F3 New Orleans

Tag: Bogey

  • 6 Year Anniversary (10-14-2020) – The Birdcage

    Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.

    1.) SSHs x 20

    2.) Windmills x 10

    3.) Self Love x 10

    4.) Imperial Walkers x 20

    5.) Peter Parker, Parker Peter, MCs x 15

    We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).

    Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).

    Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.

    Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.

    Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.

    Round 5 – similar to round 3 except we did 10, 15, and 20 squats.

    Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.

    Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.

    At some point during the workout, we saw a shooting star with a crescent moon in the backgound.

    Round of Mary

    We did the following in cadence:

    1.) American Hammers x 20

    2.) LBCs x 20

    3.) Hello Dolly x 20

    4.) Low Country Crabs x 10 (Yankee’s lead)

    5.) Dying Cockroach x 20 (Hawgcycle’s lead)

    COT

    We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.

    Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG

  • Coffee & Donuts (Birthday) Q

    Uptowner

    39 workouts
    39 seconds each (29 seconds on/10 seconds off, no other breaks)

    4 rounds of the following:
    Catalina Wine Mixers
    Wife Pleasers
    JLo’s
    Inch Worm Pushups
    Plank Jacks
    Leg Raises
    Shoulder Taps
    Squats
    Flutter Kicks
    Back Kicks (skip this on fourth round)

    All done to the backdrop of this playlist:

    This left us with about 18 minutes to play some Ultimate Frisbee. But not just any Ultimate. One where the Q got to make up rules as we went, including playing with two frisbees and anything else needed to give his team a slight edge. No one should have been shocked that the Q’s team won.

    Being my birthday and moved by the fact that the PAX presence was my present, I felt the favor must be returned. Fresh Coffee and Donuts were served after the prayer, and a good time was had by all.

  • Rock City 2020-10-05

    Nice cool morning with 10 PAX: Mahatma, Scantron, Jake from State Farm, Jingle Vader, War Eagle, Vagabond, Bogey, Rougarou, Catfish (Q).

    Moseyed to the rock area, grabbed rocks and circled up for SSH, Imperial Squat Walkers, On to faces for Plank Jacks and Peter Parker Peters. Back to feet for 8-counts to complete the warmup.

    Hiked over to the hill for 11s. One side burpees, other side Catalinas, with five thrusters on each pass over the top of the hill. Burned up a lot of time with this one.

    Moseyed back to the rock area. Grabbed some rock curls and did a rock-enhanced round of Failure to Launch (hold Al Gore position while holding rock, Q counts down, jump squat when countdown complete). Moved to sixes for flutter kicks, then back to feet for rock lunges (hold rock while doing lunges). Back to flag for COT.

  • Broken Metronome @Mothership

    Mosey down Dreyfous, around the Great Lawn, back on Dreyfous and over the bridge to the Anseman Oak for warmup:

    • SSH
    • Pagodas
    • Grass Grabbers
    • Batwing
    • Imperial Walkers
    • Hill Billys

    Mosey to Solomon Place Path then, bear crawl to Allard Blvd path. LBCs to wait for six.

    Crab Walk to Sherwood Forest Drive path. LBCs to wait for six.

    Lunge walk to corner of Carrollton Ave and City Park Ave.

    Mosey to Dreyfous Meadow for:

    • Dying Cockroaches
    • Real Freddy Mercs
    • Merkins
    • Imperial Walkers
    • LBCs
    • Flutter Kicks

    Mosey to Great for:

    • Dying Cockroaches
    • Real Freddy Mercs
    • Merkins
    • Imperial Walkers
    • LBCs
    • Flutter Kicks
    • Supermans

    One round of Mary Fire

    Mosey back to circle of trust

    Count-off, Name-O-Rama, Intentions, and quick reflection on words attributed to Michelangelo: “The sculpture is already complete within the marble block before I start my work. It is already there, I just have to chisel away the superfluous material.” For me, F3 is a tool for this, and for sculpting ourselves physically and mentally. Chipping away at what doesn’t fit. Supporting each other and building our guardrails. Also reflection about my two kids, 6 and 4, and their intense sincerity. We are born sincere, though it can get lost as we age and get a bit more defensive. We can and should re-find it and nurture it.

  • The DJ at El Diablo IPC

    Week 0 of the IPC continues with a demand for pain at the El Diablo AO. YHC brought the shovel flag, and Mahatma brought the DJ set up.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • IW IC x 15
    • Bat wings – AC, Chinooks, OH Claps, Seal Claps, Moroccan night club

    IPC Week 0 – OYO for time

    • Squats – 50
    • Big Boi Situps – 40
    • Merkins – 30
    • Bonnie Blairs (2 is 1) – 20
    • Burpees – 10
    • Run 400M
    • Rinse and Repeat x 4

    Once all Pax completed, fisnish with some Mary

    • Flutter Kicks IC x 20
    • Tin Snips IC x 15
    • Freddie Mercuries IC x 20
    • Crunchy Frog IC x 10

    COT – Count Off, etc, ended with prayer to Sky Q

    NMM

    The official IPC AO at Pontiff will be Fridays at the Uptowner. I think Hand-Grenada will Q Friday since he got robbed today.

    YHC was a minute slower than Monday coming in at 30:15. Ethanol killed it with a 20:25.

    SYITG

  • Head, Shoulders, Knees, and Toes

    Conditions:

    Clear, 73 degrees, Feels like 74, Humidity 86%, Wind 3mph from SW

    Warm-up:

    IW x 31; Grass Grabbers x 15; Low Slow Squats x 20; Merkins x 30; Peter Parkers x 25; Bat Wings (Everything x 22 except MNNs x 31)

    The Thang:

    Wall Work:  Ascending Testicles; Balls to the Wall; Plank Walk x 15; Shoulder Taps x 15; Hip Slappers x 15

    Proceed to Rock Pile for 10! (Squats, Curls, Shoulder Presses)

    Repeat Wall Work

    Proceed to the Football Field for 100 yard Bear Crawls x 4

    NMM:

    • I was not planning on doing Bat Wings during the warm-up.  Don’t want to be too predictable.  But, I couldn’t help it.
    • I was not planning on doing so many bear crawls.  Don’t want to be too predictable.  But I couldn’t help it.
    • We welcomed FNG Cake Boss.  T-Claps to Rudy for the EH.  Unfortunately Cake Boss was only visiting the area.  He headed back to Jersey after the workout.  He just graduated from American University where he ran track and Cross-Country.  His PR for the 5K is in the 15 minute range.  Rudy is working on making sure he needs to be in New Orleans for work the third Wednesday of every July.

  • Buying the Bundle

    Conditions:  Humid

    Warm-UP

    IW x 31; Bat Wings and Moroccan Robin (Forward Arm Circles x 20; Backards Arm Circles x 20, Seal Claps x 25, Overhead Claps x 25, Moroccan Night Clubs x 31) #Crowd Pleaser; Low Slow Squats x 15; Don Quixote x 10; Peter Parker x 15; Merkins x 15; Parker Peter x 15; Justifier Reflection x 15; Flutters x 15

    The Thang

    Bear Crawl to the Rock Pile (approximately 250 yards)

    Carry a Big Rock and a one handed rock to the Gym (approximately 100 yards)

    Wall Work:  Ball to the Wall; Ascending Testicles, Down and Dirty x 15; Chicken Peckers x 15; Hip Slappers x 15

    Carry Rocks back to the Rock Pile (Approximately 100 yards)

    Lunge walk x 40 yards

    Bear Crawl 60 yards

    NMM

    • My advertisement of a Low Impact Workout was more successful than anticipated.  I was pleasantly surprised to see 8 High Impact Men at my Low Impact workout.  I am sure The Boge, MmmmmBop, Vagabond, and even Hand Grenada were up for something Low Impact after the horrible things Hand Grenada made us do on Monday (Basically Sprint a mile with a 35 pound rock on your shoulder).  The meaner, leaner Gabby has been struggling with an injury to his svelty body and also seems to be in some kind of exclusive coffee tasting club with War Eagle and The Boge, which explains why they all wanted to be here.  Tool and JV came from afar because they love intrigue. 
    • After the initial Bear Crawl, Hand Grenada suggested that I with my promise of a low impact workout I was selling him a Bundle of goods that sounded good, but that he in fact did not want or need.
    • I have so missed JV’s labor pains.  They were in fine form during the initial bear crawl
    • There is a lot of perseveration on genitalia in the names of the wall exercises.  I did not name them   I got them off the F3 Nation website.  I can only imagine they were named by a 6th grader in an old man’s body. 
    • I’m a fan of these wall exercises.  Props to Ethanol
    • The new non-shovel Shovel Flag that Vagabond is flying should be the new standard in F3 Nola Shovel Flags.