 1st man sprints, hurdles everyone, etc. Everyone should finish in a plank in the opposite end zone.

  • Rudy incognito – from Kenna Brah

    YHC did his best to imitate the great one as Rusy turned up green around the gills. SO I atoned for missing Friday int eh follwing way:

    Warm Up:
    Mosey to the Pumps
    Mountail Man Pooper Good Mornings 10x
    Arm Circle Circuit 10x
    Hillbillies 10x
    Toy Soldiers 10x

    Pick a rock and go to parking lot:
    For each tree do the exercise and then return to starting line. OYO:
    5 OHP
    10 Chest Press
    15 Squats
    20 Rows

    Gather up – bring rocks to the pavilion with benches:

    On table top –
    Holding rock – Below the horizon leg lifts
    ON THE GROUND –
    Holding Rock LBC
    Holding Rock Flutter Kicks

    Cool Down stretch work, mosey back to the pile/flag
    COT

  • Dora on the Rocks with a Twist and Side of Cheese – from Architect

    YHC prepared early for his VQ, alarm appropriate set and arose to ideal weather conditions. 124 days since his FNG appearance.

    After going through the usual early morning routines and agenda, YHC made his way to AO, gave; disclaimer and led PAX through standard warm up movements.

    National Grilled Cheese Day – Burpees awarded for “cheesy” comments made

    Workout 1 – Pull-Up/Merkin ladder (1:2 Ration – 5 Pull-ups/10 Merkins….4 PUs/8Merks…3/6…2/4…1/2…then back up the ladder

    Workout 2 – PAX gathered rock of choice to set up for Dora with a Twist –
    124 ea (get it?) Squats, OHP, Curls, and Big Boy sit-ups while Teammate Ran out and returned back via method of choice (that wasn’t running/walking). Some side-stepped, some karaoke, some skipped, and few others got a bit more creative.

    Rocks returned, horses returned, COT initiated.

    Thanks to all that came out and supported.

  • B’s and Bears – from Bogey

    Disclaimer/to rock pile for a brief warmup/grab a rock and off to the hill/ Killer B’s – 3 man team with one pax on one side doing burpees, the second pax on the other side doing Big Boys, and the third bear crawling up and over the hill from one side to the other….taking the next Pax’s spot when reaching the other side. Rinse and repeat until all pax completed 5 rounds./to the restrooms bldg near the pavillion/half the pax doing peoples chair while holding the rock overhead until the other pax makes their way bearcrawling around the bldg, swap out…next round holding rock straight out./to the rock pile/Squatsx20(4 count), MHx20(4count), Squatsx10, MHx10/back to the flag/COT
    Gratitude to the PAX for taking the time to humor me in the gloom, yet again!

  • Blindman’s Dodgeball – from Fast Tax

    17 PAX showed up in the gloom at Rock City.

    Warmups consisted of Abe Vigodas, Grass Grabbers, Toy Soldiers, and Hairy Rockettes

    After “medium” rock selections, we lined up in the gloom for the first event, Fee-Fi-Fo-Fum.
    We lined up and, trying not to hit each other and incur 30 burpees, we threw our rocks as far as we could and broad jumped the remaining distance to the rock. Rinse and repeat until we YHC said stop – about 50 yds.

    Still bearing the brunt of PAX chit-chat and aware that most PAX ignored the suggestion to pick a smooth rock, YHC went with Hairburners. This involved PAX lining up in a plank and then pushing the rock (both hands on the rock) across the ground until we returned to the starting point.

    Rock-Lift Wife Pleasers were next.
    Holding the upward wife pleaser position, PAX overhead lifted their rocks for 20 reps IC, followed by several more reps for PAX chatter (thanks Fracsac).

    With 20 mins remaining, it was time for Blindman’s Dodgeball.
    Using the bottom half of the unlit tennis court, Four PAX were designated throwers and were restricted to the bluish-green area of the court while rest of the PAX had to stay in the red areas. When a PAX got hit, he would step off and one of four exercises (10 Burpees, 10 8 Ct Body Builders, 20 BBS, 10 Pullups), then he would return and take over as a ball thrower. The reps were eventually cut in half to speed things along.

    At 6:15, quick mosey to the flag for COT.
    Coffeteria at PJs followed.
    Thanks for the fellowship!

    SYITG

  • Something Simple – Sort Of – from Charmin

    When YHC saw that there wasn’t a Q signed up for the Uptowner, he knew what to do. YHC has noticed a ton of creative, unique, and original beatdowns as of late and wanted to remind the PAX that a beatdown can be something simple.

    So of course, wanting simplicity, when YHC came up to the gate this morning to see it locked, he knew some audibles would need to be called.

    Mosey on over to the rock pile warm-o-rama, picking up Mayhem along the way. Once we get there:

    15 Side Straddle Hops
    05 Imperial Walkers/Squats/Hillbillies (these still need work)
    16 Mountain Man Poopers
    15 Mountain climbers
    15 LBC’s

    The Thang:
    Mosey on over to the practice field and explain
    One PAX always Moseying to the fence and back.

    Blimps

    B – burpees
    L – lunges
    I – imperial walkers
    M – merkins
    P – plank jacks
    S – squats

    The goal was 100 of each exercise for each PAX, and PAX who completed everything could donate reps to other PAX however this was more audacious than YHC thought it would be while laying on his bed the night before.

    Overall though, this workout was about each PAX pushing himself.

    Along the way we picked up a Klinger and a Fozzy.

    With about 5 minutes to spare, we all started to go back to the Shovel Flag. Some Pax being faster than others, they were told to Plank until everyone was there. Once YHC saw that Kenner Brah and Tenderloin were going to be a minute, and as it wasn’t 6:15 yet, I decided to do one of my favorite Mary exercises, Penguins. Once 6:15 hit and we noticed that not all the PAX were back at the Shovel Flag, the idea to move the shovel flag to the PAX was thrown out and quickly executed; talk about Freed to LEAD!

    COT: Prayers were asked for a work colleague of one of the PAX. Ended with a prayer thanking GOD for allowing us to wakeup this morning and that we all have dignity inherint to us.

  • All Hail the 88th – from Rudy

    March 29th, the 88th day of the year. That screams out for a particular exercise. Hint hint – fortunately, Frac knew the answer…

    But first – the air was a bit chillier than anticipated for this first annual National Midriff TShirt Day. Bogey and Frac joined YHC in baring our bellies. Not quite sure how this idea started, I blame over-caffination at CC’s on Monday. Hokie, Mayhem and PVC KNEW what was expected, but bailed on us. The other 6 PAX (including 1 FNG who undoubtedly was wondering what he’d gotten into) were blissfully unaware of that expectation.

    So we started with 9 burpees OYO as a penalty – 1 for each fully-clothed PAX

    Then off to the rocks (“Don’t cheat yourself” was the instruction. Frac and FNG took that to heart).

    In the field, YHC’s timer struck 4 minutes. That meant – its time for 8 8-count body builders. After PAX completed, YHC explained that the timer was set to go off every 4 minutes. Each time, drop what we’re doing and do 8 8-count body builders. We’ll finish with 11 sets, 88 total 8 counts. Good times!

    Thang 1: 8 x 8 x 8 to work these flabby, exposed midriffs back into shape. Start on one side of the field with 8 Twists, then in the middle with 8 4-count slow flutters, then the other side of the field with 8 BBSU. Then return to the start of the field. All exercises and movements con roca. The goal is to get 8 sets.

    Oh, and YHC would announce the 4 minute timers.

    The Architect set the pace, finishing his 8th set right around 6am (just after set #7). In the interest of time, YHC called it off.

    Thang 2: Keep that rock up. 8 Overhead, 8 curl, 8 row. Repeat at 7, then 6, … then 2, then 8. 2 more sets of 8 counts in the loop.

    Time to return home – via a rifle carry to the rock pile. Hand Grenada took off at a sprint. Impressive!

    One more set at the rock pile. Horses back home, and finish with the 11th set right as time expired.

    Back at the flag, finish with name-o-rama, naming our FNG – “First Shot”. Maybe that was because it was the first nickname shouted out, or maybe it was because he’s proud parent of a sweet little girl, born approximately 9 months after his wedding day…. (BTW – He’s Mutt’s son)

    Closing with a prayer to help us all live our life intentionally, as we called out intentions for those who are sick.

  • 42 & The Mental Health WOD – from Mayhem

    After starting the F2L read and listening to a few F3 podcasts this month, YHC decided to grab the Q for a unique Rock City.

    Metry Rd train derailed plans of arriving early, as well as all PAX showing up on time. Forgiveness granted. Eventually we were 16 strong.

    Normal disclaimer. Reminded all that contrary to Pool Boy’s beliefs, YHC is not a professional trainer.

    Mosey to the field.

    SSH x27 – 27th of March coincides with YHC’s 42nd birthday

    Rest of workout focuses on Mental Health Month of March.

    Imperial Walkers x22 – 22 veterans commit suicide everyday
    Hill Billies x21 – 21% of US adults experienced mental illness last year
    Grass Grabbers x10 – suicide is the 10th leading cause of death in America
    Arm Circles + Reverse + Seal Claps + Overhead Claps x10ea – only 40% of people with mental disorders actually seek and receive treatment

    Mosey to the parking lot. While Bogey led the infamous twist squat, YHC finished setup. Shared the story of a friend of a PAX committing suicide a few years prior on March 27th. Ever since, the east coast AO established a WOD (workout of the day) to be done on the anniversary in remembrance. This is a modified version.

    5 Stations inspired by the 5 Core Principles of F3. As PAX advance through the rounds, all previous workouts are completed at each station. After each station, return to COT for burpees.

    Station #1: Free of Charge
    Rd 1 – Hand Release Merkin x10
    Rd 2 – ADD Clap Merkin x10 (later changed to hand release)
    Rd 3 – ADD Fingertip Merkin x10
    Rd 4 – ADD Floyd Mayweather x10

    Station #2: Open to All Men
    Rd 1 – Shoulder Tap x15 (2 is 1)
    Rd 2 – ADD Mountain Climbers x15 (2 is 1)
    Rd 3 – ADD Peter Parkers x15 (2 is 1)
    Rd 4 – ADD Parker Peters x15 (2 is 1)

    Station #3: Held Outdoors
    Rd 1 – Monkey Humpers x20
    Rd 2 – ADD Bonnie Blairs x20 (1 is 1)
    Rd 3 – ADD Side Lunges x20 (1 is 1)
    Rd 4 – ADD Jump Squats x20

    Station #4: Peer Led
    Rd 1 – LBCs x25
    Rd 2 – ADD Freddie Mercury (bicycle) x25
    Rd 3 – ADD Penguins x25 (2 is 1)
    Rd 4 – ADD Flutter Kicks x25 (2 is 1)

    Station #5: Circle of Trust
    Rd 1 – 2 burpees (total of 8)
    Rd 2 – 4 burpees (total of 16)
    Rd 3 – 8 burpees (total of 32)
    Rd 4 – 2 burpees (total of 8)

    Shared a few more unfortunate stats along the way in between rounds:
    – About 1 in 2 men will have a diagnosable mental disorder at some point in their lifetimes.
    – Men are about 2x less likely than women to seek help if problems occur.
    – Almost 50% of men feel that they are struggling more than they admit to people in their life.
    – Depression looks significantly different in men than in women… women tend to present as sad and withdrawn, while men tend to present as irritable and angry.

    Coming up on 6:14am we had to HALT midway through Round 4.

    Mosey back to relocated COT.

    Welcomed an FNG EH’d by Pool Boy. Father of 6 including 5 girls… WEDDING PLANNER it is.

    Hokie prayed us out beautifully.

    Remember the WHY behind the WOD. Men are not good at reaching out. Touch base with someone that you haven’t spoken to in a while just to check in.

    Thanks for letting me lead on my birthday! SYITG!