F3 New Orleans

Tag: Bogey

  • 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

     

  • FUBAR at the Foundry

    YHC arrived at the Foundry to find other Pax ready to roll. The gloom was especially gloomy this day as the weather wasn’t sure what it wanted to do. The fog and the high humidity were dead giveaways that the weather was a changing. YHC wasn’t really sure what to dress for either, but was surprised by a 57 degrees morning. Shorts and short sleeve F3 shirt weather has arrived again, even if only for a short time. Surely this weather would bring out some Pax ready to take on the world!
    YHC planted the shovel flag, and it was on! Who is that fresh face? Look, it’s an FNG……well done Tool! Disclaimer…..and then….Mosey to the track for….

    The Thang

    Circle up on the artificial surface inside the track
    SSH IC x 30
    YHC was going to use the 17 to 13 NDSU FCS Championship score over the JMU Dukes as the theme, but opted not to.
    Abe Vigodas IC x 10
    Imperial Squat Walkers IC x 15

    Ring of Fire

    Circle up and all assume the plank position. YHC slowly gave instructions, allowing all to embrace the plank. Starting to YHC’s right, and going ccw, each Pax does 5 merkins then says next, then the next Pax does 5 Merkins while first Pax resumes the plank position, and so on. The FNG had some difficulty with this, one would expect a good name…..
    Complete 3 rounds. Finish the ring of fire with Mountain Climbers IC x 15.

    Bataan Death March

    Indian run on the track with the last Pax dropping off to do 5 Burpees, then run to the front, tagging the next Pax for Burpees on the way. Completed one round. Mosey to the Foundry….

    Stations at the Foundry

    YHC selected the timer to be the run to the jogging path, 10 burpees, return to the Foundry. It was all good until YHC tried to prevent Pull ups from following the Burpees. 7 stations was just too much to handle. YHC was like….
    https://giphy.com/gifs/portlandia-season-2-episode-6-l3mZkrKD14zohNqyk

    Then after it was time to rotate, YHC was like…..
    https://giphy.com/gifs/l41YtZOb9EUABnuqA

    The good news was that each Pax got to do the run with 10 Burpees….but one evolution was enough
    Let’s mosey to the NOMA fountain

    While waiting for the 6, the Pax engaged in some Catalina Wine Mixers IC, just because we didn’t do enough shoulder work yet.

    Stairway at the Fountain

    Incline merkin ladder on NOMA steps. Start at the bottom step with 1 merkin, then 2 merkins on the second step, 3 merkins on the third step, up to 11 merkins on step number 11. Times about up. Mosey back to the flag.

    COT

    Count off and name-o-rama. The FNG told us about himself, and this guy is incredibly cool and smooth. Smooth it is. Welcome Smooth.
    Announcements, which included the Crazy Ivan and Da Parish King status at the Krewe of Lourdes.
    Intentions included healing from illness, especially for Shorty and his M, for cancer victims, and any others needing assistance.

    Thanks for posting with me today! You guys hold me accountable and keep me coming back for more!

    NMM

    The NDSU Bison have 6 FCS Championships in the bag from the last 7 years. They have not lost to an FBS team since 2010, including a victory over #13 ranked Iowa in 2016. They did not play an FBS opponent in 2017, and their next FBS opponent is Oregon from the PAC 12 in 2020. Carson Wentz was a Bison. Just thought you should know that……