F3 New Orleans

Tag: Bolt

  • How Long is Too Long? Who’s Not Here? – from Bolt

    YHC has: been on IR, fartsacked, over traveled, under slept, and generally not done hard things—WHY?! Simple, as we know from Q Source: accountability only exists outside of ourselves. We all need support in that area or you show up in the gloom and a month+ had passed—might as well be your first post!
    Ah, the pax surely missed Rapper’s Delight so who am I to disappoint!? Warmorama: Abe SLOWgodas, IW, MMPGM, HB, Tie Fighters R/L, Seal/OH claps, shinooks, self love. Morning Calls on the wet monkey bars. KnOT walk/lunge walk to JPAX for coupons,
    The Thang: Full body+abs AMRAP: coupon movement for one min followed by abs for one minute with 30 secs rest in between.
    OH Pres-LBC
    Chest Press-American Hammers
    Tricep Press-BBSU
    Curls-Scissors
    Rows-box cutters
    Kettle Bell swings-Freddie Mercuries
    Return to flag for Decadie of Pain: 30 lunge walks, 20 merkins, COT.

    Reach out to the pax who weren’t there, ask them for accountability, and offer it to them as well—lest a month+ passes…

  • Pax Choice 12 or 2? – from Bolt

    As the pax gathered with no definitive Q signed up and KB presuming MacGyver’s declaration to post was also a commitment to Q,—YHC, still gimpy, gave the disclaimer and off to the warmup pad we went for IWx10, MMPGMx10, Abe SLOWgodas x10, Tie Fighters x10 a la Charmin (forward, backward per usual plus side to side with both chinooks), self love x10, SSHx20 and mosey to JPAX via KNOTs, shuffle each way, karaoke each way, high knees. Retrieve coupons.
    The pax were each asked 12 or 2? The votes favored “12” and thus it would be…12 exercises in succession per round (10 reps each) with 10 celebratory Blockees before starting the second round.

    Not only did MacGyver break a coupon as a Kotter, he also tried to “save” his blockees til the end, presumably bc he fell behind the old men??? YHC had none of it so we synced up and brought him into a soft landing with us before starting round two together (leave no man behind).

    Monkey Humpers
    Shoulder Taps
    Big Boys
    Bonnie Blair’s
    Merkins
    Leg Raises
    Scoop Squats
    Carolina Dry Docks
    Compound Ws
    Burpees
    Mountain Climbers
    SSH

    Return to the flag just in time to burpee each “Knocked down” of Tubthumping as time expired. COT.
    NMM: we only talked sh!t about you, Pinewood…

  • Bolti Gras, as in “Fat Bolt” – from Bolt

    YHC dared both a weigh in and the tape measure after work travel/boozing for 7 out of 8 weeks and thus my Lundi Gras was decided…but only bc Boo-Boo called for accountability in Slack! Had he not done so, the tweaked knee and plantar fasciitis would have been all the excuses needed to fartsack so to hedge against it, the response in Slack was affirm attendance and raise by way of taking the Q!
    Warmorama with intent to only feature Mardi Gras playlist until KB made a comment about the “diarrhea song” which required compliance to the pax wishes! Abe SLOWgodas, IW, GG, SSH, seal/OH claps, both Tie Fighters, Chinooks, MNC, self love followed by a slowsey to JPAX where the pax voted horizontal or vertical. Boo-boo and KB had 2-1 advantage so vertical meant the timer would run up the stairs and bear crawl down the ramp. The Dora was 100 dry docks, 200 reverse lunges 2:1, and 300 BBSU. Return to the flag for a song skip and 3 burpee penalty followed by an introduction to YHC’s 30-count invention: Shoulders, Knees, and Toes Plank as time ran out. COT, grateful for the men today and F3 everyday.

  • New Exicon: Shoulders, Knees, and Toes Plank – from Bolt

    As YHC prepped for ANOTHER work trip, the plan was to hedge against road warrior fatigue and grab a local workout before the flight and what better way to avoid the fartsack than to ask for HCs in exchange for taking the Q!? Boo-boo was the first HC and with a text to PVC there would be three—with YHC’s promise to adjust for PVC’s bum foot (me too, brother…me too) and thus a mostly stationary BD it would be.
    Warmorama of mostly 10 reps: Abe SLOWgodas, IW, Hill Billies, MMPGM, Tie Fighters R/L, OH and seal claps, chinooks, self love, and SSH x 20 to Frac’s favorite songs with a cherry on top of 2 min. of February NOLA ISI pull up hangs (10 secs work/20 secs rest x 12 rounds) and then off to retrieve coupons for JPAX 7s.
    The Thang:
    6 Blockees followed by a mosey from the sidewalk to JPAX entrance columns for a single Shoulders, Knees, and Toes planks (TM new exicon!) which is a 30 count plank: punch each arm, shoulder taps, crossover hip taps, Peter Parker, Parker Peter, Low Plank, low Plank Jack, back to high plank, cross over toe tap.
    Continue 5 blockees/2SKT Planks for the rest of 7s.
    Mosey back to warmup pad for 1 min full body stretch/cool down breathing. COT; honored men—off to the airport…

  • CSCROT for Satchmo (USAF) – from Bolt

    YHC dreaded the gloom after roughly a month of work travel sans DR posting and the occasional fartsack while in town so what’s a guy to do? TAKE THE Q OF COURSE…
    Warmorama of the usual including Abe SLOWgodas, IW, Tie Fighters, OH and Seal claps, MNC (for Charmin’s return to the gloom), SSH all to Frac’s favorite tune followed by a mosey to grab coupons and circle at JPAX.
    THE THANG: Satchmo (YHC’s 2.0) is headed to USAF boot camp 2/11 so to begin we did the merkin/BBSU qualifying protocol, Satchmo passed for his age bracket as did most of the pax, for both their and Satchmo’s age bracket, led by Space Cowboy.
    Part Deux: CSCROT (with coupons)
    Since Frac continues to post and endure Rapper’s Delight, I obliged his call for an acronym to remember what the exercises were (and bonus, Satchmo is joining the granddaddy of acronyms—the military.)!
    25 reps/exercise continuous until CSCROT was complete then repeat another round after a brief cooldown (some pax began a third round before time was called).
    Chest press
    Squats
    Curls
    Rows
    OH press
    Tricep press

    Return to flag, COT.

  • Burpeepalooza: Heisenberg would’ve loved this one… – from Bolt

    It went like this: YHC showed up to the last “chapter” of the Tu pamphlet (book) club…sans BD where Boo-Boo remarked he had been slacking which was interpreted as a cry for accountability and who was I to not oblige!? Space Cowboy unwittingly dragged me into MABA Monday so I offered to Q Wednesday with a promise to deliver the RDA of burpees, penance for not doing anything Tu, and accountability to all pax posting.
    The gloom came after a short night of sleep and a very cold, windy morning to accompany my bad attitude and sore body (courtesy of Space Cowboy); the pax were counting on me and guilt/obligation brought me here. The playlist demanded what we’d do—Burpeepalooza!
    Warmorama with Mosey to JPAS, Rapper’s Delight (of course): Abe SLOWgodas, OH/Seal/FAC/RAC, Self Love, LSS, Willie Mays Hayes, SSH, Sampson Stretch, finish with 10 burpees IC even though the Q called 5 (do what I do/say during, not before the action…)
    The Thang: A group of songs requiring burpees on a certain word/phrase with different body movements for each song. Leveling up burpees between songs to honor Heisenberg. All pax did at least 155 burpees (playlist below), mosey back to flag and burpee on the six. COT

  • Burpee Ladder of No Regret – from Space Cowboy

    Weather: Temp 40 degrees with gusts up to 28 mph

    With the front barreling through the area, I did not expect many PAX when I arrived at Kennarie Ridge. But, it was no surprise that Bolt, Fracsac, and Kenna Brah showed up for our burpee BD in support of MABA. I gave the disclaimer and we headed to JPAX to seek shelter from the wind for our warmups:

    Samson Stretch x10
    Low Slow Squats x10
    SSH x20
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Overhead Claps X10
    Imperial Walkers x10

    The Thang – Burpee Ladder (down only) of No-Regrets
    Start at front of JPAX
    15 burpees
    Run 400 feet to back of JPAX into the wind gusts!
    14 burpees
    Run 400 feet to front of JPAX
    13 burpees….
    Same pattern until we reached 1 burpee
    TOTAL: 120 burpees and 1 mile run

    KennaBrah then introduced an exercise that I cannot describe but we named it, Gluteus Rampus. Gluteus Rampus x 5. Ask Kenna Brah to demonstrate at your next workout or party!

    Headed back to flag with a mix of high knee claps and KOT. At flag, we completed several lunges and 15 more burpees bringing the total burpee count to about 135.
    COT

  • The 12 Days of Fitmas, 9 Days before Christmas – from Bolt

    KB was the first to both call for and seek accountability, quickly followed by Boo-boo. YHC decided to participate and then realized it was the last chance of the year to give the pax their annual gift—12 Days of Fitmas…the Q shall b YHC’s! Frac would b pleased that Rapper’s Delight would b replaced by 120bpm Christmas playlist.

    The Thang: Each additional day will add an exercise and the corresponding number of reps resulting in a ladder workout:
    Day 1: Mosey
    Day 2: Merkins
    Day3: Shoulder Taps
    Day 4: Lunges
    Day 5: Burpees
    Day 6: Squats
    Day 7: Diamond merkins
    Day 8: Big Boy sit-ups
    Day 9: Plank Jacks
    Day 10: Superman
    Day 11: SSH
    Day 12: Mtn. Climbers

    With 11 minutes left, we put our fate in the “deca-die” of pain, rolling for random exercises (OYO) including 15 squat jumps+20 burpees, 1 min wall sit+30 tricep dips, etc. COT.

  • Mana FLow Brah – from Kenna Brah

    YHC was feeling frisky and thought of a delightful combo meal for the PAX.
    Having assembled at the flag, in the gloom (literally) we moseyed to the JPAS and coupons were acquired.

    Warmup – using random rep counts to keep everyone in a chaotic mood.
    Arm Circuit
    Finished with some North African Sance Salon moves
    Imperial walkers
    Toy Soldiers
    Low Slow Squats

    Thang a majig Combo Meal
    5 Sets
    Move 1 – 15x
    Form Standing Position – Inch Worm out to a Merkin
    Push back into a frog, then push out to a cobra and then push back to an A-Frame – Return to standing. This would look like an animal flow workout
    Move 2 15x
    With Coupons –
    Curl Up to OHP To Tri Cep, Return to Curl Down
    Move 3 15x/leg
    Coupon Hold – Lunge

    Move 4
    Hold Coupon in front like a static curl, arms bent at 90 deg. (we;re making groceries), walk up/down the ramp
    That’s a set, repeated 5x

    That was alot more work than I expected, so everyone was breathing hard

    FINI
    On your 6, hold coupon behind your head, knees in LBC position
    Pull coupon to over your , elbows touching knees, return to starting position
    10x

    Holding Coupon Over your chest – Protractors 3 rds

    Side Plank – 10/side

    Times up – Mosey back
    COT

  • The Leading Ladies of KenarieRidge – from Charmin

    Warm-o-rama:

    Slow-vagodas x 10
    Grass Grabbers x 10
    Hill billies x 10
    Good Mornings x 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Seal Claps x 10
    Chinooks x 15

    It was at this point that Kennah Brah came in hot.

    Kim Jong Uns x 10
    Harry Rockettes x 10

    The thang:

    Staying at the workout pad, pax are challenged on their knowledge of the leading ladies of Kenarieridge

    They are:
    Thalia, muse of comedy
    Melpomene, muse of tragedy
    Terpsicore, muse of dance
    Euterpe, muse of music

    If a pax didn’t know the name of a muse, no repeats, then they would have to run to JPAX while the rest of us did Merkins, Frog Merkins, Hangs, Plank Jax, Low Slow Squats, & MNC’s. If a pax did know the name, then all pax would do the exercise for 2 minutes.

    We did set a world record of MNC’s for a total of, you guessed it, 89 MNC’s.

    For the second round, the Pax would have to list what each muse was the muse of, to test how well they paid attention during the first round. Same exercises as the first round.

    6 Minutes of Mary

    Freddy Mercuries x 20
    Flutter kicks x 20

    Bolt then lead Protractor Penguins x 20

    Appreciators

    COT. It was a pleasure leading this last workout before my third child was born and I hope I imparted on the PAX to begin to notice the small things everyday around them.