F3 New Orleans

Tag: Bogey

  • 5 Card Studs

    Conditions:  Dry, 48 degrees

    Warm-up:  Jog to the Rock Pile; SSH x 20; Peter Parkers x 20; Low Slow Squats x 20; Parker Peters x 20; Windmills x 10; Dying Cockroaches x 20; Arm Circles x 20; 8-count Body Builders x 12

    The Thang:

    Grab a Rock and Circle Up for a progression of Shoulder Presses, Curls, Rows, and Squats.  10 reps the first round, straight into 8 reps the 2nd round, then 6, 4, and 2.  No breaks to put down the rock.

    Take your rocks to the track for some Poker.

    Prior to the workout, the Bogé helped me strategically place a bench roughly 30 yards from the end line.  We divided up into 4 teams of 3.  One man bear crawled to the bench, retrieved a playing card from the deck and jogged back to his team, this continued until each team had a hand of 5 cards.  While one team member was bear crawling to get the next card, the other two team members performed 20 perfect merkins and planked.    

    5 Card Stud-ish – Each team was allowed to discard one card and draw again.  That way everyone got to bear crawl twice.  Each team could fold or play.  The penalty for folding was 10 burpees.  The penalty for playing and losing was 15 burpees.  Tua, Hand Grenada, and Scantron won the first hand with three of a kind (Jokers wild).  They shuffled the deck while the rest of us did burpees.

    5 Card Draw – Hand is dealt with bear crawls again.  This time rock chest presses in lieu of merkins.  As many as you can until the bear returns.  Each team was allowed to discard as many cards as they like, with a penalty of 5 eight count body builders for each discard.  Each team member ran to the bench, discarded, paid the penalty, drew to a full hand and ran back.  Same penalties for folding and losing.  Rudy, Tanner, and the Undertaker won with a straight. 

    Grab the rocks and head back to the rock pile and on to the flag for COT.

    NMM

    • Not sure that Marlin checked the weather.  He looked underdressed for temps in the 40s.  Looked like he had no more than 3 layers on. 
    • Scantron made up for Marlin’s lack of clothing. 
    • Kenna Brah was appropriately shamed for being late, but Marlin not so much.
    • I was 100% positive that Hand Grenada, Tua, and Scantron were going to stack the deck after their first victory.  I was ashamed of myself after seeing how bad their second hand was. 
    • I blame my mistrust of Hand Grenada on my raising.  Being from Arkansas, you develop a superiority complex and automatically think you’ve been cheated if someone from Mississippi beats you.  The fact that we are 49th in every meaningful ranking is ingrained in us from an early age and celebrated at every opportunity.  Hopefully time spent with Hand Grenada will chip away at this deep rooted prejudice. 
    • If you enjoyed the Round of Poker, go to the Mothership on Saturday.  It’s likely Rudy will steal my idea. 

  • 11 11 11 and Saban what?

    Veterans Day occurs on November 11 every year in the United States in honor of the “eleventh hour of the eleventh day of the eleventh month” of 1918 that signaled the end of World War I, known as Armistice Day.

    It had been a few weeks (50+) since I had last Q’d a workout and yes my Q skills were a little rusty.  I saw some new faces and some old ones.  After the disclaimer we mosey’d toward the rock pile stopping for 11 burpees on the way.

    Circle Up for the Warm UP

    S – ide Straddle Hops – IC 11

    A – rm Circles – IC 11

    B – onnie Blairs – IC 11

    A – merican Hammer IC 11

    N – olan Ryan -IC 11

    S – murf jacks – IC 11

    U – p downs  IC 11

    C – opper head squats – IC 11

    K – nerkin IC UD

    S – eal jacks I C 11

    11 Burpees OYO

    We then moved to the tree line.  Trees were larger and further apart than I remembered.

    11’s – on the tree lines starting with 1 Merkin and 10 Squats

    Then to the rock pile to retrieve a rock or block depending on personal preference. 

    The movements were done in cadence

    Rock Curls on our knees 22

    Rock Squats – 11
    Elf on the Shelf – 11 each leg

    Rock up – flutter kicks – 22ish

    Chest press – 22

    Curls – 10 IC

    11 burpees OYO

    Mosey back to the flag for some Mary

    High plank Peter Parkers – IC 11

    Low plank Peter Parkers – IC 11

    LBC – IC 22

    Pretzel Crunch – IC 11 each leg

    High plank Parker Peter – IC 11

    Low Plank Parker Peter – IC 1

    Real Freddie Mercuries – IC

    Last round Burpees 11 OYO

    Count off, name-a-rama, announcements, intentions (Marlon’s friend and all Veterans), Prayer

    Thanks for letting me lead. 

    Almost forgot War Eagle paid is bet to Tua in the form of a 100 yard bear crawl. We wish we had a camera.

  • 5 year CONVERGENCE!

    Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.

    Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.

    KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.

    Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly

    5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.

    2nd set with DURACELL – FROM BATON ROUGE

    Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.

    THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:

    1. Bonnie Blaires
    2. Diamond Merks
    3. Reverse Crunches aka Gaspumps
    4. Bobby Hurleys
    5. Merkin Toe Touches (need to incorporate this more in my Qs)
    6. Freddie Mercs

    RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.

    STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.

    You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.

    Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.

    After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!

    After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!

    Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!

    So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!

  • Failing Upwards

    These warm, thick, moist ( I said it) Southern mornings seem to stretch in front of and behind us without variation. It’s unmistakable. That feeling, the transition, of stepping from your front door (that sweet clean cool conditioned air) into the physical force of warm jell-o that is the south. A low level of perma-sweat is the accepted norm. Under these conditions 20 men (one FNG) met, with great enthusiasm, in the gloom of City Park.

    YHC was looking forward to his Second Q. He even planned out a few maneuvers he thought might be fun and thought of how to map out the days work. However, today’s BB is not a story of great triumph, it is one of progress.

    To start YHC forgot about the disclaimer momentarily, so some men did think I was a professional and did not know that they could modify. Second, YHC bumbled through the lead-in to each warm-up exercise, giving a variation for each, which opened the door to chatter amidst the ranks. As Q, variation can lead to chatter, chatter, can lead to dissent, dissent can lead to mutiny. A fair warning for any who might take the mantle as future Q. But not to worry, YHC was open to input, heard the people and adjusted accordingly.

    The THANG

    Warm Up in Peristyle (…to the best of recollection)
    x10 Arm circle fwd/bck
    x10 Hill Bill
    x20 Peter Parker
    x20 Parker Peter
    x15 jump jack
    Then everyone pick a column x3sets of Sunday Mornings:
    People’s chair w/ x10 jack web
    Donkey kicks x5
    Balls to wall, count to 10
    (three movements = 1 set)

    Line up – Mosey/Indian run to practice track
    Partner up
    1. Catch me if you can – Partner runs ahead backwards while other partner drops for 5 burpees, sprint to catch, alternate, 400m
    Cont. w/ Partner – following cumulative
    2. 100 Merkins – Sets of 10, partner holds plank while other partner completes set, alternate to total
    3. 200 LBCs – Sets of 20, partner holds legs raised while other completes set, alternate to total
    4. 300 Squats – Sets of 30, partner holds squat while other completes set, alternate to total

    At this juncture YHC had two ideas of what he wanted to do, but was a little uncertain of time. Opting to start a mosey back to the Great Lawn, he lost a little control of the group, who, like cats when not given explicit direction, had a mind of their own. This led to a different route back, which altered timeline. YHC takes full responsibility for this fork in the road, which was a result of indecision. Once outside my comfort zone, I turned to a wisened veteran, Screwtop for a tip on a next workout, he advised 4 corners. Since YHC wanted to keep momentum and control, he jumped on idea, announced to group, and tasked 4 individuals with deciding on a movement for each corner. However, in haste, I was not clear about time spent at each corner, or much of anything, so it turned in to everyone being responsible for their own time in 4 corners.

    While this was not the smoothest F3 beatdown that many know and love, I feel like there was plenty of sweat and ready-to-be-done’ness’ by the end of our hour to say it was a successful day nonetheless.

    My lesson – don’t go in to a Q with too many ideas of what to accomplish. Pick your workouts. Keep it simple. And stick to your plan. Any time allowed to think about what to do next, gives rise to chaos. Anarchy. (Don’t look into applying this reminder to life… it might lead to improvement). Also, the older I get I find myself abiding the principle, “If you haven’t failed at doing something, and gone back to it to keep doing it, are you even invested in it?”


    I appreciate the patience of all while I had a growth Q and want to thank the spirit of F3 for keeping it fun for all. Veterans stepped up, tclaps to those who did, and ultimately this group is about camaraderie, practicing leadership, and pushing each other to be better all around. I am excited to step up to another Q in the near future, and tighten up the execution then.

  • Not Quite as Short, but Short Back Blast

    The Thang – IronPax Challenge

    Da Parish – 525

    Bogey – 525

    Gideon – 550

    Ya Mom ‘n Dem – 505

    Hobbs – 660

    Catfish – 720

    Count-off, Name-O-Rama, 3rd F

    YHC,

    Da Parish

  • Bring in the lefty

    Over the weekend my fellow LVCC member, and unofficial F3 chauffeur, Screw Top was injured (not seriously) in a purely unavoidable pool incident in which he was emulating Odell Beckham Jr. Thankfully Kuch being the big man that he is volunteered to step up as replacement Q. Unfortunately it was determined on Tuesday afternoon that Kuch’s schedule would not allow him to Q. So your resident relief pitcher stepped in to clean up the mess. I scoured the F3 exicon for a solid routine and came across one that had a fitting name for me but also would somewhat put me out of my comfort zone.

    25 PAX gathered at our usual location for The Foundry on a typical hot, humid, windless morning. Disclaimer was given and off we went to the track.

    Warm Up (all exercises IC):

    • SSH x 20
    • Windmills x 10
    • Arm circles fwd/rev x 10 each
    • Grass grabbers x 15
    • Self love x 15

    Tha Thang:

    I found a routine on the exicon called The Cooper which was fitting for me since my youngest 2.0 is named Cooper, who also happened to turn 3 y.o. 4 days ago. The Cooper consists on running a lap around the track then performing 10 burpees, 10 squats, and 10 merkins. Then run a lap and follow with 9,9,9, etc. in descending order until completed.

    T-claps to Shuffles and Holygrove who absolutely killed it. Speaking for myself I still had over 2 laps plus exercises to go when they finished. As instructed (rather poorly) anyone who had finished all 10 rounds were to plank, perform the ISI squat, do some mary, or help sweep the 6. I apologize if I missed anyone deserving of T-claps.

    Around 6:10 I yelled for anyone who hadn’t completed all 10 rounds to circle up back at the start with the rest of the PAX for some mary. To keep in line of helping newer members get practice with leading workouts Mmmbop, Tug Boat, and Pop Tart stepped to each lead an exercise. T-claps to all 3 men.

    Mosey back to the flag. I explained to the PAX my reasoning for choosing this routine. I will never be the best distance runner, I will never be able to easily crank out merkins, and burpees are among my least favorite exercises. But I wanted to better myself in these areas and hopefully everyone that participated was able to do the same. Countoff, name-o-rama, announcements, sweat ball of man.

  • Mahatma Modified

    Oh sure, Mahatma will blame it on being unable to hear the Q, or faulty Q instructions, or the Q just not knowing what the heck he was doing. All of which might be true. But on this glorious morning in City Park, Mahatma Modified.

    06:15: YHC joined Rev-Sox and others at the Peristyle for a round of prayer and stretching Thank you, Rev Sox, for getting this started. What a great way to welcome the morning and get ready for the workout.

    06:25: YHC bolts from the Peristyle to try and get back to MOMA and the Muscleship in time for his Q. Arrives at 6:28:30 to see a group of PAX questioning whether their Q would arrive. As expected, Bogey seemed to be in charge of the muttering and grumbling. Welcome back, Bogey!

    06:30: With a disclaimer, PAX are off – short mosey (WATCH OUT FOR THE CARS) to the Great Lake for a quick warmup watching the sunrise. SSH, Windmills, IW, Grass grabbers. Just enough to get the heart pumping. Then an Indian Run over to the Cinderblocks to get started.

    The Thing

    Grab a cinderblock.

    Round 1: Shoulder Press, Curl, Row x20. Then bear crawl about 30-40 yards, dragging your cinderblock. Some PAX took to throwing the cinderblock. YHC decided that was legal form, as long as PAX did not leave bear crawl form. Much fun had by all, so do the same – and bear crawl back to the starting line.

    Bogey relied on a note from his “doctor” (going by the name “Walleye”) as an excuse to modify his bear crawl.

    Round 2: Shoulder Press, Curl, Row x15. Then duck walk the same distance, again dragging your cinderblock. Again, throwing was deemed acceptable as long as one did not egregiously abandon duck walk stance. Then repeat and return to the starting line.

    Pop Tart’s form is impeccable. All duck-walking-wannabes: take time to watch Pop Tart, and marvel at how his butt can be that close to the grass whilst he walks. Watch and learn and imitate. YHC’s form is, uh, less-good than that.

    Round 3: Shoulder Press, Curl, Row x10. This time crab walk the same distance, again dragging your cinderblock. As YHC started his trek across the field – he saw the sight he never expected to see. Mahatma not following instructions. Instead of dragging, he CARRIED his cinderblock in his lap while crab-walking. Now – that may be just as hard, if not harder. But none-the-less – IT WAS A MODIFICATION.

    Return the cinderblocks. We’ve got more stuff to do.

    More Things

    Quick stop by Tool’s Wall for 2 rounds of Calf-Raise/Monkey Humber combo.

    Quick stop by the Foundry for everyone to get 10 full Pull Ups in. PAX plank while groups went to get their 10 done – using spotter’s as necessary. And for YHC, spotting was definitely necessary (thank you, Mahatma!)

    Indian Run back to the field for a game YHC learned in Houston.

    Ka-Burpee

    Divide into two teams each taking half of a very-imprecisely laid out field (roughly 15 yards across, each half about 30 yards deep). The game:

    PAX from one team crosses the line. Has 30 seconds to tag one member of the other team, then race back across the line to his original side of the field. Upon tagging an opponent, all members of opposing team do 1 burpee, then try to catch the tagger before he crosses back over the line. If the tagger is caught, his team does 5 burpees. If not, the taggee’s team does 5 more burpees.

    Trust me, it makes a bit more sense when you actually play it.

    Cycle through until everyone gets a turn as tagger. Strategies evolved, including Walleye using a Full Takedown maneuver to ensure Tanner would not make it back over the line. Nicely played!

    COT

    Hydrate hydrate hydrate. Then circle up for count-off, announcements (including a definition of CSAUP – Complete Stupid and Utterly Pointless event. Lets get some on the calendar!) Then clone in for a very very sweaty ball of man, and finish with a prayer – as always for YHC, ending with St. Ignatius’ Prayer for Generosity.

    Thank you all for allowing me the opportunity to lead.

  • “Modify only if you need to, not cause you want to”

    “Success isn’t always about ‘greatness’.  It’s about consistency.  Consistent hard work gains success.  Greatness will come.”   -Dwayne “The Rock” Johnson 

    Another fine Saturday at the Muscleship on 6/22.  Fifteen PAX trickled in to start the day off right and get their sweaty fix.  With the Memorial Day Murph a few weeks prior, YHC felt many/all of us could some help improving our pull ups, so that would be our focus of the day….upper body, grip strength, arms, core, back, etc.  Here’s what we did:  

    Warmup in front of NOMA with SSH x20, IWx20, WM x10, Bird Dog x20, Glute Bridge x20, 60 Sec AC (R T-plank AC , LBC, L T-plank AC, Merkins) x15ea

    Mosey toward the Refinery with a pit stop for:  plank, Merkins x10, plank, Merkins x5

    The Refinery – 6 station circuit w/Tabata timer, all out for 40sec, 12 sec rest/rotate       “Modify only if you need to, not cause you want to”         Round 1 – Pullups, Squats, Body Rows, Block Curls, Bench Dips, Glute Bridge aka Wife Pleasers         Round 2 – Rinse and repeat        Break for a breather and some motivational experts compliments of Google and The Rock         Round 3 – Dead Hang, Squats, Dips/Dip Hold, Block Curls, Inc Merkin, Glute Bridge        Round 4 – Rinse and repeat

    Mosey back towards base where we crossed paths with The Muscleship Pax. Made another pit stop on the curb for:  Plank, Plank Jacks, & Merkins

    Next up was a mosey to the edge of the new sculpture garden expansion where we found the finest grass City Park has to offer for: Planking and Bird Dogs 

    Then back to the NOMA lawn for some back and core work:  Indian Bear Crawl,  LBC, Flutter Kicks, IBC, Lunge Walk, Bear Crawls

    COT to seal the deal.  Welcome FNG Snowbird who was EH’d by Gatsby.   

    Always great to lead and always great to grind through another F3 workout.  Sorry for the delayed backblast. 

    Tool 

  • An Extra 5 seconds of Fun

    • Temperature: bad
    • Humidity: bad

    21 men gathered this morning for a Foundry workout. Like the Stomp, this workout – led by Amnesty since the olden days – has continued to grow, and the new faces are welcome additions. In fact, we had a late addition today from Butter, bringing the total to 22. He joined us for the COT, and plans to make some workouts soon.

    Quick Warmup (we’ve got work to do)

    • Mosey to the track
    • ISWx10
    • SSHx20 (some complaints from Amnesty and Bogey about YHC’s failure to instruct the already standing PAX to get in “position” before this one. Leaving this here for their next Q’s, where I’m sure their instructions and cadence will be perfect)
    • Peter Parker Peter x20 each
    • Arm Circles x10 each way
    • Line up in 2 lines and Indian Run to the Foundry

    The Thang: 8 Stations, 4 rounds on a Tabata timer of

    • Derkins
    • Jumping Rope
    • seated dips
    • Burpees
    • Pull-ups
    • Jump Squats
    • Bird Dogs
    • Side to side jumps over the snake

    We’ve done something like this workout a few times, so YHC decided to up the difficulty a bit by changing the timer from 20 seconds on, 10 off, to 25 seconds on, 10 off. That extra 5 seconds took a toll, but everyone persevered thanks to the rocking tunes.

    Quick mosey back to the track for some static stretching led by High Rise because why would I lead stretching when there is an actual physical therapist there who went to school for this sort of thing? T-claps to High Rise for always being up to the task.

    Mosey to the flag, little planking for the ISI challenge this month, and COT and a prayer. Thanks for having me.

  • Not Spartacus

    For those who expected Spartacus, they were disappointed……at first.  After the DISCLAIMER, let’s mosey and take a left out the gage.  In life you have to expect the unexpected.  We circled up in a parking lot by the backside outdoor gym.

    -SSH X 30 IC

    -IW X 30 IC

    -Mt Climbers X 30 IC

    -Arm Circles X 30 IC (15 ea dir)

    -LSS X 20 IC (hold at the bottom)

    Count off “1”, “2”, “1”, “2”…etc…  Form up in two columns, “1”s on left and “2”s on the  right.  Let’s Indian Run to the Rock Pile.  Grab your friend and head to the ball field.  Make two piles, “1”s and “2”s, then line up.  It’s time to move Boss Kean’s Rock Pile.  The pile was moved across the field.  When last rock left the pile, the pax moved to the end to keep going.  Time to move them back.  T-Claps to Mahatma challenging group “1” to see who would finish first….Group “2” did their 10 burpees.  YHC correspondent had the winners, Group “1” do 5 Manmakers…..they’re still trying to figure it out….

    Let’s head to the Spartacus Arena (the shelter). 

    -Shoulder Press X 20 IC

    -Squats X 20 IC

    -Curls X 20 IC

    -Step-Ups Right Leg X 20 IC

    -Step-Ups Left Leg X 20 IC

    -Chest Press X 20 IC

    -Shoulder Press X15 IC

    -Squats X 10 IC

    -Curls X 15 IC

    -Step-Ups Alternating Legs X 15 IC

    -Chest Press X 20 IC

    Times Up!  Take your friends home and mosey to the SF.  Plank and wait.  Countoff, namerama, announcements, shoutouts and a prayer. 

    WELCOME FNG-Coin Star

    Q: Amnesty

    PAX:  Boo-Boo, FNG-Coin Star, War Eagle, Hokie Pokie, Tanner, Dark Wing Duck, High Rise, Billy Goat, Left Eye, Marlin, Kuch, Bogey, Mahatma, Jingle Vader, Reluctant Yankee, Jesus Juice, Rugaroux, Smooth, Scantron, Madulaoblongata, M-Bop, Screw Top, Handgrenada, Amnesty-YHC