F3 New Orleans

Tag: Bogey

  • El Diablo Head to Toe – from Bolt

    Aiming for full body engagement where sunrise/sunset resistance bands is the timer (x15) with Pax at different stations con roca: reverse lunges, squats, tricep press, OH press, curls, rows, chest press AMRAP (target:40), rotating to the left. Once all the pax had the pleasure of each station, on to Mary: wife pleasers, dying cockroaches, etc. and YHC couldn’t resist the draw of the high jump: everyone cleared the starting height and two of us cleared the second one, tie for the COT

  • The Train is Stopped! – from Mahatma

    Alarm goes off – eyes open thanks given for the gift of another day – up get ready…..receive a text from Hokie something is up! Check the Q list : YHC is on deck! Grab the speaker and head out the door game plan on the road.
    11 pax in the pin – speaker in hand disclaimer given as a walk thru – let’s Geaux

    Warm Up
    Scantron
    Side Lunge
    Mnt man pooper
    SSH
    Slow AbVagoda
    God Mornings

    Red Barchetta
    100 SSH
    75 BBS
    50 Merkins
    25 Sqts
    10 Burpee

    Mosey to the bleacher deck rows on the bar
    Mosey to the S&M playpen : 365
    3 Burpee
    6 Box Jumps
    5 Rounds

    Mosey to the mini levee next to the old folks playhouse – Indian Merkin (note from Bogey for the next time).

    Mosey to the wall on side the Yutes gym:
    Wallsit hands out
    Then in cadence wall slap raises
    Running Man
    Merkins
    Several rinse and repeats

    Pax cat fight leading to several song changes and penalty burpees

    2 rounds balls to the wall with modified sqts in between

    Mosey to the field for 1 round of Bearcrawls

    Head to COT

  • The Rocks will keep you warm! – from Rudy

    Old Man winter returned with a vengeance. Hokie tried to avoid the workout, but fortunately he decided to show up to see what kind of train-wreck YHC had planned. 12 PAX got to experience a test run of some concepts that may never see the light of day again. Thanks to Gabby for inspiring this, and then even showing up to see it through.

    Mosey to the rock pile for a quick warm up of the usual things, then grab a rock and head to the football field.

    The goal of today’s workout is soft of Dora-esque, but different. Sharing the load, pondering the types of activities that may work for the “Grow Run” experience in October.

    Thing 1: Leave the rocks at one end of the field, mosey to the other end. 3 teams, each team has to complete 150 Merkins, 150 Bigboys, 150 Bonnie Blairs and 150 Overhead Presses (which meant someone had to run the field and collect rocks). How the teams divided the work was 100% up to them. After a moment to strategize (YHC’s favorite Jeff Probst-ism), Go. Team 1 was the winner, and got to choose a “reward”. They chose “1 lap”. Team 2 was second and got to choose their reward – oddly, they chose “burpees”. Team 3, YHC’s team, in DFL was left with the 3rd choice – “plank”.

    Thing 2: New teams of 3. This is a 10 minute event. On one sideline, 1 PAX does manmakers. On the other sideline, 1 PAX does thrusters. 1 PAX runs back and forth. Total # of reps is the winner. When PAX switch positions is entirely up to them, just always have 1 PAX doing each of the 3. Winner this time chose “plank”, 2nd place (much more wisely) chose “lap” leaving 3rd place with “burpees”.

    Get the rocks back to the pile and get back to the flag. Hand Grenada assessed a 1 burpee-per-second penalty to YHC for each second passed 615. Penalty assessment stopped around 120 burpees, YHC is still paying the cost OYO.

    NMM:

    It’s a treat to see Tenderloin joining in with the rock selection – pushing himself, challenging himself. And sincere thanks to Triple Shift who served as a personal trainer for Tenderloin – helping him get the most out of this workout, while he continues his F3 acceleration.

    YHC had the pleasure of being in a group with Pillsbury. That man pushed himself. Facing exhaustion, Charmin would nudge him along and he would dig deeper and do a little bit more. That’s the spirit of F3. Push ourselves along, and help each other do a little bit more than we thought we could.

  • He’s Not Heavy, He’s My Brother – from Bolt

    After warmorama of the usual with groiners mixed in to liven things up, form single file line and while YHC carries sand bag to the outside track pax do two burpees then last guy in line catches and assumes the sandbag, sending me to the back. If you wanna go fast go alone; if you wanna go far, go together and together is how we support each other when we all struggle mentally.

    Each pax had a turn with the bag, we ended at the rock pile to collect medium rocks and circle up on YHC where burpee timer is in the middle (x15) with Pax at different stations con roca: squats, tricep press, lunges, LBC, OH press, curls, rows, wife pleasers, merkins, reverse lunges, Penguins, SSH, plus sand bag chest press. Rudy opted to skip a song incurring a five burpee penalty for all just before Mambi was the timer; “Thanks a lot, Rudy” was his reply. Rudy actually experienced double punishment because the awful song he skipped brought an even worse song (Bolt’s playlist delivers again!) and no back to back skips—hahaha.

    Mahatma, as always, offered up encouragement to keep pushing ourselves. Today’s gloom, like life, had each pax pushing himself with something different than the men around him yet it was the shared struggle that bound us together because he’s not heavy, he’s my brother.

    Back to the flag grateful for F3 and the support of brothers in the gloom; welcome back (Kotter) Pillsbury and way to keep the consistency, Off Balance.

  • BOMBS Away! (Mothership 2023-03-04) – from Catfish

    Conditions – A cool 60-ish degrees

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    SSH x 30 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    8-Counts x 15 (in cadence)
    Peter Parker Peters x 20 (in cadence)

    Moseyed over to the Great Lawn and partnered up for BOMBS (50 burpees, 100 overhead claps, 150 merkins, 200 big boys, 250 squats). One partner ran to other side, did three 8-counts, then ran back while other exercised. Also got in some some SSH, LBTs, and Dying Cockroaches waiting for the six

    Moseyed to the peristyle/bench area for some leg action:

    Bulgarians x 20 (in cadence)
    Side Leg Lifts x 20 (in cadence)
    Bulgarians other leg x 20 (in cadence)
    Side Leg Lifts other leg x 20 (in cadence)
    Bonnie Blairs x 20 (in cadence)
    Back Leg Lifts x 20 (in cadence)
    Irkins x 20 (in cadence)
    Back Leg Lifts other leg x 20 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)

    On to sixes for ten Dr. W’s (in cadence), then back to flag zone for CoT.

  • No OYO – Teamwork – March Mental Awareness – from Hokie

    YHC awakened to the sound of rain which does not align with dry feet

    I then arrived at The Uptowner with a sparse crowd as 0530 approached

    YHC announced March as Mental Awareness Month and started warm ups with TWO slow Vigodas… there were twice as many suicides as murders… that is scary!

    We then were surprised as a carload of 6 appeared so we once again implored the Pax to reach out and check on folks this month

    Positive Mental Awareness Beatdown

    Bogey
    Buxton
    Disclaimer
    Fast Tax
    Heisenberg
    Hokie
    Mahatma
    Spidie (FNG at beginning of our workout)
    Super Dooper Cooper
    Tenderloin
    The Architect
    T-Rex

    Another year is upon us and in the tradition of F3, another March Mental Battle Month!

    TToe to Y x 14 – LA ranked 14th Highest Prevalence of Mental Illness (that is up from 18th)

    Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY. Suicide is the 10th leading cause of death in America.

    After warmup, partner up.

    Each set will have stats about mental health and workplace mental health. The workout will be in the form of a Dora 123. As you are working with a partner (No OYO), each stat is doubled.

    Pax 1 will run across field while Pax 2 starts exercise…. With a twist…. I set 11 alarms, whenever the alarm sounds, we ALL do Burpees until Mahatma announces he is finished then continue…

    Round 1 –

    50,000,000 adult Americans experienced mental illness

    56% of employees spend time looking for another job.

    27,000,000 Americans with mental illness are unable to receive treatment.

    100 Lunges each leg (2 is 1)
    112 Hand Release Merkins
    54 Low Slow Squats

    Round 2 –

    60% of employees do not feel their management helps them to deal with stress.

    33% of employees can’t afford their healthcare costs.

    80% of employees reported feeling emotionally drained by their work.

    120 Big Boy Sit ups
    66 Burpees
    160 Stars each leg (2 is 1)

    This resulted in 110 -ish burpees at alarm settings (at least for Mahatma) plus 33- ish each Pax

    I love each of you! Mental battles are real and there is no reason to feel ashamed! Please reach out for help if you need help.

    If you or someone you know needs immediate help, please reach out to 800-273-8255.

    Till next time.

    Special thank you to all who endured and to our three single digit Pax… Super Duper Cooper, T-Rex and Spidey (our newest and youngest Pax!)

  • RUNCAJUNRUN AND ULTIMATE FRISBEE – from PVC

    SLOW RUN AROUND THE OUTSIDE TRACK WITH EXERCISES EACH QUARTER OF A MILE.

    ULTIMATE FRISBEE FOR 2ND HALF

    COT

  • Attention to detail….and Thumb War Turns 40 – from Bogey

    Disclaimer & then to the 50
    -Warm up
    -Bleachers – merkin ladder/pistol squats/pull up w rail
    -bear crawl/inch worm/lunges
    -gym – 1 lap around/donkey kicks/people’s chair w Air press/40 burpees
    -sprints…just a couple short ones
    -pavilion – sit ups/bench sit-ups /sit ups/bench sit ups
    -rock pile-rock work/dips/rifle carry squats
    -back to the flag
    -COT

  • I get by with a little help… – from Bogey

    This is F3, I’m Bogey….to the rock pile for a brief warmup. Then to the pavillion for Step ups(20 each leg) with Dips in between, multiple variations on sit ups using the bench to support the upper body-compliments of Kennah. Then to the Gym for calf raises, monkey humpers, and squats(25 each)….all over again, but 20 each this time. Leg over rail(right leg over and then left) back and forth for ten reps-Kennah strikes again. Lunge from black top, up stairs, and to the wall; people’s chair with 15 air presses-Mayhem special. Back to the rock pile for a Little Rock work and some Mary.
    COT – gratitude for the assist from my brothers.