F3 New Orleans

Tag: Bogey

  • 12 Days of F3mas – Do Hard Things – from Mayhem

    After enjoying Dax’s beatdown in the gloom at the Renaissance Sunday morning, I decided to take the Q at Rock City and do a modified rock version.

    Disclaimer

    2 KnOTters went backward in one direction, Tenderloin forward in another, while 7 PAX moseyed to the 30yd line of the football field

    Warmup: AV, GG, PPP (Peter Parker Peter), MC, SSH, AC, RAC

    Head to the playground for some Morning Calls – one PAX at a time does 5 pull ups while the remaining PAX do 5 merkins each, rotate till all had the treat of early morning pull ups

    Mosey to the rock pile – grab a medium rock, then mosey to the “flag football field” as Rudy calls it, though he was nowhere to be found to chirp in

    The Thang:
    12 days of F3mas done properly (do the 1st day, then do the 2nd day followed by the 1st day, etc.)

    On the 1st day of F3mas, my Q gave to me…
    1- burpee IC (12 total)
    2- tricep extensions with the rock IC (22 total)
    3- curls with the rock IC (30 total)
    4- rows with the rock IC (36 total)
    5- squats with the rock IC (40 total)
    6- overhead with the rock IC (42 total)
    7- chest press with the rock IC (42 total)
    8- honest merkins (hand-release merkin followed by shoulder taps) OYO (40 total)
    9- mountain climbers 2 is 1 IC (36 total)
    10- Bonnie Blair’s 2 is 1 OYO (30 total)
    11- man makers OYO (22 total)
    12- 12s monkey humpers – big boys OYO – like 11s but 12s… 11 MH, run 30yds, 1 BB, run 30yds, etc. (66 MH and 66 BB total)

    Return to the rock pile
    Mary consisted of FKs and V-Ups

    Back to the flag
    COT
    Counterama
    Namerama
    Announcements – reminder about 20% off for F3 at Varsity Sports
    Intentions – both spoken and unspoken

    Prayed us out
    Thankful for the opportunity to come this morning and DO HARD THINGS or KnOT

    Merry Christmas
    SYITG

  • Burpeepalooza – from Bolt

    YHC took a late night Q spot and sprinted from the car to the flag while giving the disclaimer at 5:29/30 (finding out post workout that it dashed KennaBrah’s hopes to Q) with a call to the pax to circle up midfield for warmorama featuring Frac’s favorite song and the usual stuff.

    The Thang: mosey to goal line and plank across the end zone for plank hurdles: pax one sprints to the 10 yd. Line and planks while pax two sprints/hurdles pax one, assuming high plank 10 yds. further awaiting all subsequent pax to repeat all the way to the opposite goal.

    Mosey to the playground for Morning Calls: all pax high plank along the border and each pax goes to pull up bar for a called five count whereby pax merkin the reps and retime to plank until all pax do pull ups.

    Mosey to the gym parking where YHC shared its Burpeepalooza; this pleased Bogey…immensely—not. A playlist designed with each song featuring a word/catchphrase that implores all pax to burpee and then return to a given movement (SSH, IW, Air press, Hillbillies). After song two made our legs very heavy (YHC also forgot a phrase initiated the burpee and not the word he incorrectly gave, leading to lots of confusion and even more mumblechatter—so this is what being a chaos monkey is like!), YHC offered the pax a choice by majority rule: more burpees or decadie of pain. Decadie it is: 1 min Al Gore followed by 30 mountain climbers. Surprise! Back to Burpeepalooza followed by a second round of decadie (this is where four “water breaks” in a row were rolled and we don’t do that crap in F3) so we finally landed on (2) 30x American Hammers. One final burpeepalooza song followed by a mosey to the flag, which YHC sprinted, causing enough heavy breathing to make Mahatma and Bogey wonder if I was ok.
    COT, honored as always, men!

  • Leg Day – from Pool Boy

    With a quick disclaimer, we jogged to the back of the parking lot by the 2 playgrounds. With the upper body workout that Hokie put us through Monday and still sore, we focused on our man legs.

    Warmups consisted of:
    SSH
    Imperial Walkers
    Arm circles
    Grass grabbers
    Abe Vigoda’s
    Peter Parkers
    Parker Peters

    Mosey to the Pavillion
    5 Burpee Jumpups – Vagabond said this was a first!!
    19 right leg and left leg step ups. Christmas is 19 days away so why not
    Dips
    Decline Presses
    Sit against a pole with each PAX counting to 10. Some PAX are better than others with this.

    Mosey to playground
    With Partner running the steps to the top of the pressbox
    50 monkey humpers
    100 burpees
    150 jump squats
    200 lunges
    250 crunches
    Finish with some Mary

    COT. Wedding Planner finished with a prayer lifting up the men of F3.

  • What is this Cadence of which you speak – from Hokie

    After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.

    12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama

    The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense

    After being reintroduced to correct procedures, we continued

    The next exercise will be
    Arm Circles
    Starting Position
    Move
    In cadence
    Exercise

    We then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain

    1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks

    1 burpee
    1… 5 cross over merkins
    1, 5… 10 triceps
    1, 5, 10…15 shoulder press
    1, 5,10,15 …20 curls
    1, 5, 10, 15, 20… 25 rows
    1, 5, 10, 15, 20, 25… 30 lunges
    1, 5, 10, 15, 20, 25, 30… 35 chest press

    Then back down, 30, 25, 20, 15, 10, 5, 1

    30, 25, 20, 15, 10, 5, 1

    25, 20, 15, 10, 5, 1

    20, 15, 10, 5, 1

    15, 10, 5, 1

    10, 5, 1

    5, 1

    1

  • Chaos Monkey on the loose – from Kenna Brah

    9 Brave PAX fearlessly stepped onto the filed of battle, scoffing at the impending rain.
    3 Went to KOT and 6 went with YHC.
    Basic warmups
    SSH
    Imperial Walkers
    Low Slow Squats
    Arm Circles F/B
    Then a little stretch work

    The Thang:
    Line abreast at the South goal line Each Pax at a turn dragging a large tire to the 50 yd line, at the other end of the line, another Pax farmer carried two 30# Plates

    The PAX in-between those two did the following up until the tire dragger got to the 50 and blew the “whistle”. At the point we all shifted one place to the left, the dragger went to the far end at each 50 yd increment.
    Rd 1 Sets of 10 Merkins, Shoulder Tpas, Mountain Climbers
    Rd 2 Sets of 10 LBC, Flutter Kick, Freddy Mercs.
    Rd 3 Sets of 10 Squat, Bonnnie Blaires, Side Lunge

    We traversed the field twice

    With time on our hands we loaded the two plates into the tire, a dragger then took the tier to the other goal line while the Pax was lead each member every 10 yds. That member was the Q of that marker and anything he said goes.
    Once all of the members had a turn dragging 60#s in a big tire, w began to cool down, stretch and then mosey back to the Vflag for COT.

  • Casino Royale and The Gettysburg Address – from Triple Shift

    If you don’t write a backblast quickly, you will forget the details. I’m doing this for the Pax Miner so everyone gets credit.

    I brought all my toys (dumbbells, kettlebells, and sandbags) and borrowed a couple from Frac and Heisenberg’s 80lb sand ball. I provided a disclaimer and the pax picked up all the coupons and headed to the front steps of NOMA to play a few rounds of blackjack.
    Diamonds – Thrusters/Squats
    Hearts – No Cheat Merkins/Bench
    Clubs – Patti Cake Big Boi Sit-ups
    Spades – Body Row/Upright Row
    Joker – Farmer Carry/Run around NOMA
    A’s – 10 of suit and then Bear Crawl to one side where the slate ends.
    K’s – 10 of suit and then Lunge Walk to one side where the slate ends.
    Q-s – 10 of suit and then Monkey Walk to one side where the slate ends.
    J’s – 10 of suit and then Duck Walk to one side where the slate ends.

    For the game of Blackjack, the loser or if a draw happens, performs 10 burpees. The winner does one (1) burpee, and a bust (going over 21) must do the number of burpees of the bust. My kids came up with that diabolical choice as in the Prisoner’s dilemma scenario.

    We finish up by carrying all the weight back to the virtual flag. For the COT, I shared with Pax that the next day (November 19, 1863), Abraham Lincoln gave his famous Gettysburg Address where some 51,000 men were either killed, wounded or went missing / captured in the three day battle. With that, I closed out with reading President Lincoln’s speech.

    Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.
    Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this.

    But, in a larger sense, we can not dedicate — we can not consecrate — we can not hallow — this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us — that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion — that we here highly resolve that these dead shall not have died in vain — that this nation, under God, shall have a new birth of freedom — and that government of the people, by the people, for the people, shall not perish from the earth.
    Abraham Lincoln
    November 19, 1863

  • 5 Minutes of PT and 40 Minutes of Hell – from Hawgcycle

    Conditions: Clear and 46 degrees. Feels like 42. Humidity 75%. Wind 7 mph from ENE.

    Grabbed the Q last night. Knowing that we would be on the Blue Devils’ field reminded me that The Hogs will be hosting Duke Wednesday night at Bud Walton. Which then took me back to the glory days of Razorback Basketball and the 94 National Championship win over Duke under the direction of Nolan Richardson. That led me to thinking about the 40 Minutes of Hell defense he installed in the late 80s and early 90s. Then I remembered that I had seen a workout in the F3Nation Exicon called the Nolan Richardson aka 40 Minutes of Hell. That’s how you plan a workout.

    Been a while since I have given the disclaimer. Stumbled through it as normal and did a warm-up lap. Tenderloin, Scantron, and Rou left to do their own thing. The rest of us circled up in the center of the field (not the exact center and not exactly a circle as made clear by the F3 Nola compliance department). Did 15 SSHs and then much to everyone’s delight we went through the PT regimen for my groin issue: Lunges, Suzanne Sommers, Wife Pleasers, and Leg Lifts. A couple of these exercises required full body contact with the frosty field. #crowdpleaser

    Then jog to the goal line for 40 minutes of Hell. It’s a lot like Dora. Partner up and complete the rep count as a team. While Pax 1 does the prescribed exercise, Pax 2 backpedals 50 yards, does a Bobby Hurley…scratch that….does a Scotty Thurman, and then runs back to the goal line.

    150 burpees, 300 squats, 150 Big Bois, 300 Arm Circles, 150 Merkins, 300 Imperial Walkers.

    We didn’t quit get through the entire set. Probably a bad omen for tonight’s game.

    I didn’t have a shovel flag this morning, which is a Q fail. Fortunately Belloq came to the rescue. He wore his 1991 American Flag leather jacket and stood patiently in place during the workout. He was there guiding us home at the end. #HIM.

  • 10 things 10 times, for 10 rounds – from Kenna Brah

    Since the activity involves warmups, we headed for the fountain for some appropriate rocks.

    Circled up and distributed the mission to each Pax.

    Me – set 1-2 10 4ct SSH + 10 Curls, and for set 9-10 10 Slow Squat ( no rock ) + 10 front raise
    Smooth Set 3-4 LBC + 10 Chest Press
    Bogey Set 5-6 Mountai Climbers + 10 Over Head Press
    Frac Set 7-8 – 10 Freddy Mercs + 10 Pullovers

    I discovered that I, indeed, have NOT overcome some latent ADD symptoms and that I peaked too soon in life.
    After 7 rds Sua Sponte manifested itself and Frac led with some Burpee/Man maker alternatives, the fever spread and pretty soon Sua was Spontenating all over the place, for a great laugh and an effective beatdown. Leadership was shared, 2ndF accelerated.
    Head back to the flag for Harry Rockets as a finish ( See video on Slack. )
    COT

  • 10 things 10 times, for 10 rounds – from Kenna Brah

    Since the activity involves warmups, we headed for the fountain for some appropriate rocks.

    Circled up and distributed the mission to each Pax.

    Me – set 1-2 10 4ct SSH + 10 Curls, and for set 9-10 10 Slow Squat ( no rock ) + 10 front raise
    Smooth Set 3-4 LBC + 10 Chest Press
    Bogey Set 5-6 Mountai Climbers + 10 Over Head Press
    Frac Set 7-8 – 10 Freddy Mercs + 10 Pullovers

    I discovered that I, indeed, have NOT overcome some latent ADD symptoms and that I peaked too soon in life.
    After 7 rds Sua Sponte manifested itself and Frac led with some Burpee/Man maker alternatives, the fever spread and pretty soon Sua was Spontenating all over the place, for a great laugh and an effective beatdown. Leadership was shared, 2ndF accelerated.
    Head back to the flag for Harry Rockets as a finish ( See video on Slack. )
    COT

  • Field of Burpee Dreams – from Mayhem

    5:30am sharp start with a wind chill of 41 degrees.
    6 for the real workout, 3 KnOts and Tenderloin.

    Disclaimer followed by announcement of my manniversary.

    Warmup: windmills, grass grabbers, hill billies, imperial walkers, SSH, both arm circles.

    To the rock pile, rifle carry a couple hundred yards.

    3 minutes non-stop OYO: 10 curls followed by 10 rows, rinse and repeat.
    5 burpees. Bogey was anxious to do his burpees 2.5 minutes early.

    To the diamond for Field of Dreams.
    Split up in four groups (that is 1.5 person per group), 15 burpees at home plate as the timer. Then head to first and tag next group to move on, and so forth.
    Rd 1: 1st base AMRAP merkins, 2nd base AMRAP squats, 3rd base AMRAP LBCs
    Rd 2: 1st base AMRAP bonnie blairs, 2nd base AMRAP shoulder taps, 3rd base AMRAP Big Boys

    Grab the rocks and line up on short stop base line. Suicides with the rock using trees as the markers.
    Rd 1: 10 curls, 10 squats, 10 overhead
    Rd 2: 15 curls, 15 squats, 15 overhead

    Rifle carry indian walk near rock pile.
    2 minutes non-stop OYO: squat thrusts.
    5 burpees.

    Conclusion of mary: flutter kicks, dying cockroach, whatever Frac chose, v-ups, squat twist, modified v-ups, protractor

    Next book… Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness by Steve Magness.

    One year down. More to go.
    SYITG