F3 New Orleans

Tag: Bogey

  • CPR at The Real Rock City – from Fracsac

    8 pax at The Real Rock City looking to put some work in to improve and get stronger. Humidity is back, but not too bad. The 72 degrees weather was well received by Bogey, Scantron, Hand Grenada, RevSox, War Eagle, Marlin, Pai Gow and YHC.

    Disclaimer given, then mosey to the rock pile.

    Warmup was typical with some bat wings to get the arms ready!

    Grab a rock and rifle carry back to the field inside the track.

    The Thang

    CPR

    Cones are set up about 20 yards apart. Starting on one end:
    Curls IC x 10
    Presses (Overhead) IC x 10
    Rows IC x 10

    Bear crawl 20 yards, complete 10 x 8 count body builders, bear crawl back 20 yards. Then run a lap around the track.

    Completed 4 evolutions, mixing in some lunges with the bear crawls.

    Rifle carry rocks back to the pile, then complete 10 x 8 count body builders IC to get us to 50 total.

    Mosey back to the flag

    COT

    NMM

    -55 was the magic number for 8 count Body builders, it’s the Iron Sharpens Iron task of the month. Only 5 more OYO! Join on Slack for non stop fun!
    -The Pax thoroughly enjoyed the variety brought today, YHC could tell by the enthusiasm displayed!
    -Coffeteria was awesome as always, joined by the men from The View!

    SYITG

  • El Diablo in the Fall – from Fracsac

    El Diablo is an AO where limits are to be pushed and new nearly impossible feats of strength are to be embraced. This was the intent at Pontiff this day where 6 pax converged to embrace the suck. With a cool breeze signaling the entrance of Autumn, Bogey, Boo-Boo, Hokie, Thumb War, RevSox and YHC got after it.

    Disclaimer given, then short mosey to the waterlogged field.

    Warmup

    SSh IC x 31
    AV IC x 10
    GG IC x 10
    Bat wings with AC, OC, SC and MNC

    The Thang

    BLIMPS can be tough, but we would put a theory to the test that SBE is a real thing. Glad you asked (you know you did). SBE means Simple But Effective.

    BLIMPS are composed of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks and Squats.

    Start with 5 Burpees OYO, then 5 of the LIMPS in cadence. Run a lap around the track.

    Next round was 10, followed by a lap, then 15, then 20 and onto 25 where we ran out of time. We got two-thirds through the 5th round.

    COT

    NMM

    -Check on your F3 brothers. A pax could be in a mental battle where the wounds are deep but strategically well covered. We need each other now more than ever.
    -Lafitte recovery trip is scheduled for Saturday leaving from some coffee shop that has other stuff. You had to be there to understand, but know it was funnier than that really funny Dad joke. Anyways, check Slack for details. Bogey has the deets.
    -Fall is here, at least for now. Let’s hope it keeps the hurricanes away.

    SYITG

  • Hurricane Ida prep burpees + other treats – from Left Coast

    The Warm-up
    SSH x 20
    Abe Vigodas x 15
    Grass Grabbers x 15
    Hill-Billies x 15
    Imperial Walkers x 15
    Shoulder Taps x 15
    Floyd Mayweathers x 15
    Arm Circles (Forward) x 15
    Arm Circles (Reverse) x 15
    Moroccan Nightclubs x 15

    The Workout (Used without Boo Boo’s express written consent which is strictly prohibited)

    100 SSH

    10 Burpees

    90 LBCs

    10 Burpees

    80 Squats

    10 Burpees

    70 Big Boy sit ups

    10 Burpees

    60 Wife Pleasers (30 L/30 R)

    10 Burpees

    50 Leg Raises

    10 Burpees

    40 Bonnie Blairs 1 is 1

    10 Burpees

    30 Shoulder Taps 2/1

    10 Burpees

    20 Catalina wine mixers

    10 Burpees

    10 Merkins

    10 Burpees

    When finished lap around track until the 6 is completed.

    Final exercise to get us to 6.14am led by Bogey
    Ring of Fire
    Round 1 – Merkins (Plank hold)
    Round 2 – 4 Count Merkins (Plank hold)

    Jog back to COT.

    That’s All Folks!

  • Rush and the Giant – from Fast Tax

    It was a pleasantly coolish morning as eight Pax manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store.
    After disclaimer, we headed to the rock pile.

    Warmups consisted of:
    o Abe Bagodas X 10 IC
    o Matt Biondis X 20 IC
    o Seal Jacks X25 IC
    o Mountain Man Poopers X10 IC
    o Swan Dives X 10 IC

    After med-heavy rock selections, we headed to the field.
    The first exercise was Fee-Fi-Fo-Fum, starting on the line with your rock.
    Each Pax performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance, pick up and overhead press rock, and repeat the sequence for 40ish yards, then, turn around and repeat back to the starting point.

    Colt 45s (basically a broken down curl) were next, with rock 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.

    Captain Thor followed, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep (i.e. ending with 10 BBS and 40 Amer Hammer).

    The Red Barchetta was the next event (should have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if YHC had remembered to bring his phone).
    Sequence OYO but plank after each sequence until last Pax completes:
    o 100 yard dash, 100 SSH, run back to goal line
    o 75 yard dash, 75 mountain climbers (2 is 1), run back to goal line
    o 50 yard dash, 50 BBS, run back to goal line
    o 25 yard dash, 25 merkins, run back to goal line
    o 10 yard dash, 10 Burpees, run back to goal line

    Then it was back to the rock pile.

    With a little time to spare, YHC thought a little absolution would be good for everybody…make that 15 Absolutions OYO followed by 5 burpees (for Fracsac) and a mosey back to the flag for COT.

    Thanks for the fellowship!
    SYITG

  • 60th B’day for Kenna Brah – Movie’ themed w/60 sprinkled in – from Kenna Brah

    Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
    Warmup –
    Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
    Billy Jack – One Tin Soldier – 60
    Star Wars – Imperial Walker – 60
    ———————————————-
    Get Coupons – Go to Lake Side
    Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
    Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
    Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
    Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
    (Coupon)
    Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
    Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
    Finish w Something about Mary’s.
    That’s a wrap on a beautiful day with great men.

  • Uptown(er) Beat Down – from Bolt

    Warmup IC (to Rapper’s Delight): Windmills, SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 20x); Toy soldiers, IW (15x)

    The Thang:
    Mosey to gym and grab some wall for a plank to the song Bodies Hit the Floor: plank>donkey kick title>merkin the count>plank between

    With moisture in our foreheads it was time to mosey to the rock pile and select medium rocks and three heavy ones.

    Rocks in pairs at stations lined up with each tree along the parking lot. 2 PAX doing 20 reps/exercise: chest press, overhead press, squats, triceps press, curls

    Return to pile and finish with 30 dying cockroaches before a mosey to flag for the standard closing.

  • Fear and Self-Loathing in El Diablo – from Bolt

    After a cold-induced break and a quick trip out of town, nine days lapsed between posts so yours truly was full of self-loathing and fearful of phoning in the Q. Hopefully the PAX didn’t feel that way after I decided to try out an idea I’ve been toying with: a Yin/Yang themed workout taking advantage of the universal truth of equal and opposing forces that keep all things in balance.

    Mosey to rock pile, cue obligatory highly curated playlist (which began with the classic “Rapper’s Delight”) and warmup then carry a medium rock to the pavilion, grab some bench. YHC explained each round would consist of an exercise done as we always do (Yin version), followed by a modified version that incorporated doing it from an equal but opposite perspective (Yang version). After doing the first two exercises in cadence we switched to OYO for the designated reps on the Yin and IC for the Yang.

    Warmup IC: SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 20x); Toy soldiers, Hillbillies (15x)

    YIN-YANG:
    Squats(rock)/Yang (no rock): hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep

    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep

    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee

    Derkins/Yang: one derkin to Peter Parker to derkin for each rep

    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee

    Irkins/Yang: one irkin to Parker Peter to irkin for each rep

    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up

    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Return rocks to pile, mosey to flag for COT, etc., welcoming FNG>Satchmo who happens to be my 17yo. Thanks, men, for joining me in the gloom and hope you enjoyed the suck as much as I enjoyed the Q. Until next time…

  • God Bless America – Keep 141, 156, 256 safe – from Hokie

    10 packs showed up on Friday to pay respect to America the 141 the 156 and the 256

    Mosey from the flag to the rock pile and then lineup on the football field in the end zone on a sideline

    21 side straddle hops and 10 Burpee‘s with a double Merkin

    400 m run and 30 side straddle hops

    10 tricep extensions and 10 Burpee’s with double Merkins.

    Lunge walk all the way across the end zone from one side line to the other.

    20 merkins and 10 Burpee’s with double Merkins.

    bear crawl from the side line all the way across the end zone back to the starting sign line.

    400 m run and 30 more side straddle hops

    30 shoulder presses and 10 Burpee’s with double Merkins.

    Lunge walk back across the end zone.

    40 squats and 10 Burpee‘s with double Merkins.

    Bear crawl back across the Endzone.

    400 m run and 30 side straddle hops.

    50 chest presses and 10 Burpee‘s with double Merkins.

    Lunge cross back across the Endzone to the other side line.

    60 shoulder taps and 10 Burpees with double merkins

    Bear crawl back across the end zone.

    Finished with 400 m run and 30 more side straddle hops.

    That is a total of 141 side straddle hops and a 1 mile run along with 70 Burpees with Double and Merkins for those doing the ISI challenge