F3 New Orleans

Tag: Bogey

  • Rock City meets Margarita on the Rucks – from Triple Shift

    As 10 HIMs are preparing for the GrowRuck Alamo on April 9-11th, we had to put some work in with weights. As expected, the football field was wet with dew and the weather was unseasonably warm at 5:30 am. Here is the link to the explainer video!

    Those men at F3 Alamo are killing it with their high quality explainer videos and exercises! In short, it was a suck fest performing rock rows, rockees (burpee with rock), flutter kicks, brickyard man makers, squats and then out 50 yards and back and rinse and repeat for 45 minutes. We had to modify it since your QIC was the only one with a ruck. Anyway, truly humbled by the men that yielded themselves to my leadership this morning. Ended in a prayer of gratitude and request to be growing in our leadership.

  • RED – Tribute to the 141 and the 256 – especially Army Specialist SPC Jean-Paul Tujague Jr – from Hokie

    Technically Army Specialist SPC Jean-Paul Tujague Jr is in the 141st (Washington Artillery) which is attached to the 256th Infantry Brigade, so we paid tribute and respect with 141 Merkins and 256 Big Boy Sit Ups… broken down into six rounds.

    We started at the gathering point and moseyed to the rock pile and then onto the tree lines field.

    Round 1 – 16 Merkins, run across field from one tree line by baseball field to the other tree line near the gym lot, 26 Big Boy Sit Ups (BB), run back across the field, grab your rock and do shoulder presses waiting on the 6.

    Round 2 – 25 Merkins, run across, 30 BB, run across, grab rock for curls waiting on the six

    Rounds 3-5 — 25 Merkins, run, 50 BB, run and use rock while waiting on six with triceps (round 3), rows (round 4) and chest presses (round 5).

    Round 6 – 25 Merkins, Run, 50 BB, and stay in lot doing Side Straddle Hops waiting on the six.

    While in lot, we planked and bird dogged for 14.1 seconds and then again for 25.6 seconds.

    We then ran back to gather our rocks and return towards the rock pile for 25 (.6 was silent) more chest presses and (14 (.1 was silent) box CUTTER’S with our rocks overhead..

    Mosey back to the Flag for Mary and COT. At request of Boo Boo, Penguins saved us after Jay-Lo’s by Scantron.

    Special gratitude to all those who serve!

    Thank you for allowing this old man the opportunity to lead.

  • Burpees Are Our Friend – from Jingle Vader

    Mosey to MOMA, with a sudden change with 10 burpees; arrive with 10 more burpees. Warm up: 29 ssh, 20 grass grabbers, 20 hillbillies, arm circles: 20 forward, 20 back, 20 overhead, 20 seal, 20 moroccan nightclub. End the warm-up with 10 more burpees.
    Thing 1: Burpee-looza Route 66 to the front of the park with a mosey between each lamppost; Merkin Route 66 on the way back with lunges (sorry, dudes) between each lamppost. More burpees while waiting for the six.
    Thing 2: Around the fountain, 10 box jumps OYO, 20 dips, 20 power ups right leg, 20 derkins, 20 power ups left leg.
    Mosey to the Peristyle for a warm-down: 20 dying cockroaches, 20 hello dollys and 10 Dr Ws. Close with 10 final burpees.
    So that was at least 106 burpees. MABA: Make America Burpee Again!

  • The Deck of Death – by Suit – from Bogey

    Quick warm-up with an unruly bunch lacking counting skills.
    10 Abe’s
    25+ Grass Grabbers
    20 SSH

    The Thang…
    Picked 4 Pax to each pick an exercise(with rock when possible) and assigned each a suit(♦️=BB sit-ups, ♣️=Squats, ♠️=Mtn Climbers, ♥️=Curls). Face cards = 20 reps. Wild card = 25 burpees.
    Called it at 6:13 and about 6 cards left. Moseyed back to flag

    COT including Pledge of Allegiance

    Thanks boys for allowing me to Q.