F3 New Orleans

Tag: Bogey

  • Workout – from Vagabond

    Mr. Rogers Q was not in the neighborhood so I took it and did a modified dirty mcdeuce with rocks around gym with burpees sprinkled in.

  • Love Snack – from Vagabond

    Run around park do some burpees to gazebo

    Gazebo walk back and forth over table 9 reps declining to love songs skip song costs 5 burpees

    9 V ups 20
    8 Alternating toe touches 20
    7 Lunges 20
    6 Elbow planks 20
    5 Nitro Burpees (2 pushups 8ct) 10
    4 True sit ups 20
    3 Imperial Walker 20
    2 Northbound merkins 20
    1 Eight count body builder 10

    Soccer

    COT

  • “The Hines Grind” Fallen Hero 1LT Derek Hines – from Mr Rodgers

    **Backblast: “The Hines Grind”**

    A foggy, wet, and unseasonably warm winter morning greeted the *pax* at 5:30 a.m. (well, 5:29 a.m. because why wait when suffering is inevitable?). With no time to waste, we jumped right in.

    ### **Warmarama:**
    – Abe Bogotas
    – Windmills
    – Low Slow Squats
    – Squats
    – Side Straddle Hops

    ### **Buy-In:**
    – 50 Merkins
    – 50 Big Boy Sit-Ups
    – 50 Squats

    Because nothing says “good morning” like knocking out 150 reps before the actual workout.

    ### **The Hines Hero WOD – 20-Minute EMOM**
    – **Shuttle Run:** 50 meters to the pole and back
    – **Flutter Kicks** until the timer sounded for the next round

    Each minute on the minute, the *pax* pushed through sprinting, flutter-kicking, and grinding out the reps.

    ### **Cash-Out:**
    – 50 Merkins
    – 50 Side Straddle Hops
    – 50 Squats

    Total reps: A whole lot. But we do it for the fallen.

    ### **COT – Honoring 1LT Derek Hines**
    YHC dedicated this workout to **1LT Derek Hines**, who was killed in action on September 1, 2005, in Baylough, Afghanistan. He embodied leadership, competitiveness, and relentless determination, continuing to return fire despite fatal wounds. His legacy and courage remind us of the sacrifices made for the freedoms we enjoy.

    This WOD was designed by Robert Kinney, former battalion commander and trained coach, with the **50-rep buy-in and cash-out honoring LT Hines’ service in the 2-503 IN, “The Rock.”**

    We wrapped up 5 minutes early, so Bogey took us home with a quick Mary.

    ### **Final Thoughts:**
    – The fog set the tone for a tough grind.
    – 50 merkins at the start *and* end left no room for slacking.
    – The freedoms we enjoy come at a price—never forget those who paid it.

    #NeverForget #HinesGrind #TheRock

  • Super Mothership – from Thumb War

    Super Mothership

    Pax (7)
    Bogey
    Tool
    Abacus
    Kenna brah
    Chris FNG – PETA
    Colonol Mustard

    YHC arrived early to set up a football field.

    Convened at the Flag for a lighter than usual PAX for Mother Ship partly due to the IOAM event on the bayou.

    Moseyed to the Peristyle for a Warm Up where a couple of late arrivals met us.

    Warm-a-Rama:
    Slow Abe Vogodas 4 count on each side

    Grass grabbers
    Hillbillies
    Side straddle hops
    Mountain climbers
    Tie fighters
    Mayhem merkins

    Moseyed to Big Lawn for Thang 1:

    Red Barchetta – esque – instead we exercised song Purple Rain kicked off by the Fox Sports NFL theme song. This was the start of a playlist through the workout of artists that performed at Super Bowl halftimes/

    100 Yard Dash then 100 overhead presses, run back to start point to plank/wait for six; 75 yard dash then 75 plank jacks, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 Merkins, run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.

    YHC brought a football 🏈 that couldn’t be dropped by the Pax for the remainder of the workout. If it hit the ground, 2 penalty burpees.

    Mosey to Baby Foundry for Thang 2: Pull Ups and Planks

    We split in 2 groups or tandems. With the off number YHC was a single and “ready to mingle” per Bogey. Bogey and Abacus made quite the cute couple.

    Half are doing pull ups or back work while others are doing a plank. YHC used a Tabata timer for 45 secs of work and 15 secs of rest for 8 cycles.

    Mosey to NOMA Fountain for Thang 3: Bench work in cadence

    Box jumps
    Bulgarian Split squats
    Dips
    Incline Merkins
    Derkins
    Gas pumpers

    Mosey to the Flag. With about 3-4 mins remaining. We did a dealers choice of Mary.

    COT:

    We prayed for Tool’s wife and the city hosting the Super Bowl this weekend and gave thanks to impact of F3.

    FNG Chris who is Kenna Brah’s nephew was in town for work and is big carnivore and hunter so was officially named PETA. He calls Dallas home and committed to more workouts in the gloom in Dallas to certify it.

  • Mosey to ONE HUNDRED – from Mayhem

    Conditions: 63 F, felt like 66 F, 0 mph wind

    YHC arrived by foot at 5:28… because it is February and Every Mile Counts.

    Mumblechatter began before 5:30
    At the bell, disclaimer given and we commenced to carioca down the jogging path changing direction halfway
    Near the main gate, the start of the warmarama: A-slow-V, GG, low slow squats

    Then we “snaked the railings”. When you weren’t snaking, PAX held an Al Gore.
    It was awkward. It was different. Different can be good.

    Mosey down the path to the parking lot near the track entrance.
    Finish the warmarama with PPP, MC and MAYHEM MERKINS (hip slap, shoulder tap, merkin in a 10-count cadence… Exicon worthy)

    Into the track bleacher gate we went.
    The Main Thang: do 10 of something, then a form of transportation, then 20 of something, and so on to 100.

    10 left leg lunge, right leg lunge, burpee, two squats OYO – snake the bleachers
    20 burpees OYO – run back in front of the bleachers
    30 merkins OYO – run to the press box, up the stairs and back
    40 overhead claps OYO – run to the goal post and back
    50 monkey humpers OYO – run in the parking lot to the opposite track entrance
    60 lunges 1-is-1 OYO – run to the gym, bear crawl up the ramp, run back
    70 squats OYO – run up the gym stairs and head to the north side of the gym
    80 LBCs IC – run to the gym entrance and wall sit for 2 mins
    90 flutter kicks IC – run through the parking lot near the track
    100 air presses holding an Al Gore IC (taking turns counting to every 10) – indian run back to the flag

    2 minutes of stretching before COT

    Announcements
    -Kenna Brah learned something from a random French woman that means nothing
    -IOAM tomorrow in Thibodaux
    -City Pork and Old Metry Mosey around the corner

    Intentions
    -Kenna Brah’s friend’s granddaughter
    -Cheesesteak’s friend
    -Bogey to be understood

    Great group of men. We worked hard. Lots of mumblechatter. Great way to start a Friday.
    SYITG!

  • Make ’em say Uhhhhhggggg….. – from Architect

    YHC arose on time and ready to take on whatever today’s Q was to serve up. Upon arrival, only 4 PAX were present and after a few mumbled greetings I was enlightened with the fact that I was indeed the Q for the day (I blame Rudy for my lack of awareness).

    Disclaimer provided and off we mosey’d to the Rock Pile for warmups. A few more less inspired PAX arrived, one donning a new garment that apparently made him feel “like one of the cool kids”. A little of this and a few of those, now we are nice an warm.

    Da Thang….
    Rocks were selected, and we cycled through a deconstructed “clean and press” focusing on form and mobility. Deadlifts, rows, squats, OHP and then finally putting it all together for the full movement.

    PAX mosey’d to hill for next exercise. 5 min plank holds, if rest was required, PAX ran up and over hill to resume planks on the other side. Apparently some felt it unnecessary to engage in the prescribed plank position and just ran up and down for 5 mins, it must’ve been his new threads. Others fought till the end, although form was questioned and criticized by certain individuals, again, must’ve had something to-do with being a “cool kid”.

    PAX continued to the gym to perform 5 min wall-sits with 3 burpees to be performed during “rest periods”…it came as no surprise that yet another vest-donning PAX felt this was an unacceptable exercise and thus performed burpees for the duration while offering kind words of recommendation on form to the others.

    Final round of holds were done back at the rocks, Over head holds for 5 mins. This is where the majority of the “UHHHGGGSSSS…” were vocalized. I think everyone did these, but there was probably someone that chose to do something else, regardless of what they were wearing.

    Final exercise was a quick round of PAX’s choice of movements with the Rocks. We had squats, OHP, Big-boys, merkins and probably something else…it was delightful.

    COT with minimal announcements and intentions, special thanks for all that is past, present, and future.

    No AI were harmed in the making of this beatdown or BB.

  • Year of the Snake🐍 – from Thumb War

    Year of the Snake🐍-

    CHÚC MỪNG NĂM MỚI
    (Happy Lunar New Year)

    I checked the field conditions when I got out there and felt it was dry enough for a field focused workout.

    As the pax gathered Bogey brought to everyone’s attention today is the start of the Year of the Snake which Hawg added happens every twelve years.

    Moseyed to center field for Warm-a-Rama:

    Abe Vigodas
    Low slow squats
    Grass Grabber
    SSH
    Mountain Climbers
    Parker Peters
    Thai fighters forward and back. I thought this was the spelling but Mayhem clarified during the warm up it’s Tie Fighters https://f3nation.com/post/tie-fighters

    The Thang – Dirty McDeuce

    4 sets of 3 exercises done to 12 reps 1st 2 exercises were on your own and the 3rd was on a 4 count.

    Set 1:
    12 Hand release Merkins
    12 squats
    12 Flutter kicks

    Run lap around track

    Set 2:
    12 diamond merkins
    12 Bobby Hurleys
    12 big boy sit ups

    Run Lap

    Set 3:
    12 Carolina dry docks
    12 alternating lunges
    12 hello Dollies

    Run Lap

    Set 4:
    12 wide merkins
    12 wife pleasers
    12 penguins

    Run Lap

    With time to kill, I added 2 extra sets to make it an extra Dirty McDeuce.

    Set 5:
    12 plank jacks
    12 calf raises
    12 Freddy mercuries

    Backwards jog to end of field and sprint back to Center

    Set 6:
    12 Merkins
    12 monkey jumpers
    12 LBC’s

    Backwards jog to end of field and sprint back to Center.

    Ring of Fire
    Al Gore’s and Squats
    Leg raises and flutter kicks

    Mary – Dealers choice with a 15 count max
    Thumb war – Freddie mercury
    Mahatma- crunchy frogs
    Bogey- LBT’s
    Vagabond – Pickle Pounders
    Mayhem – X Factor
    Hawg – Big Boys

    Finished up with burpees in the last minute to help Kilo with MABA Challenge

    Short mosey

    Naked moleskin:

    Mahatma had questions about Lunar New Year that we didn’t have answers too. Like what is the semblance of the wood snake.

    There was a soccer ball left on the field that mahatma initiated us kicking it around and passing until the end.

    My counting still needs work.

    Hawg was really pushing Kilo on deconstructing merkins.

    Hawg suggested I should have done a 12 animals themed workout

  • Motivating Yellboy – from Mayhem

    48°F, 3mph NE wind (feels like 38°F when you’re wet with sweat), 70% humidity

    PAX were a mix of anxious warriors and confused early risers who mistook this for a yoga class… and an FNG

    Warm-O-Rama:
    Windmills: 10 reps, which started with a demonstration to which Frac said ‘even little kids know how to do windmills’
    Grass Grabbers: 10 reps, which did not start with a demonstration, to which Frac said ‘why aren’t you demonstrating’, but then he attempted to touch the grass but just bent forward and looked like a confused flamingo
    Peter Parker Peters: 20 reps
    Tie Fighters: 10 reps count up, 10 reps count down
    Back on your face for a Mayhem special (I think it is new to all, and I think it will stick): Hip Slap Shoulder Tap Merkins, it is a 10-count exercise, 10 reps

    Thang 1: Snake the Bleachers with Some Mary
    Time to snake up and down the bleachers. But since we’re in F3, we added some Mary in between. 15 BB, half the bleachers, 15 V-ups, half the bleachers, 15 BB, half the bleachers, 15 V-ups, half the bleachers, 15 BB. 10ish bonus burpees for Kilo for finishing first.

    Thang 2: Sevens with Motivators-Burpees
    Start with 6 motivators and 1 burpee then 5 motivators and 2 burpees and so on.
    Motivator: full SSH, star hop, leg only, and a bunny hop

    Thang 3: BLIMPS
    This is when things really started getting… interesting. Blimps are just a nice way of saying “burpee but with a little extra ‘why did I do this to myself’ factor.”
    Rd1- 20 each (burpee, lunge, imperial walker, merkin, plank jack, squat) at each cone, with mode of transportation being bear crawl (of course), then mosey to midfield cone and back to start
    Rd2- 10 each, with mode of transportation duck walk (Triple not present to demonstrate proper form), then mosey to midfield cone and back to start
    Rd3- 5 each, but in the form of shuttle runs to each of the 6 cones then mosey to midfield cone and back to start

    But wait, there’s more…

    Thang 4: Ring of Fire
    We ended with the classic Ring of Fire. Three rounds. Al Gore to squats. Plank to merkins. Al Gore to burpees. The “fire” quickly turned into “fire in my quads.”

    Bogey enjoyed this beat down so much he claimed I stole his script for his upcoming Q on Monday.

    COT:
    We circled up, not to share deep philosophical musings, but to recover from the sheer trauma of the last 45 minutes and to get to know and name our FNG. Welcome, Yellboy! Kudos to Kilo for EH’ing. If Yellboy is half as committed as Kilo then we got ourselves another great PAX.

    Prayers for Boo Boo’s sister-in-law, Leigh Whitman’s family and Pai Gow’s father.

    Great to lead and try new things!
    Sign up to Q!
    Make it a point to EH this year!

    SYITG

  • Boss Keane’s Slack Post – from Hawgcycle

    Conditions: Rainy, 53 degrees, windchill of 45, 95% humidity, wind 11 mph from NNE

    I woke up this morning to a post from Boss Keane on Slack. He’s a bit of a Luddite, so I was surprised. He rambled a bit about police response times and then said that the men off Pontiff had moved his rock pile and he wanted it moved back

    Warm-up:
    SSH x 31; IW x 20, Abr Vigoda x 10, Grass Grabber x 10, Low Slow Squats x 15, Tempo Merkins x 15

    The Thang:
    Boss Keane’s Rock Pile – We moved it 6 times

    Sevens – donkey kicks at the gym; Curl Squat Curl Presses at the Rick Pile

    Track Chunkers – stand on the misdemeanor side and throw your rock as far as you can toward the park. Finish when someone reaches the ditch

    6MOM – LBC x 20, Flutter kicks x 20, Dying Cockroaches x 20, Nolan Ryans x 15

  • Roosevelt Mall’in – from Vagabond

    Warmup

    Drag or carry tree trunk

    8 counts and burpees along the way

    Roosevelt Mall x 10 up/back
    Dips
    Step ups
    Merkins

    Little hill: Bernie Sanders x2
    Bobby Hurley x5
    burpees x5

    Grab coupon x12
    curl
    rows
    squats
    kettle bells
    tricep extensions
    goblet squats
    overhead press

    Football pass with burpee penalty

    Jump rope relay suicide while last guy brings to back and runs to the front

    Back for mor 8 counts