F3 New Orleans

Tag: Bogey

  • Proposal Q – from Kilo

    YHC woke up this morning to a weather report from his soon to be best man who said “it’s freezing rain, are we doing this?” The reply “of course. F3 is rain or shine.” Today being YHC’s second Q and the day of the big ask, decided to keep it simple and do another Mogadishu Mile to remember the fallen of Blackhawk Down. It was rainy but warm and 9 HiMs started out for the warmarama and then to the thang.

    Pick up a rock, get to the gazebo

    4 rounds:
    19 ground to overhead
    19 front squats
    19 push-ups (one hand on the rock, then switch so 38)
    15 burpees
    run a 1/4 mile.

    All this was done with smiles and joy and the promise to show up this afternoon and try to talk some sense into my future fiancé. It’s a great day to have a great day, gentlemen.

    COT and Announcements as well as a welcome to FNG, Freaky Fast who drove 12 hours yesterday for the occasion.

  • What’s better than 23-10? – from Rudy

    Temp: 42, Winds: 70+ mph (or that’s what it felt like).

    Hand Grenada looked around and asked “Who’s Q?” He should have known better, as YHC was decked out in full Irish gear, waiting to celebrate a long-overdue victory over an SEC team in a game that mattered. Grumbling from everyone, expect the latest Johnny-come-lately Bandwagon-hopping Irish fan, Hawg. As expected, Mahatma arrives in full LSU gear, celebrating his big win over a different green-and-gold team in their bowl game. Kilo chose this day to NOT wear his ND gear (though he stripped off outer layers to reveal the ND garments later). Two entirely hooded and disguised PAX opened their face masks just enough to reveal Pool Boy and Bogey, then closed up and recovered all exposed skin.

    After announcing the Irish theme, the PAX took off for the rocks. We passed a leprechaun-like figure in the gloom; Triple Shift grudgingly agreed to join us, as his KOT krewe had apparently abandoned him.

    Slow Stretches to warm up. Abe’s and Grass Grabbers both x7 (ND as a 7 seed), followed by 2 burpees (Georgia as a 2 seed). 23 Imperial Walkers to loosen the hips, 10 burpees. Then grab a rock and head to the football field.

    The Thang: 23-10. 23 reps, bearcrawl 25 yards (Architect astutely observes that it should have been 23 yards), 10 burpees, bearcrawl back. (Though Mr. Rogers seemed to replace a bearcrawl with a 100 yd dash out and back, in a 30lb vest)

    Overhead press, curls, rows, chest press, squats, kettle bells, BBSU, Monkey Humpers, Gas Pumps.

    Had to modify halfway changing bearcrawl due to time constraints. And because Mayhem positioned himself directly in YHC’s bearcrawl path

    Return the Rox, and Mosey back to the flag to meet the (absent…) KOT gang right at 615. Finish with COT – prayers for healing on the feast day of St. Andre Bessette.

  • Mr Rodgers Neighborhood “Venice Beach Crash Course Edition” – from Mr Rodgers

    Rolled into the gloom at 5:15 a.m., ready to grab a rock from the stash pile that would make Mr. Rodgers proud. Instead, the Knees Over Toes crew had apparently left me with a pile of pebbles. Refusing to settle for a rock fit for a garden gnome, I hopped on my bike and sped to the main rock pile. Found a man’s rock, loaded it up, and pedaled back in full beast mode—until I saw Bogey. Naturally, I flipped my bike and wiped out in a display of athletic grace (or lack thereof). Bogey looked genuinely concerned, but I popped up like a champ, pretending nothing happened while mentally checking for broken pride.

    Kenna brah rolled in with the kettlebell as requested, and we kicked things off with the disclaimer. The five pax made their way to “Mr. Rodgers’ Neighborhood Playground,” which Bogey suggested renaming “Venice Beach” (because pull-ups in the gloom are as close as we’re getting to Cali vibes).

    Warm-Up:
    10 Wife Pleasers
    10 Scorpions
    10 Low Slow Squats
    10 Peter Parkers
    10 Parker Peters
    25 Side Straddle Hops
    Once sufficiently loosened up, it was time to hit the stations. Here’s the breakdown:

    Stations Round 1-3: Thrusters, Kettlebell Swings, Pull-Ups, Burpees.
    Timer: Jog to the tower, up the stairs, and back. The station guys couldn’t stop until the timer returned—just enough time to question life choices.
    After three rounds, we swapped to:

    Stations Round 4: Curls with the rock, Press Ups, Dead Hang, Merkins.
    Finished one round of these, then headed back to the flag, victorious but slightly broken (in the best way).

    Closing:
    Namarama
    Announcements
    Prayers for the victims of the terrorist attack in the Quarter
    Group prayer for my bike crash and a collective “thankful to be alive and still kicking.”
    Moral of the story: Mr Rodgers rocks are heavy, bikes are tricky, and F3 camaraderie fixes everything.

  • Substiture teacher – from Kenna Brah

    In the foggy dew of the gloom where men grind out a new life, I approached the field with confidence. Putting on a beat-down worthy of Mr Rodgers is no small feat, but, chaos rules here and we were headed toward a great time together.

    Once the PAX had assembled, we mosey’d to the rocks We had a down ranger from Houston, DINGHY. A former NOLA native.
    Warm-ups arm circles imperial walkers combo meal ple’ squat, picked up rocks rifle Carry to parking lot

    Round 1
    start with five Hellraisers walk parallel to the next tree WITH ROCK
    10 Merkens on the rock walk back to the start repeat the first two exercises. Moving from tree to tree
    15 tricep extension so 5,10,15 each time returning to the start to repeat the first exercise

    Round 2 – Same movements as Thang 1 ( Between trees, return to start after each movement)
    5 sumo squat, then backwards, walk to the next tree, holind rock in a static curl position
    10 lunges
    15 Curtsy lunges every time coming back to the beginning

    Round 3
    5 pullovers
    10 chest press
    15 Rock on hips, wife pleasers

    Return to Rockpile for Mary with the rock, COT

    Prayers for aging family mental health during the holidays suicide prevention, general friendship

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  • Route 66 kinda – from Hokie

    17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin

    Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles

    First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday

    From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five

    for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats

    We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday

    Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!

  • Stack Attack – from Hawgcycle

    Conditions: 57 degrees, Humidity 98%, Wind 2.2 mph form ENE

    It’s been a while since I have been the Q. I dusted off a favorite Pandemic Exercise, the Stack. There is more recovery built in than most F3 workouts. The idea for the recovery is based off the chapters about Maximum Sustained Power in the book Primal Endurance that Turbo Tax recommended to me years ago. The idea is to basically get a weight that is hard to lift, wear yourself out lifting it, then recover so that you can give it your all again.

    The Thang:

    Warm up – SSH x 20; Grass Grabbers x 10; Imperial Walkers x 15; Merkins x 10; Squats x 10; Peter Parkers x 15; Abe Vigodas x 10

    The Stack:
    • Hell Raisers x 5
    • Hell Raisers x 5; Shoulder Press x 10
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20
    • 2 min Recovery – Tree Pose
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25
    • 2 min Recovery – Planks and Bridge
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25; Chest Press x 30
    • Stretching

    There was a 20-30 second recovery between each exercise in addition to the 2-minute recovery between sets starting after the 4th.

    Back to the flag to join up with The Boge, who had requested a private KnOT session with Scantron.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Mothership 2024-11-30 – from Catfish

    Conditions – Nice and chilly with a nice cool breeze, almost feels like Christmas!
    The Thang:
    Started with 10 OYO burpees, then a mosey to the peristyle for a warmup:
    SSH x 20 in cadence
    Imperial Squat Walkers x 20 in cadence
    8-Counts x 10 in cadence
    Peter Parker Peters x 20 in cadence
    Merkins x 20 (1 is 1) in cadence
    Took a bear-crawl half-lap around the peristyle, then switched to crawl-bear for the second half.
    Grabbed a column for a people’s chair, then did a short round of bat-wings holding the people’s chair (all exercised in cadence) – arm circles x 10, reverse arm circles x 10, overhead claps x 10, seal claps x 10, Moroccan night clubs x 10.
    Moseyed to the great lawn and partnered up for a round of BOMBS – 50 burpees, 100 overhead claps, 150 merkins, 200 big-boys, 250 squats.
    Moseyed over to the bench at the corner by the sculpture garden for alternating leg step ups (in cadence x 20) and Rocky Balboas (x 20 in cadence)
    Moseyed to the stairs on the west side of the museum for calf raises (x 20 in cadence), left leg side leg raises (x 10 in cadence) and right leg side leg raises (x 10 in cadence). Got on sixes for flutter kicks (x 20 in cadence), LBTs ( x 20 in cadence), and Dr. Ws (x 10 in cadence).
    Moseyed to Stonehenge by the entrance the sculpture garden for 8-counts (x 10 in cadence).
    Moseyed to the bandstand by Café du Monde for donkey kicks (x 10 in cadence).
    Back to flag, 5 OYO burpees to finish. COT. Coffee at the Bean Gallery because PJ’s on Canal still undergoing renovation.

  • 911 Nine Year – One Month – One Day Manniversary – from Heisenberg

    Backblast from my first post – https://www.f3nola.com/2015/10/14/one-year-later-2/

    Disclaimer
    Warm up – Grass Grabbers IC x 10, 5 Burpees OYO, Abe Vigoda IC x 10, 5 Burpees OYO, ArmvCircles IC x 10, 5 Burpees OYO, Imperial Walkers IC x 10, 5 Burpees OYO
    The Thing – 11’s Squats and Flutter Kicks (2=1) From the goal line Squats then bear crawl to the center cone 3 Burpees then lunge walk to the Flutter Kick Line. After Flutter kicks lunge walk to middle perform 3 more burpees then bear crawl back to the goal line. Repeat 10 times.
    While waiting for the Six – various abb exercises.
    Burpeepalooza – Burpees IC x 10, 8-Count Body Builders IC x 10, 10-Count Body Builders IC x 10
    Cool down – Tin Snips IC x 20, Freddy Mercuries IC x 20, Monkey Humpers IC x 20, Arm Circles IC x 10, Grass Grabbers IC x 10, Abe Vigoda IC x 10, 1 Burpee OYO

    COT – Happy Birthday Chips

    111 Burpee Equivalents for those that count their burpees
    Note: I would not have been able to do this workout 9 years ago.