F3 New Orleans

Tag: Bogey

  • The Mental Battle – from Hokie

    Thank you Bogey
    Boo Boo
    Hokie
    Mahatma
    Pillsbury
    PVC
    Rougarou
    Tenderloin
    Triple
    War Eagle

    For joining me as we focus on The Mental Battle

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

    SSH x 18 – LA ranked 18th Highest Prevalence of Mental Illness 2021

    Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY.

    Burpees x 10 – 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. After all three sets are complete, if you have time repeat sets until time is up.

    Round 1 – bear crawl timer

    50,000,000 adult Americans experienced mental illness in 2021

    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 – Run backwards across field timer

    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 Stars each leg (2 is 1)
    160 burpees

    Round 3 As a group

    65% of employees find it hard to concentrate at work due the environment at work.

    Over 60% of youth with mental illness do not receive treatment.

    Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

    130 LBCs
    120 Box Cutters
    120 Flutters

    I hope you have someone to share among the Pax your mental battles or those of people around you,. This is honestly more important than the workout.

    Again, 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.

  • Cool Cardio at the Mothership – from Fracsac

    YHC took the Q at the Mothership knowing it was going to be a cold and miserable morning.
    With a brief disclaimer given, 6 pax headed to the peristyle. Bogey, Catfish, Triple Shift, PVC and YHC circled up for the Warmup.

    SSH, GG, and Hillbilly’s followed by a mosey to the Storyland entrance. Finished with some arm circles with Moroccan Night Club where dancing was enjoyed by all!

    EMOM x 5 With 10 burpees (50)

    The Motivator!

    Stations:
    10 cleans with Sweetness aka 60 lb sandbag(timer)
    Derkins – AMRAP
    Big boi sit ups – AMRAP
    Jump rope – AMRAP
    SSH – AMRAP
    Step ups – AMRAP

    EMOM x 5 With 10 burpees (50 more)

    Mosey to the big lawn for some more fun with sweetness. Pax helped to make this really suck:
    Plank up and pull sandbag thru all pax and back, last pax bear crawls to the end. Rinse and Repeat.

    Embrace the suck: 7 SSH, 7 Merkins, 7 Bobby Hurleys over and over for 3 minutes.

    Finish off with some Mary with a couple rounds of Burpees sprinkled in to hit 120 total.

    Back to flags for COT

    We were warm and far from miserable at the end. Thanks for posting with me.

    There was supposed to be a down range Pax, but not this day.

    SYITG

  • I got you buddy – from Bogey

    Brief warmup…
    Grass grabbers-10/AB-10/Squat Twist-10/SSH-20/AC for&back-10ea/PePa, PaPe, MC-10ea.

    To the gym…
    20-Merk/Calf raises/Monkey H. then a lap
    15-….
    10-….
    5-…

    To the Pavilion
    Rt leg step up-15/Dips-15/Lt leg step up-15/Dips-10/Rt leg-10/Dips-10/Lt leg-10

    Peoples Chair – 30sec/30 sec w/ air curls

    To the rock pile…
    All with rock
    15-Curls/Rows/Ov. Press/Triceps
    10-…
    5-…

    Frisbee Toss game

    COT

    Gratitude!

  • Help you RCR Miles out – from Mambi

    Knowing YHC hasn’t done as many miles as he planned or wanted given the opportunity to Q and add miles is always to plan. YHC showed up to the Flag hearing things like “I told you, a little faith Hokie”, “I thought I was going to win this bet”, “Then I hear Q needs to be here 15 minutes before working to welcome the PAX and any guest.” OK, well, “Welcome” then YHC waiting a few minutes did the disclaimer and instructed the PAX to grab a rock then head to the football field for warmups.

    YHC lead PAX in various warmups and a little stretch. Then instructed the PAX on the THANG.

    Somewhat of a BLIMPS but modified.

    B= x5 Man makers Blimpy with a Rock overhead
    L= x10 Lunge Twist with a Rock
    I= x 15 Isolated Curls with a Rock
    M= x20 Merkins alternating hands on Rock
    P= x25 Bent-over Row with a Rock
    S= x30 Squats with Rock
    Run 1 Lap

    Repeat until time expires

  • Just Mary – from Vagabond

    Warm up

    Bring rocks to football field

    Pax choice at 10 yard markers x10
    – 10 burpees
    – 5 Catalina wine mixers + 5 squat
    – 10 merkins + 12 squat

    Marry for rest of beatdown to tunes with Mary in it:

    on back legs lifted rock rotate back forth R/L

    Flutter with rock

    Cocoon – lay flat with arms legs outstretched then crunch with arms at side of bent knees

    Low plank knee tap

    Glue bridge march – wife pleaser with arms extended straight up and lift alternating knee to chest

    Sideways bear walk – knees just off ground

    Leg lifts without touching ground (6 inches to 90 degrees)

    Bird dog knee touch

    Hello Dolly with rock

    Nolan Ryan

    Crunch start with legs extended

    American hammer

    Big bois with rock arms extended

    Back alternating toe touches

    Floyd Mayweather low

    Plank jacks with shoulder tap

    Side plank elbow with opposite arm outstretched

    COT

  • Love Rocks! – from MacGyver

    Love rocks

    With romance on their mind, 6 pax showed to Rock City on a chilly Monday morning ready to start the week in the best way. Disclaimer was provided by the Q and they were off to the races with
    30x SSH, 10x Abe Vigotas, 15x Imperial Walkers, then we moseyed to the rock pile to pick our companions.
    The Pax were instructed to give a name to their darling as we walked over to the parking lot, our minds filled with that which was to come, we made a circle then we did flutter kicks holding our babes above us, each pax calling out a set, the reps were determined by how many letters were in their date’s name. This totaled 35 reps.
    Pax then recovered and did the same number count with squat thrusters.
    Then we moseyed to the gym and back with our burdens, switching shoulders at the gym.

    Another round of flutter kicks was followed by a round of American-Getups(definitely not Turkish) then they moseyed to the cabana and did 20x step ups,
    20x big boy sit-ups both with our sweethearts, then 18 more American getups. At this point one of the pax pointed out that he was having separations issues with Burpees after being so close with them in January, so we did 10 AYOP. Then we rifle carried our accompaniment back to their home’s and did 15x Penguins, 20x LBC’s, and 14x Wife Pleasers. Then we sprinted back to the flat for a set of Echo count stretch’s and COT

    On a serious note, Q would like to give a sincere thank you to the PAX who showed up, because YHC would have far-sacked in a heartbeat with them.

  • I Think We Needed Our Heads Examined – from Fast Tax

    Six of F3 Nola’s finest displayed their true grit and stalwart character when they braved the subarctic temperatures and gale force winds to participate in another round of Battle Frisburpee at the Uptowner on Friday. Okay, maybe not gale-force winds and sub-arctic temperatures but it was 36F with light rain and a wind chill of 28.

    After a hasty disclaimer, we moseyed to the driest part of the field for warmups, each of us quietly thinking to ourselves that we should have our head examined…

    Warmups:
    Grass Grabbers, SSH, Bat Wings with MNC. YHC ditched the Swan Dives b/c that would involve getting wetter than we needed to.

    Unwilling to jump right into the highly anticipated main event but trying to keep us warm, YHC kicked things off with Catch Me If You Can:
    PAX partner up. Partner 1 performs 10 Merkins and then sprints to catch the Partner 2, who has been running backwards. Partner 2 now does Merkins while partner 1 runs backwards. The cycle continued until we finished a lap with YHC switching from Merkins to Crab Merkins.

    Wanting to give the PAX some practice throwing the frisbee in the gale force winds, YHC selected Go Fetch as the next thang:
    One pax throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then lunge-walk until they get to the frisbee. First PAXD there gets to throw the Frisbee, rinse and repeat except change out lunge-walk with bear crawl, then back to lunge walk b/c it is too frickin wet and cold for bear crawls.

    With 25 minutes to go, it was time for BATTLE FRISBURPEE.
    Team 1: Fast Tax, Hand Grenada, Charmin
    Team 2: Bogie, Mahatma, Disclaimer

    After a recitation of the rules for those PAX who were new to the game, we commenced. The battle was intense, in part because there was a lot more running with only 3 people per team and a lot more burpees were required due to the wind catching the Frisbee and PAXs’ hands being too frozen to function very well.

    The game was tied with 3 minutes to go as the rain started to come down again. Marshaling their reserves, Team 1 (primarily Charmin & Hand Grenada b/c YHC was done in by that point) adroitly and tactically moved the Frisbee down the field to score the final point, winning the game 2-1.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria at PJs.
    Thanks for the fellowship! SYITG

  • Bricks & Bats but without the bat – from Hokie

    It was a very pleasant 62 degrees this AM upon our arrival to Bringing the wood except we had NO WOOD with @Fast Tax choosing to blow off YHC’s Q.

    Thank you to the seven Pax who did show up and special thanks to Rudy for bringing a trunkload of bricks in his transport vehicle.

    The disclaimer was followed with instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun

    Warm up, with bricks in hand…

    arm circles, in cadence, forward x5
    arm circles, in cadence, backwards x5
    seal claps, in cadence, x5
    overhead claps, in cadence, x5
    Moroccan night club, in cadence, x10

    Bob n weave (upper cuts) x 10

    we then took a mosey to the track where we moseyed WITH Bricks in tow, from this goal line, through the end zone to the other goal line…. then ran backwards to the 50, mosey forward to the goal line, through the end zone and to the other goal line then sprint to the 50 and mosey to the starting point (1/4 mile loop)

    Each time we finish the quarter mile loop, shoulder taps waiting on the six

    Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 8. 1 min Toe Taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    That is 2.25 miles for Run Cajun Run participants

    Circle of Trust where we named our FNG Charmin and lifeted up all those dealing with illness and especially those battling cancer.

    As we started our mosey to the car, Fast Tax showed up and brought the wood and apologized for Benadryl and snoozing through alarms.

    Thanks for the honor to lead

  • Can we do 1 round of BLIMPS for 45 min? – from Mambi

    YHC signed up on the Q sheet weeks prior to the actual Q. The night before, YHC looked at the weather forecast and noticed it just might be the coldest day of the year as well as wet. On top of that YHC was notified that we will have 2 PAX joining down range. Ethanol and Sgt. Crack from F3 East Alabama. Knowing the boys from Alabama was joining YHC knew he had to pull out a beat down they would remember. So before hitting the rack for the night, YHC create list of exercise for the beat down.
    At 5:30 am YHC did the disclaimer and instructed PAX to grab a rock at the rock pile then head to the parking lot.
    Once at the parking lot, circled up for warmups 10 minutes of your typical warmup exercises. Ended with a long over extended arm exercise. Just had to do it.
    YHC gave the description for THANG, with a few PAX confused on the concept, so a further explanation was needed. PAX had a better understanding, so we go it on.
    YHC pulled this right from the F3 Nation’s Exicon
    Hindenburg BLIMPS.
    Modified version of BLIMPS. Done on a field (we did it in the Parking lot). Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. That’s one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Modifications: Round 5 – 50 Plank (we did plank Jacks at corner #1 and corner #2, and 50 Squats at corner #3 and corner #4.
    YHC looked at the timer and it took the entire 35 minutes to complete the Hindenburg BLIMPS. If you are looking for something to do for your next Q, try this. The rest of the PAX will love you for it.
    With time expiring we gather our rocks and drop them off at the rock pile and return to the flag for COT.
    Announcements and Pray.

  • Did I say Frisburpee? – from Fast Tax

    I could detect a hint (or was it a modicum) of disappointment in the air emanating from the 11 PAX assembled as YHC arrived to Q El Diablo this morning. Alas, what tragedy was responsible for this burgeoning discontentment? Apparently, it was seeing my hands bereft of any battle balls or Frisbee. It did not take YHC long to remember (or be reminded) that the workout description for today said “Battle Frisburpee Likely.” Not today – Sorry…

    After disclaimer, we moseyed to the rock pile area for warmups consisting of:
    • Grass Grabbers
    • 5 Penalty burpees – Rudy renaming Q’s exercises
    • 5 Penalty burpees – Rudy renaming Q’s exercises AGAIN
    • Mountain Man Poopers
    • Nancy Kerrigans – YHC was not the only one having trouble standing on one leg while sticking the other leg back and rotating both arms in circles…
    • Hairy Rockettes

    Following rock selection, we headed to the football field and lined up on the goal line for the first event, Colt 45s.
    Colt 45s are basically a broken down curl (with rock) performed IC:
    • 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
    • 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
    • 15 reps start at the bottom of the movement and complete a full range of movement all the way up.

    Red Barchetta was the next event, enhanced by the musical accompaniment of Rush’s 1981 hit – Red Barchetta. PAX line up on the goal line and perform the following sequence OYO no resting:
    • 10 O/H Press; 100 yard dash, 100 SSH, run back to goal line
    • 10 O/H Press; 75 yard dash, 75 mountain climbers (2 is 1 of course), run back to goal line
    • 10 O/H Press; 50 yard dash, 50 LBCs, run back to goal line
    • 10 O/H Press; 25 yard dash, 25 merkins, run back to goal line
    • 10 O/H Press; 10 yard dash, 10 Burpees, run back to goal line

    After a 30 second breather, it was time for Captain Thor, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep, typically 10 reps. Noting the lack of gasps and groans halfway through, YHC thought we could use a couple more reps…so let’s make it 12. For those who don’t want to do the math, the last rep was 12 BBS & 48 Amer. Hammers for a total effort of 78 BBS and 312 Amer. Hammers.

    Digging deep into his repertoire of exercises for something interesting and entertaining, YHC selected Vertigos.
    PAX run to the 50 yd line but with each step you rotate so that you are always spinning as you move forward (clockwise or counter-clockwise, your choice). On reaching the 50 yd line, and letting the dizziness subside, we performed 10 absolutions and ran Vertigos back to the goal line.

    With a few minutes to spare, we paused our mosey back to the rock pile for 5 Welsh Dragons.

    Then it was back to the flag for count off, name-a-rama, announcements, and prayers.
    Happy Birthday to @Belloq

    Followed by Coffeteria at PJs.

    Thanks for the fellowship!
    SYITG