F3 New Orleans

Tag: Bogey

  • Rocks & Reps – Dedicated to a Great Family – from Mayhem

    Disclaimer
    Mosey
    Warmerama – AV, GG, HB, PPP, MC, CC*, SSH, 9 burpees OYO
    *CC = Crab Cakes (Start from crab walk position, raise right hand and left leg, touch hand to knee. Return to starting position and repeat with opposite hand/leg. In cadence.)

    Mosey to rock pile, select rock of choice

    Mosey to the “flag football field”

    Shuttle runs with 5 stations (run to station, exercise, run start, etc.)

    Rd 1
    1st tree – 9 man makers
    2nd tree – 12 lunges w/rock 2is1
    3rd tree – 16 squats w/rock
    4th tree – 42 curls
    Dugout – 44 rows

    Intermission: Catch Me if you can to the end of the field and back
    Partner up, 1 PAX bear crawls while the other PAX does 5 burpees, chases and tags him to switch

    Rd 2
    1st tree – 9 tricep extensions w/rock
    2nd tree – 12 overhead press w/rock
    3rd tree – 16 burpees
    4th tree – 42 bonnie blairs
    Dugout – 44 merkins

    Mosey to the pavilion

    16 right leg step ups
    44 dips (Rudy picked the number)
    16 left leg step ups

    Circle of Mary
    16 Flutter Kicks
    42 LBCs (including a shout out to April)
    9 X-Factors
    16 Crunchy Frog
    16 wife pleasers

    Return the rocks
    Horses to the barn

    COT
    Announcements
    Intentions – Schaff Family, Scantron’s nephew, Wedding Planner’s daughter
    Prayer

    This beatdown was a dedication to the Schaff Family who was in a severe car accident on New Years Day. Mother of three, loving wife and my dear friend, April, did not survive. The number or reps represent the ages of the parents and three children: 9, 12, 16, 42, 44. Remember how important friends and family are in life, and to cherish each moment because you do not know when things can quickly change.

    https://www.gofundme.com/f/support-the-schaff-family-rebuilding-lives

  • 11’s to stay warm – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    the old man bogey
    Wife pleaser
    Flutter kicks
    imperial
    Walker

    Mosey
    Donkey kicks calf raises

    Mosey
    Dips step ups

    Mosey
    11’s Merkins bear crawl bbs lunge

    Mosey LBC

    COT

  • Objects on the field are heavier than they appear – from Kenna Brah

    With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

    Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

    WARMUPS
    Slow Grass Grabbers
    Slow Hold Vagodas
    Arm Circles
    Butt Kickers/High Knees
    Fence Crossers
    Self Love

    We laid out the gear in stations:
    40# Sand Bag for Squats
    30# Coupon for excercise of choice
    20# Weighted tire drag as timer across field and back
    45# Bar for Curls
    6# Weighted bat for MACE work
    2-30# plates for Farmer Carry
    60# SandBag for Kettel Bell
    40# Sandbag for OHP
    40# Sandbag carry across field and back

    Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
    Took time to return the gear and COT.

  • Objects on the field are heavier than they appear – from Kenna Brah

    With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

    Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

    WARMUPS
    Slow Grass Grabbers
    Slow Hold Vagodas
    Arm Circles
    Butt Kickers/High Knees
    Fence Crossers
    Self Love

    We laid out the gear in stations:
    40# Sand Bag for Squats
    30# Coupon for excercise of choice
    20# Weighted tire drag as timer across field and back
    45# Bar for Curls
    6# Weighted bat for MACE work
    2-30# plates for Farmer Carry
    60# SandBag for Kettel Bell
    40# Sandbag for OHP
    40# Sandbag carry across field and back

    Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
    Took time to return the gear and COT.

  • Fitmas Part Deux, con Roca – from Bolt

    YHC saw the Q sheet open AGAIN and began to wonder what type of site Q runs the Uptowner—ah yes, that’d be YHC. Looking forward to Mayhem taking up the mantle in ‘24; it’s your time, brother!
    YHC came in hot with Satchmo and then had key fob issues to retrieve the JBL, further delaying our start such that Frac had to start warmorama.
    YHC entered the circle and being Fitmas season, decided Frac’s gift for keeping us on time would NOT be forcing him to consume the requisite Bolt warmorama song—many pax were pleased. All the usual stuff and then off to the rock pile to select a medium rock and off to the parking lot.
    The Thang:
    12 Days of Fitmas con roca.
    Day 1: Mosey across the parking lot with rock in rifle carry back and forth as days are added, SSH on the 6.
    Day 2: Diamond merkins
    Day3: Squat Thrusters, rock
    Day 4: Reverse Lunges (2:1, rock)
    Day 5: Blockees
    Day 6: Box Cutters
    Day 7: Tricep coupon presses
    Day 8: Plank Jacks
    Day 9: Overhead rock presses
    Day 10: Big Boy sit-ups
    Day 11: Curls
    Day 12: Mtn. Climbers

    Mr. Rogers got so far ahead of YHC that I accused him of skipping squat thrusters—nope, he’s just that much of a beast (wearing his weighted vest). At time and still completing the BD, we rushed back to the pile and then the flag, COT.

  • A Variety Pack – from Mahatma

    Looking at the open holes in the Q sheet YHC figured the only way to fill them is to step up one at a time.
    On the drive to El Diablo wheels were turning as to ideas of keeping the beatdown moving one “thing” after another. Always an effort to keep some blocks on hand they know doubt would be added to the mix. At 5:30 5 men were ready to go – dragging along the 2 blocks we headed to the football field to warm up. At some point during our initial stretch a 6 pax sauntered in only as a “Rebel” can!
    Warm Up
    Scantrons
    Side lungs
    Grass grabbers
    SSH
    Peter Parker Peter
    Shoulder Taps
    Mnt Man Poopers

    Bleacher run with 5 burpees at either end.

    10 minutes to move the block from one endzone and back – pretty simple huh

    2 teams of 3 pax and 1 block line up at the goal line
    all pax bear crawl to cadence (keeping a somewhat controlled pace) 1 pax rifle carries block out 20 yds returns to the bear crawling pax, next up runs ahead to the block and rifle Carries another 20 yds this continues through all pax until reaching the opposite goal line.

    Coming back repeat but Block Kong replaces the riffle carry.

    Completed in 6:28

    Mosey to the picnic pavilion

    365 (apparently there was a little miss understanding of the “6” and some pax substituted only 5 which makes a difference in 5 rounds)
    3 THREE Burpees
    6 SIX Box Jumps (step ups can be substituted, if you are in a comfort zone)
    5 FIVE Rounds
    Non Stop calling out each completed rounds
    Mr Rogers was the beast finishing 1st with a 20# vest!

    Circle Up for some Mary:
    V Holds
    Gas pump with Hello Dolly
    Dr W’s

    Mosey to the outhouse
    YHC was looking for the perfect wall and we found it.
    All pax started in a sqt position, 1 by 1 each pax assumed a balls to the wall (this was done VERY loosely) and then wall crawled from one end to the other.
    Rinse and Repeat
    Now for some descending JackWebs
    20 air press 10 merkins
    18 then 9
    16 then 8
    And so on.

    Mosey to the bleacher corral for more Mary:
    V Ups
    Alt sitting straight leg touches
    X factor
    WWI SU
    Freddie Mercuries

    Lat pulls along the bleachers
    Not enough room for decline merkins yet even with some belly aching that time should have expired we had 5 minutes!

    Back to the field – a block under pull race of course there was controversy as to what line and who got cheated so we all won 5 burpees to finish up.

    T Claps to MacGyver for posting after he completed his overnight shift. This lad is a solid example of what young men could use as an example.

    COT – as we gathered in the cage what to our surprise a clean sweat less triple shift bounds into the circle bringing our # to 7! Be ready and don’t take anything for granted! Thanks be to God!

  • 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