F3 New Orleans

Tag: Bogey

  • 10 and 1

    Welcome to October.  Fall is here!  Or maybe not.  Nope, down here in the swamp, summer heat and humidity remains the norm.  YHC had spent a weekend up north with the 2.0s, and enjoyed a run in crisp, cool fall weather.  How enjoyable – I hadn’t actually been cold in about 6 months.  But, YHC was slapped with reality twice when stepping off the plane at 9:30 Sunday night – first, HEAT and HUMIDITY.  I suppose fall will arrive someday.  Second – #TClaps to King Kong for letting YHC know he had the Q at Rock City!  What to do, what to do….  October 1st.  10/1.  I wonder what that could lead to?

    PAX appearing left and right in the gloom on Monday morning.  The Uptowners are rapidly becoming a (welcomed) infestation at Rock City (As Angie’s List noted – “You’ve been Gentrified!”).  As the clock struck 5:30, a Rock City record 21 PAX headed out the gate and off to the rocks.

    Super Brief Warm Up

    Circle up in the Pontiff Swamp.  Much grumbling and searching for high ground.  Lets get this party started

    • SSH x38 – as RevSox correctly pointed out, ND scored 38 in their crushing victory over Stanford.  But
    • Peter Parker x25 – face down in the swamp.  More tears of agony from the Uptowners

    Lets just get on with it, shall we?  Grab a rock and mosey to the trees.

    10/1 – Thats an Eleven!

    YHC is rapidly turning into Amnesty – a One-Trick-Pony at Rock City.  No, this wasn’t Spartacus.  It was the 11s.

    Line up in the middle of the field, trees on each side.

    • Burpees on one side (starting at 10x going down)
    • Jump Squats on the other side (starting at 1x going up)
    • Pass your rock heading to the Burpees?  Shoulder Press x11
    • Pass your rock heading to the Jump Squats?  Curls x11

    Go.

    When you finish, on your 6 and do LBC waiting for the 6.  Nice work JV, Bogey, RevSox and King Kong leading the PAX.  As a reward, they get to do more LBCs then everyone else.

    Over to the Parking Lot with your Rock.  Quick dose of Hydration.

    Dora

    Partner Up.  PAX 1 lunge walks (with Rock) out and back 5 parking spaces.  PAX 2 does exercise till PAX 1 returns.  Flapjack.  Rinse and Repeat till all exercises are done.

    • 100 hand-release Merkins
    • 100 Squats
    • 100 LBCs

    Grab the rock and mosey back to deliver our friends to their home.  Then dash back to the flag.  Hold Mission Impossible while we wait for the 6.

    Then wrap it up.  Count-off (21 PAX!), Name-o-Rama, including naming two FNGs: Left Eye (came along with the Uptowners – YHC not entirely sure he followed the connection that left to Left Eye, but it came from references to Lisa Lopes).  Friar Tuck (via Marlin, finishing his formation).  Welcome aboard!

    Convergence on October 13th.  See you there.

    Wrap up with intentions and close out with a prayer.  St. Ignatius, Teach me to be generous.

  • Fracsac’s Foundry

    YHC filled the empty Q spot at the Foundry less than a day earlier.  Upon waking up to the pitter patter of rain on the roof, YHC was thinking that was a bad idea.  Then the phrase “rain or shine” came to mind, and all was better.  The rain actually held out for the most part.

    Six veteran Foundry F3 men gathered near the Shovel Flag at 0530 and heard the disclaimer, followed by a mosey to the track for the warmup:

    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC x 20

    Partner Up for Four Corners

    Starting at first turn of the track
    10 Carolina Wine Mixers IC x 10
    Sprint to next turn
    Partner Derkins IC x 10
    Sprint to next turn
    Merkins IC x 10
    Sprint to final turn
    Partner Derkins IC x 10 (Flap Jack from second turn)

    Mosey to road on the way to the Foundry
    Starting at first light post, 5 squats. Run to next light post and complete 10 squats, and continue to increase by 5 each light post. Continue up to 30 squats at Foundry.

    Stations
    Stay partnered up
    Station 1 – Pullups AMRAP
    Step Ups – AMRAP
    Run to bike path, 5 burpees, run back (Timer)

    3 Burpee Bataan Death March
    Indian Run on Bike Path. Last man drops off for 3 burpees and sprint to front. Complete one lap, approximately one mile.
    Return to Foundry for Rinse and Repeat of Stations.

    Indian Run back to the Track. 100 meter sprint, then mosey back to the flag.

    Mary
    Flutter Kicks IC x 20
    Hello Dolly IC x 15

    Times Up

    COT
    Count off, Name-o-rama, Announcements, Intentions, and Closed with a Prayer.

    Thanks for posting at Fracsac’s Foundry!
    SYITG!

  • Are You Ready for Some Football!!?

    YHC had this Q dropped in his lap Friday afternoon after realizing at WPM that Cowbell was scheduled to Q both WPM and the Mothership yet he was out of town.  With that being said I took the little time I had to try to come up with a good beatdown.  Pressure is on when it is your first time  Q’ing the Daddy of all AO’s, “The Mothership”.  Having  Q’d the Iron Pax Challenge last week I missed out on Da Parish’s Coach themed  beatdown last Saturday, and had heard how fun it was.  I wanted to continue that theme “Medulla style” as this is opening weekend for NFL football.  A crew of 14 PAX gathered at he flag  this morning, a little bit lite, by Mothership standards, but we do have 12 guys at the Blue Ridge Relay, and others out of town.  The disclaimer was given and off the PAX went for a lap around the great lawn.

    Warm up – No COP, this is Football Practice warm up, line up on “goal line”.

    20 SSH IC

    25 yard Karaoke, out and back

    25 yard Heel Slides, out and back

    25 yard High Knees, out and back

    Thang 1 – LAZY DORA’S 1,2,3, – Found this one on the website last night -Although I don’t think anything we do at F3 could be considered lazy.  So I choose to call these Medulla 1,2,3 – its Dora with out the running.  Partner up!!

    In honor of our LSU Fighting Tigers who take on Southeast LA  tonight the exercises were as follows.

    L    –  300  LBC’s –  PAX 1 does 30 LBC’s while PAX 2 does 6″ leg lift.  Flapjack every 30 reps till 300 total

    S     – 200  Shoulder Press in the Air – PAX 1 does 20 Shoulder Press while PAX 2 does AMRAP Merkins.  Flapjack every 20 reps to 200 total

    U    – 100 Up/Downs  PAX 1 does 10 Up/Downs while PAX 2 does Al Gores.  Flapjack every 10 reps to 100 total.

    Willie gave us a 20 count

    Thang 2 – S.A.I.N.T.S. – inspired by the B.L.I.M.P. routine combined with Four Corners routine.

    In honor of our beloved Saints who start their season tomorrow against Tampa Bay the exercises were as follow

    Starting in the corner closest to the flag we did exercises at each corner and finished in the center of the field.

    S   –  10 Shoulder taps (2 taps =1), run to next corner

    A   –  15 American Hammers (2 =1), run to next corner

    I    –  20 Imperial Walker Squats (2=1), run to next corner

    N   –  25 Nolan Ryan’s each side, run to next corner

    T   –   30 T-Merkins – searched the Exicon last night and this was the only T exercise I could find that would work for this. Basically a hand release                     Merkin, but you extend your arms out to a T and squeeze your shoulder blades together.  Run to the center of the lawn

    S    –  35 Slow low Squats

    Da Parish with a 20 count

    Thang 3 – Ultimate Football – After hearing all the fun they had last week playing Ultimate Frisbee, that I and others missed out on, I wanted to make that right.

    Ultimate Frisbee played with a football.   Divided teams up based on the partners we had for “Medulla 1,2,3,” which turned out to be a bad decision.  The PAX was quick to point out YHC forgot to designate shirts and skins so the first possession was a little crazy, but we got it all fixed

    2 Burpees on a turnover for the team that turned over the ball.

    5 Merkins    for each score – for the opposing team

    5 Overhead Claps by the scoring team, just something for them to do to applaud themselves.

    The disparity in speed and endurance between the 2 teams was made apparent early and OFTEN with YHC, Quick Draw and Da Parish finding ourselves on the same team opposite, Douille, Catfish and King Kong.  Let’s just say it was a shut out.  I blame the wet conditions and the wet football.  That’s my story and I’m sticking to it.

    Just as we finished the football game Tool runs up after his 7 mile run on his own just in time to join in for some Mary.

    Time was called on the Ultimate Football Game with about 7 minutes left before 7:30.  So we slow moseyed out of the wet grass to circle up for 6 minutes of Mary.  I chose the first exercise and then chose PAX to lead next exercises.

    Medulla – Dying Cockroach x 20 IC

    Willie     –  LBC’s x 20  IC

    Rudy      –  Hello Dollys x 25 IC

    Bogey      –  Penguins x 25 IC

    Douille     – Real Freddie Mercury’s x20 IC

    King Kong – American Hammers x 20 IC

    Mosey Back to the flag,  Count off, 15 PAX, NO FNG, Name-O-Rama, Announcements, Intentions

    Prayer for our Brothers in North Carolina for endurance, speed and safe travel, for Peppa and his family, for a Holy Cross football player that had to be carted off last night, and for Willie’s friend who just had kidney transplant surgery.

    Another great beatdown in the books.  Thanks as always for the opportunity to lead!  I enjoy it more and more every time I do it.  Look forward to having everyone back from their travels!

    SYITG!

  • The Foundry 9/5/18

    A nice traditional workout at the Foundry. A few pull-ups, a few laps, nothing special.
    The usual disclaimer and off we go.

    Mosey to the track for the warm up COP:
    SSH x 20 IC
    Peter Parkers x 20 IC
    Windmills x 10 IC
    Arm Circles, 10 forward, 10 backward IC
    Mountain climbers x 20 IC

    Then we mosey to the infield of the track for 11’s:
    Merkins and squat jumps, run back and forth across the infield.

    Mosey to the Foundry for some circuits, stop at each street light for 5 squats.
    Foundry:
    Round 1: pull-ups, box jumps, body rows, run to the track (5 burpees) and back
    Round 2: pull-ups, box jumps, body rows, run to the track (5 WWII sit ups) and back

    Mosey back to the track: Sprint the straight away
    Mary COP:
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC

    Back to the flag for count-off, name-o-rama, announcements, intentions, and a prayer.
    Thanks for allowing me to lead!
    Walleye

     

  • Try Something New – 2 Year Anniversary

    2 Years ago, YHC arrived in the gloom of City Park at the suggestion of a work colleague. Little did YHC know that he was going to be embraced by fellow men and begin a journey to become a High Impact Man.   F3 took this Sad Clown out of his regular routine of pumping dollars into the gym, living the POGO40, and letting his Jester rule his life.  This was because YHC decided to TRY SOMETHING NEW; take the DRP.  Too many times we are scared by the unknown  that we deny ourselves the possibility of something we may enjoy.   Today, YHC remade the commitment he made 2 years ago and decided to try something new.   Rock City is the not the home AO for YHC.  What better way to take the DRP than to sign up to Q.

    During YHC’s Sad Clown days, he had a subscription to Men’s Health Magazine. In an effort to give the PAX a Downpainment, YHC skimmed the dusty magazines for Rock City inspiration.  While there was a lot of great information, there were also some exercises that should be put back on the shelf.

    Disclaimer; Mosey to rocks

    W/U – 1 mi. AMRAP each exercise

    • Squats
    • Merkins
    • Mountain climbers
    • V-ups
    • Split squats (:30 per leg)
    • SSH
    • Plank
    • Single Wife Pleaser (:30 per leg)
    • Burpees

    Grab a rock

    • Lunge & Twist x 20 paces
    • Curls, Press, Carry x 20 paces
    • Rinse & Repeat

    Mosey to the Pavilion

    • 10 IC Incline Bench, Military Press, Merkins
    • 10 IC Tricep Extensions, Bicep Curls, Rows
    • 10 IC Goblet Squats, Bulgarian Split Squats, Rock Swings

    Partner up

    • Big Boy Sit ups x 10 (each)
    • Standing Torso Twist x 10
    • Plank Combo x 10

    Mosey Back to the Rocks (Time toTSN)

    • Over – Under x 10 – Stand back to back with your partner and pass the rock over head, then bend down and pass it through your legs. This received quite a bit of Mumble chatter, but here we have Bogey & Wall Eye with excellent form.

    • 20 IC Merkins
    • Mosey to the Flag

    Counterama, Namerama,

    Announcements – Pelicanman Duathlon, New Kenner AO

    Ball of Man thanking the Sky Q for the gift of today, the opportunity presented by F3, request for strength, and the Serenity Prayer.

    Thank you for the opportunity to lead,

    Da Parish

  • Muggy Monday

    A guy messes up once, and he gets no sympathy.  I suppose it’s a good think to keep one accountable.  Thanks, Rudy.  So at exactly 5:30:00.00, YHC gave an excellently excellent disclaimer, and the PAX was off.

    First Circle of Pain:

    • SSHs 30xIC
    • Don Quixotes 20xIC
    • Hill Billies 30xIC
    • Peter Parkers 20xIC
    • Parker Peters 20xIC

    The PAX get Rox, as big or little as you’d like.  Then mosey to the track.

    Second Circle of Pain:

    Line up in an earth circle (TClaps to Babyface for reminding us that a line on earth is of course a circle) for some suicides.  Mosey with you rock about 25 yards and then 10 burpees and return to 20 merkins; then mosey 50 yards for 10 burpees and return for 20 merkins; then mosey 75 yards for 10 burpees and return for 20 merkins; and finish with 100 yards for 10 burpees and return for 20 merkins.

    Third Circle of Pain (in a PAX-centric and not Q-centric circle):

    • 20 overhead lifts
    • 20 curls
    • 20 row
    • 20 squats
    • 20 benchpresses

    Rinse and repeat with a cycle of 13, and then rinse and repeat again with a cycle of 7.  Mosey back to the rock pile.  Tclaps to Bogey for his well aimed splash of Rudy from a good 10 yards away.

    Circle of Mary (if six minutes of Mary can do wonders, imagine what 3 minutes of Mary can do!):

    • LBCs x50
    • Dying Cockroaches x25

    Mosey back to the virtual flag for a countoff, name-o-rama, lots of prayers, and praise for a glorious morning.  Shalom, namaste and pax vobiscum, Jingle Vader

  • 19 for 11

    Back from Canada after a weeklong hiatus, YHC was ready to get back in the saddle.  7 days is enough to enable one to forget just how oppressive August humidity can be in the south.  Feeling like a weakened northerner, unable to face the Southern Summer, YHC decided to dress the part – so for today (and today only), Union General Ambrose Burnside made an appearance at Rock City.

    As the gloom lifted – PAX appeared, crawling out of every nook and cranny at Pontiff playground.  First there were 5.  Then 8.  Then 11.  Uptowners made the long Trek.  The clock steadily ticked towards 5:29 and the PAX just kept appearing.  5:30 – and BAM, 19 PAX set off down the path.

    Warm Up

    Assume the position.  Plank position.

    • Peter Parker x25
    • Parker Peter x25
    • Mountain Climber x25
    • Plank Jack x25

    Recover.  Just kidding.  Back to Plank.

    • Shoulder Taps x25
    • Floyd Mayweather x25

    Recover.  For real.  Now go get a Rock.

    At this point, YHC owes Bogey an apology.  I heard grumbling about lack of guidance on rock size selection.  Who else would grumble, I thought?  So I blamed Bogey.  But alas, it wasn’t him.  The grumbler still remains anonymous.  Probably an uptowner.

    The Thang.  11s

    Mosey to the tree-lined field.  Line up in the middle, facing West.  We’ll do 11s.

    • Burpees on the West side (starting at 1, heading up to 10).
    • West to East run: stop at your Rock for 11 Shoulder Presses
    • Squat Jumps on the East side (starting at 10, heading down to 1).
    • East to West run: stop at your Rock for 11 Curls

    When finished, PAX joined the circle for LBC waiting on the 6.

    Hydrate.  Can’t emphasize this enough over the summer.  Stay hydrated.  Quick water break at the Gazebo.

    Change of Plans.  Right, the Gazebo.  I’d forgotten about that.  Since we were all there (except the few left by the rocks because they didn’t want water), we grabbed some bench.  (the other 4 brave souls began running over)

    • Right Leg SU x25
    • Irkins x20
    • Left Leg SU x25
    • Derkins x15.  And those last 2 were killer for the Q.

    Grab a spot on the wall for a rest.  People Chair.

    • 90 seconds.  Up and shake it out.
    • 60 seconds, with Air Press x15

    Mosey back to your rock.  Bring the rock back to the pile (pressing, curling, overhead carrying while moseying).  Then back to the flag.

    Wrap Up: Count-off.  19 PAX, a new rock City record!  Great to see all of the new faces out and about.  Keep EH’ing – bring F3 with you wherever you go!  Announcements of upcoming races and events – Next Gen Gala on August 24th.  Keep up the great work, Babyface!  Finish up with prayers.  All: remember Rev Sox’s father in your prayers.  Losing a lifelong friend and partner cannot be easy, Sky Q: please grant Mr. Rev Sox the strength and comfort to persevere and grow.

    Also – thank you all for the prayers and support you have offered me over the last weeks.  My sister has a diagnosis, and its really the best possible outcome: stage 2a Hodgkin’s Lymphoma, nothing below the diaphragm.  That all means her condition is very treatable, with a great prognosis.  Still a long road, and several chemo treatments yet to come.  But this is the best outcome we have been hoping and praying for since the initial diagnosis.  Thank you all again!

  • No Cowbell, No Problem

    The clock ticked steadily towards 5:30.  The growing herd of PAX started to get restless.  Mutterings of “Who’s the Q?” were heard.  YHC had checked the sheet the night before – Cowbell was on the list.  Surely Cowbell would have also checked the list, or his email.  Right?

    Wrong.

    5:30 arrives.  No Cowbell.  But the PAX wait on no man, and the Workout must go on.  So YHC grabs the Disclaimer, and leads the PAX off to the rock pile – with the warning that others better be planning their own part of the workout.

    Rudy – The Warmup

    Typical Rudy start. SSH, Smurf Jacks, Monkey Humpers, IW, then Plank-o-rama with Peter Parker, Mountain Climber, Parker Peter.

    Go grab a rock.

    Mahatma – The Ruck

    Line up in 2 lines for a Ruck.  Follow Mahatma’s lead.  Start with the rock held on one side (NO RESTING ON THE SHOULDER).  Then up above your head.  Then to the other side.  Ruck down to the tree line.

    Line Up and Partner Up.

    • PAX 1: Carry Rock #1 out about 30 yards.  Bear crawl back.
    • PAX 2: Simultaneously start bear crawling out to Retrieve said rock and return it.
    • PAX 1: On return, grab Rock #2 and carry out about 60 yards.  Sprint back.
    • PAX 2: On return with Rock #1, sprint out to retrieve Rock #2 and carry back.

    Rinse and repeat.

    Bogey – The Slllllllooooooowwwwww Count

    All exercises in slow count cadence.  Up in 4, Down in 4.  x20 (or so) each

    • Curls
    • Straight Out in front (ok, this one was “not easy”).
    • Rows
    • Squats

    Pai Gow – The DangerFEST

    Line up.  Be watchful – its time for rock throwing!

    • 5 Burpees
    • Throw rock, bear crawl to it.  Throw it again.  Try to avoid bear-crawling PAX in the vicinity.  Bear crawl some more.  Until Tree #1.
    • 10 Merkins.
    • Throw rock, lunge walk to it.  Repeat. Until Tree #2.
    • 20 Shoulder Press.
    • Return following roughly the same pattern.  Or we may have gone out to Tree #3 for another set of exercises before the return.  Sorry, YHC memory is faulty, caused by high humidity, high sweat, and high fear of falling rocks.

    King Kong – Work them Abs

    Circle Up.  King Kong runs us through some Core, while holding the rock.

    • American Hammer.  Twist that rock.
    • Scissor Kicks.  Keep the rock in the air.
    • Flutter Kick.  Keep the rock in the air.
    • One other set.

    Then Mahatma led us on a Ruck back to the Rock Pile.  Then a final sprint back to the flag.

    Walleye then took us home with the Count-off, Name-o-rama, Announcements and a closing Prayer.

  • Backblast – Catfish Saturday VQ (2018-07-14)

    Greetings folks,

    Had a great workout this morning with Mr. Catfish’s Virgin Q.

    Attendees:  Catfish, Rudy, Mahatma Ice, Da Parish, Reluctant Yankee, Cliff Notes, Tool, Babyface, Triple Shift, Fracsac, King King, Mambi, Woz, Gabrielle, Medulla Oblongata, Bogey, Cooch, Calliope, Jinglevader, Dewey, Pie Gow, Abacus, Moist, Belloq, Whoop, Two Yutes

    Also had an FNG come in, who now has been officially christened as Beignet.  Turns out Beignet lives in Phoenix, so he will be bringing some N’awlins flavor back to his F3 group there.

    On to the workout:

    Started with a mosey over to the Great Lawn for Side Straddle Hop, Peter Parkers, Parker Peters, Plank Jacks, Imperial Walkers

    Moved to side of great lawn for a B.O.M.B.S. variant (50 burpees, 100 overhead claps, 150 merkins, 200 sit-ups, 250 squats).

    Moseyed to the fountain for some dips, step-ups, and derkins.

    Lined up and did 2 laps of indian run on the main road to the museum.

    Moved to the field adjacent to the museum for a combo of lunges, bear crawls, duck walk, and burpees.  This involved lunging for two trees, then 5 burpees, bear crawl two trees, 5 burpees, then duck walking two trees, 5 burpees.  Rinse and repeat.

    Moseyed back to flag for our CoT and naming of our FNG (beignet).

    Thanks again to everyone for coming out.  27 strong is a hell of a way to do a Virgin Q!  Hope be able to do it again soon!

    Catfish

     

  • Breakfast at Landry’s?

    Huge Crowd at Okwata this beautiful gloomy morning.
    YHC had a basic plan to run a good amount with no additional leg workouts and spend time focusing on upper body.

    DISCLAIMER

    Mosey across Lakeshore Drive and head East.

    COP #1: WARM UP
    Imperial Walkers X 20
    SSH X 20
    Windmills X 15
    Low Slow Squats X 15
    Peter Parkers X 20
    Row Sit Ups X 10 (This months ISI challenge, Today we needed to complete 65)

    Mosey further East down the Lakefront and grab some ledge
    Ierkins X 20
    Dips X 20
    Derkins X 20
    Row Sit Ups X 10 (20)

    Mosey further East down the lakefront near the lighthouse and get in two lines
    Group 1: 20 Hand Release Merks
    Group 2: Elbow Plank
    Flapjack
    Row Sit Ups X 10 (30)

    Mosey further East up the stairs to Landrys front door.
    Burpee Circuit:
    5 Burpees at the top, run down the stairs and up the other set
    4 Burpees…..
    Row Sit Ups X 10 (40)

    Mosey across Lakeshore Drive and begin to head back West
    Descending Merkin Sprints:
    Line up in the parking lot, complete 10 Merks, sprint to the other side and complete 9 merks.
    Repeat until reach 1.
    Peoples chair waiting for the Six
    Row Sit Ups X 15 (55)

    Mosey further west on the lakefront for Mary:
    American Hammer X 20
    Crunchy Frog X 20
    Flutter Kicks X 20

    Mosey west to the levee at Canal Blvd and head to the house of pain.
    Everyone complete 10 Pull ups, assisted if need be.

    Mosey back to the flag.
    Row Sit Ups X 10 (65)

    Count off, name o rama, announcements, intentions.

    Welcome Mackey D from Atlanta!

    Thanks for letting me lead!