F3 New Orleans

Tag: Bogey

  • Rudy’s back

    Pro Bowl crew on a unusually brisk Wed morning…

    This is F3 blah, blah, blah…

    Warm up:

    SSHX28/ACX20(10&10)/Peter ParkerX20/Parker PeterX20/Abe G.X10/IWX20

    Mosey to nearest bench at R. Mall

    The Thang:

    Stand on bench, right leg to ground, up, left leg to ground…starting at 1 each leg then increasing by 1…to 10 benches/10 reps each leg.

    After 10th bench run to Fountain(NOMA) for: DipsX30/I MerksX20/DerkinsX10…run to first bench on opposite side of R. Mall.

    Step ups starting at first bench, 1 right & 1 left, increasing by 1 at each bench…up to 10 each leg.

    A few LBC’s while we wait for the Pax…

    Back to first bench: Dips – 2 at first bench, increasing by 2 at the next bench…10 benches/20 Dips.

    Run across to other side of R. Mall…

    First bench – 2 Inc. Merks, increasing by 2 at the next bench…10 benches/20 Inc. Merks.

    LBC’sX35

    CO, NameO, Announc., Intentions, Prayer…few stayed to complete the day’s AMRAP challenge.

  • Skeeters!

    Disclaimer…

    Mosey to rock pile for brief warmup:

    SSHx25/Peter Parkerx25/Arm C.x20(front&back)/Abe Vigodax15/IWx25…grab a rock, one that travels well.

    Mosey to the track…here’s where things get dicey, at least for the slow learners.

    Split up into 2 pax.  Pax one stays put – 8 squats in cadence, then a run to catch Pax 2.  Pax 2 immediately runs(while Pax 1 squatting) 1/4 with 2 rocks, puts rocks down(or hands off), and they do 8 squats in cadence.  Flapjack style.

    Next up is 8 Merkins…you know the drill.

    Two laps around the track repeating those two exercises.

    Not a great explanation, but I am available for verbal communication if needed.

    Mosey to the shelter…

    Pax 1 human chair while Pax 2 does Dipsx20 in cadence…flapjack.

    Pax 1 human chair(rock above head) while Pax 2 does I. Merkinsx10 in cadence…flapjack

    Pax 1 human chair(rock held out) while Pax 2 does Derkinsx10 in cadence…flapjack

    Mosey to the field of skeeters…

    Rock Curlsx20, slowing down after 10/rock squatsx20, slowing down after 12…”mosquitos are killing me…can we please move?”

    Mosey to concrete….

    Rock dipsx20, slowing down after 10/LBC’sx35…”mosquitos are killing me!”

    Mosey to Rock pile to unload and sprint to flag.

    CO, NameO, Announc, Intentions, Prayer….

  • Man, the weather was great this morning!

    This weekend was hopefully a start to why many of live here in the south,  the heat has not arrived and the cold is on the way out.  And In New Orleans,  spring time means the start of festival season and all things outdoors including Saturday  F3 workouts where the “Gloom” term may very well be omitted.  “Roll down the windows, pull down the top,  crank up the Beach Boys and don’t let the musics stop,  we were born to rock…..”  well not quite southern California but enough to pull in a good crowd Saturday morning for F3 New Orleans.

    Here is how it actually went:

    Quick disclaimer and off to mosey to museum area.  I had my doubts last night the way my lower back felt from Hawg’s Friday morning Rock City with squat jumps and rocks and the ISI challenge of the day.  However we all persevere.

    Warm ups

    (25) IW

    (20) Windmills

    (30) Arm circles

    (26) peter parkers

    (31) SSH I think…

    First activity

    Over to the field to measure against the trees:

    Bear crawl to first,  (10) squat jumps (w.o a rock today)

    Lump walk to 2nd tree, (15) monkey Humpers

    Repeat (3) more times for a total (8) trees

    That was a leg focus,  with a bit of mumble chatter…

    Second Activity

    Over to Fountain:

    (8) Decline mercan

    (8) dips

    (8) Incline mercan

    Repeat another time

    That was a upper body focus

    Mosey over to Foundry for timer base work outs

    Break into (2) groups:

    1 runs an Indian run as primary timer

    Other works (6) stations —  (10) burps (secondary timer), pull ups, dips, step ups, leg pulls while hanging

    Repeated Twice till 7:15

    Back to Peristyle for Mary

    (25) IBCs

    2:00 of plank hold

    (20) flutter kicks

    (25) J LOs

    1:30 of Shoulder taps

    (20) Hello Dollys

    Enough….

    Back to COT for names, FNG naming, Announcements, Prayer requests and Prayer of thanks.

    Thanks for the opportunity to lead.

    PS.  — My apologies for those I missed in PAX below,  let me know my misses and I will update.

     

     

  • Double Dir-TAYY Mac Deuce

    Pre-Thang:  Weather was awesome 70-ish with the temp, a little humid but nothing crazy.  Ground was wet from Friday rains – perfect for something on your six.

    My first workout ever with OBT was a Dirty MacDeuce.  It makes me happy every time.  Happy in an I hate you but I love you kind of way.  So on past Saturdays I have often done a regular old Dirty MacDeuce.  I have done other things — Rounds with Tyson, 11’s, the Route 66, the baseball diamond, deck of death, etc but I have always loved the total body workout given by a MacDeuce.  So I wanted to one up it – and I Q’d a Double Dirty Mac.

    The Thang:  Mosey to the big Quad.  Here we did a SSH x 20, Merks x 20, Imperial Walker Squats x 20, Low SLow Squats x 20.

    LOOOONG Mosey to the track.  Through some puddles.  Tried to go around then at some point it was too much so we just went through the muck.

    Once at the track we did some LBCs just to rest from the long Mosey.  Then we went straight into the DMac.

    Lap with backwards run at the end — Circle we did:  Staggered Merks, Roaches, Reg Squats x 12

    Lap with kerioke at the end —  Circle we did:  Staggered Merks – Right, Freddie Merks, Lunge x 12

    Lap with butt kicks at the end — Circle we did:  Diamond Merks, Iron Cross, Lunges to the side x 12

    Lap with high skips at the end — Circle we did:  Plank Walk, Pickle Pounders, Lunge backwards x 12

    Started to worry about time so the 2nd mac deuce we had to double up all exercises.

    First lap Indian Run.  Second lap on your own.

    We did x 24 Mat Jumps (had to make up 4 at the end), Russian Twists, and Shoulder Taps

    2 full laps – at your own pace

    We did x 24 Hip Dips, x 24 Nolan Ryans, x 24 Low Country Crab

    We did it!  With 5 min to the buzzer and mumblechatter holding my feet to the fire about the “time email”  we walked to the street and ran to the flag.

    We arrived at exactly 730am.  Good job men.   We logged 3.6 miles.

    Rudy arrived from his LONG run just in time for the Circle

    Immediately after I couldn’t stay for coffee – I had to hustle to the 504k race.

    COT:  For Splash.  For friends who are sick.

    Thanks for letting me lead.

     

     

  • Counter clockwise in the gloom

    A surprisingly chilly Monday morning greeted the PAX at Pontiff playground.  YHC had checked the weather and must have mistook the “4” in 40s for a “7” in 70s.  Marlin, of course, was ready for the weather – dressed in full winter gear.  Clock struck 5:30, and 8 PAX took off out of the gate.  YHC was slightly worried – as some Rock City regulars have a tendency to roll in late, and we were GOING THE WRONG WAY.

    But off we went.

    COP #1: Avoid the swamplands and instead find a patch of gloomy damp grass.  Circle up, now 9 PAX strong as Hawg caught us on the way.

    • SSH x30
    • IW x30
    • Plank-o-rama: Peter Parker x25, Floyd Mayweather x25, Parker Peter x25, Mountain Climber x25

    Mosey continues the wrong way around the park.

    COP #2: The Playground.  Now 10 PAX strong, as Tool finds us – he ran the wrong-right way around the park eventually catching us on the opposite side…  So 5 stations

    • 15 Burpees (counter)
    • Pull-ups
    • Derkins
    • Low Slow Squats
    • Low Row Pull-ups (OK, so these were TOO LOW.  But lots of modifications to get a workout out of this.  YHC felt bad watching Walleye attempting to fold his 8+ foot frame underneath that bar)

    Repeat 2 circuits

    Mosey continues the wrong way around the park.

    COP #3: The Spartacus Bandstand.  Quick stop off for

    • Right Leg Step Up x25
    • Dip x20
    • Left Leg Step Up x25

    Mosey continues the wrong way around the park – to finally get to the Rock Pile.

    COP #4: Rock Pile.  YHC encourages PAX to go bigger, as we aren’t moving anywhere.  Focus on Form.  Cadence count will be slower.  Triple Shift and Jingle Vader both chose to show the PAX what “bigger” meant.  Gentlemen, I applaud you and hope one day to be able to lift a rock like that.

    • Shoulder Press x12
    • Curl x12
    • Row x15
    • Down-Up Squat x15 (sorry for the cadence misfire the first time…)

    Repeat 2 circuits.  One extra round of Shoulder Press just because.  Smarmy mumble-chatter heard from Rev Sox.

    Mosey back to the flag.  Doing my best to keep up with Mahatma – I’m not sure he even broke a sweat as he went sailing by on that last run.

    COP #5: Finish up with Mary.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25

    Disappointed that we had no Bogey sing-a-long today.

    Finish up with Count-off, Name-o-Rama and Prayers.  Send everyone on their way with St. Ignatius Prayer for Generosity.

    Thanks for letting me lead, gentlemen!

  • The Loop is in play

    Disclaimer….

    Warm up:

    1. SSH X 30
    2. Abe Vigoda X 15
    3. L/S/Squats X 25
    4. AC X 10F/10B
    5. IW X 25

    Now the Loop:

    Break into Pax of 3.  One of the Pax to the Great Lawn; One of the Pax to the Fountain; Third member runs from Fountain to Lawn; Guy at lawn then runs to Fountain….and so on and so forth.

    Great Lawn:

    1. Monkey Humpers X 20
    2. Lunges X 20 each leg
    3. Merkins X 20

    Repeat until teammate arrives

    Fountain:

    1. Rt Leg Step ups X 20
    2. Dips X 20
    3. Lft Leg Step ups X 20

    Repeat until teammate arrives

    Continual loop for 45 minutes.

     

    Great Lawn for a little Mary….

    1. LBC’s X 35
    2. AH/RT X 25
    3. Superman to Boat – 2 min

    COT – Count off/Announcements/Intentions/Prayer/Adjourn/Coffee/Laughter/Tears/Goodbye

  • On the Fly at The Mothership

    Reluctant Yankee was scheduled to Q for the Mothership, but the Baton Rouge Launch was calling for him like a Hyena mother calls for her pups in the middle of the night. Since YHC had some commitments with the M this day, it made sense to take the Q and let our Regional Nantan show his F3 physique to all the new Baton Rouge men, a sign of what F3 will do for you.
    YHC was preparing the beatdown the night before, then a bottle of wine came calling, similar to some of the calls made by referees against the Saints in a playoff game. There was just too much to consider….would it be raining….would it be muddy….does any of that really matter…..?
    With the list sabotaged, it would have to be on the Fly!
    After a brief disclaimer, and some mumblechatter from Rudy about being one of the worst he’s ever heard, it was off to the peristyle for a warmup. Rudy went the other way, running his 20 miles this day in preparation for his marathon in March. That’s some serious commitment! T-Claps to Rudy!

    Warmup
    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Mountain Climbers IC x 20
    Peter Parkers IC x 20
    Parker Peters IC x 20

    Mosey to the NOMA Fountain
    Box Jumps x 10 OYO (No Bongo today, so all good)
    Derkins IC x 10 (4 count)
    LL Step Ups IC x 10
    RL Step Ups IC x 10

    Short mosey to the line of trees for a modified Dora (Thanks to Tool for the inspiration at the Uptowner beat down)
    Partner Up
    Pax 1 Bear crawls from tree 1 to tree 2, then backward bear crawl from tree 2 to tree 1.
    Pax 2 does Burpees
    Flapjack
    Continue until 100 Burpees cumulative is complete.

    Short mosey to the bike path on the other side of NOMA for the Bataan Death March
    Indian Run on bike path, with last pax dropping for 5 burpees, then sprint to front of the line. YHC was the last Pax to drop for Burpees, and the Pax conspired to speed up the mosey to bring a little extra pain to yours truly. Well played……

    Shorty mosey back to the row of trees for a modified Burpee merkin fest
    First tree
    5 regular burpees
    Bear Crawl to second tree
    5 double merkin burpees
    Lunge walk to third tree
    5 triple merkin burpees
    Bear Crawl to fourth tree
    5 quadruple merkin burpees
    Lunge walk to fifth tree (you guessed it)
    5 quintuple merkin burpees
    Sprint back to first tree

    Mumble chatter was flowing about burpees, so more burpees shall be served up!

    Short Mosey to the NOMA Fountain
    Partner Up
    Pax 1 run up steps, do 5 burpees, run back to fountain
    Pax 2 Dips AMRAP at the fountain
    Flapjack until 5 full evolutions are complete, or 25 burpees to each pax

    Short mosey to green space near the tracks for some Mary
    Flutter Kicks IC x 20 (YHC commented to keep your head off the ground, which induced much mumble chatter for all of Mary)
    Tin Snip IC x 20
    Hello Dolly IC x 20
    LBC IC x 20
    Freddie Mercury IC x 20
    Putins IC x 10

    Mosey back to VSF. Upon arrival YHC found one minute remaining, so mosey to the Great Lawn for 10 Burpees OYO.
    Mosey back to VSF.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.

    NMM
    T-Claps to the several Pax that found their way to Baton Rouge today to help spread F3, which is a gift that is difficult to describe in words. We come together from all walks of life, where we share a common goal, which is to become better men and to become stronger leaders, among other things. I’m honored to be a part of F3. The coffeteria after the beat down is always great, and is never dull!
    The Pax each did roughly 115 burpees today, with a lot of other exercises. Well done, men!

    SYITG!

  • The Foundry

    5 men braved the cold on this morning to better themselves.  The usual disclaimer and off we go.

    A short mosey to the first COP:
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Low Slow Squats x 20 IC
    Windmills x 10 IC
    Arm Circles IC, 10 Forward, 10 Backward

    Route 66 down Roosevelt Mall, stopping at each park bench.
    Start with 5 dips, increase 1 dip per bench, ending at 16.

    Mosey to the Baby Foundry. 5 stations for 5 men. 2 rounds.
    1. 10 burpees has the count
    2. Pull-ups
    3. Body rows
    4. Hanging knee ups
    5. WWII sit ups

    Next we Indian Run to the fountain in front of NOMA.
    Box jumps x 10
    Incline Merkins x 10
    Box jumps x 10
    Dips x 10
    Run down Esplanade and back
    Left leg step ups x 10
    Decline Merkins x 10
    Right leg step ups x 10
    Dips x 10

    Indian run back to Roosevelt Mall for some Mary:
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC
    Then we mosey back to the flag, stopping at each light post for 5 squats.

    Back at the flag, count off, name-o-rama, announcements, intentions, and a prayer.
    Thank you for letting me lead!
    Walleye

  • Defrosting the pipes

    In case you didn’t notice, it was a bit nippy last week.  The PAX count was correspondingly a bit low.  The plumbers will now be gainfully employed in overdrive for a few weeks.  So it’s time to get back to work.  The THANG.

    Warm up with mumblechatter:

    • SSHs ICx25
    • Frankensteins ICx25
    • Low Slow Squats ICx25
    • Mountain Climbers ICx25

    A rock for each man and mosey to the track for a steady plan:

    • Overhead press ICx20
    • Curls ICx20
    • Rows ICx20
    • Squats ICx20

    Mosey around the track, stopping each quarter, first to do 20 merks, then 15, then 10 and closing out with 5.  Rinse and repeat the rock circle with ICx15.  Mosey around the track in the other direction, again with 20, then 15, then 10 and finally 5 merks at each quarter.

    Time for a break on our sixes for 10 Russian Twists with the rock and then back to a rinse and repeat the rock circle with ICx10.  Mosey around the track in the original direction: same drill: 20, 15, 10, 5.  Close out the track work with a final rinse and repeat of the rock circle with ICx5.

    Mosey back towards the rock pile for a few minutes of Mary:

    • Russian Twists with rock ICx20
    • Flutter kicks with rock ICx20
    • Hello Dollys with rock ICx20
    • Rosalita with rock ICx20
    • LBCs with rock ICx20
    • Low plank sans rock 1 minute

    Return rocks and mosey back to the virtual flag for countoff, Namorama, announcements, intentions and thanks to Sky Q.  T-Claps to Mahatma for leaving us in the dust.  Keep the heat going, Jingle Vader

  • Rock City Trifecta

    Solid showing on Monday at Pontiff, despite the rain.  Eight men braved the iffy forecast to get the usual fix of F3 at Rock City.  The scheduled Q was out with the flu (or maybe Saints game hangover???) so a few of us stepped in to sub.  Here’s what went down:

    Mosey to the rock pile, grab a rock, and head to the pavilion for cover.

    Round 1, courtesy of Tool:

    Warm-up consisting of IPW x25, Peter Parker x25, Arm Circles x20, Windmill x15, Hacky Sack x15, LS Squat x15

    Rock Curl x20, RLSU x20, Rock Curl x20, LLSU x20

    Then, a round of the yet to be named “sucky” circuit previously done a few times, but we altered it a bit.  Three minutes of as many rounds of the following exercises OYO:  SSH x6, Squat Rock Press x6, Bench Dips x6.  Call out your count after each round.  I think a few guys made it to 6 or 7.  Rest with a countdown, then rinse and repeat.  YHC forgot his watch and was fumbling with Marlin space-age apparatus so the timing may have been off.  Either way it was good stuff.  I’m thinking original mix of SSH, Squat Jumps, and Merkins is the way to go on that circuit.

    Round 2, courtesy of Triple Shift:

    Pair up for PAX #1 to knock out Back Extensions x20 hanging off of table while PAX #2 holds #1’s feet and Flutter Kicks.  Flip Flop, then rinse and repeat with Hello Dollies on the second round.  This seemed to use muscles that YHC didn’t know he had.

    Rock Web – ascending reps of Merkin x1 and Rock Press x2, increasing the count by 1/2 each time until x10/x20 is reached.  This was a doozy and proved to be a challenge to all.  T-claps to Rudy and other PAX for finishing strong and doing full reps.

    Round 3, courtesy of JV, who was eager to share some new exercises picked up at during his recent post at a F3 AO in North Carolina.

    Monkey Humper x20?

    “Go at it” with Hindu Planks(??) x20

    Wife Pleaser x20

    Good thing no one else was around to witness 8 grown men in these motions, in particular the second one.

    Time was up so back to the flag.

    COT to seal the deal.  T-claps to Abacus on his second post and his quest to get back in shape after a 10yr hiatus from physical activity.  YHC can’t recall much else other than the fact that he was the youngest PAX there.  Not a bad morning for a bunch of almost old dudes.

    Tool