F3 New Orleans

Tag: Bolt

  • The Forgotten Pair of 3 – from Bolt

    Hand Grenada did a fine job of Q’ing and a mediocre job of backblasting; see his BB for the deets. I’m merely here to get the three forgotten pax who did the beatdown and didn’t just rest their bodies against a wall and call it a workout…

  • Z90s and some pax did a pretend workout – from Bolt

    YHC dug back in the annals (reread the word without your filthy mind filter) of previous Qs for something I hadn’t done in a bit—Z90s it would be with the exercises tweaked and the modes of transportation unchanged. Like many NOLA pax who are also part of the coolest generation on planet Earth, I became an adult in the 90s so this workout title includes a Z for many 90s reasons: Z Cavaricci pants, it’s the end of the alphabet like we are the last generation to not suck, it’s the movement pattern we would follow around the bases, I could go on but on to the Thang which followed the usual warmorama stuff/soundtrack followed Morning Calls for the absent Rudy.

    Z90s: 5 thru 20 reps/4 exercises, mix movement between between bases each round, mosey back to home. Skip rule in effect and an all 90s club mix playlist which guaranteed penalty burpees; it was far worse than the playlist I actually created if u can believe that!

    Round 1 (bear crawl between home, 3rd, 1st, 2nd): burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkin 15x, plank jacks 20x

    Round 2 (crab walk): burpee, air squats, Peter Parker, American hammer 2:1

    Round 3 (crawl bear): burpee, Bonnie Blair, Parker Peter, overhead air presses

    It was at this point I gave the pax the option for Qs choice or a fourth round and after some debate Frac and The Architect split, pushing Bogey to be the swing vote, opting for round 4 (would’ve been Mary plus decadie of death) and there was mention of dancing so I called an audible on the movement between bases.

    Round 4 (dance moves of pax choice): burpee, R/L side squats, diamond merks, mountain climbers 2:1

    Back to flag—NOT. At the flag I noticed we had two minutes to spare so not wanting to cheat the pax out of their money’s worth we ventured to the edge of the outside track shoulder to shoulder to put on a show for the Old Metairie muckity mucks: Humping of the monkey followed by pleasing of the wife followed by O rings just to solidify the theme for the obviously horrified onlookers.
    In retrospect, I either forgot how much Z90 can suck or it was a poor choice given all the workouts I haven’t been to recently and only kicked my own ass. I’ll let the pax chime in. Winded, honored, and grateful. COT.

  • Some ran, some stretched, some did knees over toes – from Hokie

    Bolt lead stretch & Mobility witb Willie & Big Willie

    El Guapo lead 4 runners in intervals with First Shot, Mahatma, Mambi.

    Kenner Brah ran and then joined Hokie & Rougarou for Knees over Toes

  • 7s on 7/7; where’s Rudy!? – from Bolt

    Mambi (welcome back Kotter) and Rougarou did KnOT.
    Warmorama of the usual to the usual tune with 5 bonus burpees at the end bc…well it is Friday!

    The Thang:
    Mosey to playground for Morning Call just for Rudy in support of his Murph training (yet no Rudy to be found).
    Mosey to rock pile and circle up WITH the Q on your six for some Mary: LBCs x 31, Penguins x 32, Wife Pleasers x 20.
    Grab a large rock and head toward the dog park single file (SINGLE FILE Kenna Brah!) thus we had 5 penalty burpees for not following instructions (YHC could tell in the warmup that KB would b a problem today). Bogey excitedly asked to change the song thinking the 5 burpees were paid as a “skip tax” instead of penalty—wrong, 5 more burpees.
    Continue single file toward the dog park when YHC called an audible for the pavilion (there’s no way we would finish on time with what I originally conceived).

    Circle up for everyone’s new favorite: protractors followed by 7s on 7/7 (Rudy lives for this kinda thing—still no Rudy!) made up of rock chest press/8-count bodybuilders with 5 box jumps sandwiched in between. There was a Hand Grenada skip somewhere in there, costing everyone 5 burpees.

    Rochamburpee is next: pair up in high plank for 10 rounds of rock, paper, scissors where the loser does burpees, the winner does merkins, and a tie is merkins for both with the count being the round number. The pax REALLY liked this as Pool Boy mentioned at coffee that it seems easy enough at the outset.
    Return rocks to pile; YHCs rock seemed to get much heavier on the way back(must’ve soaked up humidity or something). Mosey to flag. COT (honored as always, gents)!

  • Tuesday Trifecta – from Bolt

    Three options for the pax: Pai Gow sprinting, Scantron KnOT, Bolt S&M

  • Not a professional, also not Kenna Brah… – from Bolt

    Coming in hot and tempted to grab my speaker given Kenna Brah’s previously scheduled Q, I opted to have faith KB would screech in behind me to lead the BD—shoulda grabbed the speaker. Too late; disclaimer and urging the pax onto the field still hopeful for the Qs emergence during the “Warmarama (sans music—the pax were disappointed). Usual stuff with a Scantron stretch added in just because. Guess YHC is the Q and also not Kenna Brah.

    The Thang: Bogey astutely noted as Warmarama ended that pax would gather along the goal line in plank for what was going to b a periodic BD opener and now YHC is almost forced to make it as much a mainstay as Rapper’s Delight and burpees (u can thank Bogey)—Plank Hurdles (the pax from Monday rejoiced) and Vagabond started us off on the right hash rather than midfield, the path had been set. Upon completing the length of the field to the back of the opposite end zone (despite Bogey urging to continue to the tracks) it was time to circle up for 25 LBCs, on your feet for 5 burpees OYO, sixes for 20 wife pleasers, up for 5 burpees, sixes for O-rings 10x each direction, 25 monkey humpers (a theme had developed which cleared the track of all onlookers) 5 burpees.

    Continuing his Nostradamus-like ability, Bogey correctly predicted after our mosey to the playground equipment that morning calls were next. These really sucked on Monday with 12 people and they still sucked today with only seven people.

    Mosey to the far curb of the gym parking lot for 20 tricep dips to warm us up for bears eat crabs in honor of Charmin (who it turns out had a fender bender otw to the BD). The Architect was successful again in completing the course as a crab along with Heisenberg who ventured in with his passport from the BIG CITY. All other crabs became bears upon my tag, yet ate no crabs. Circle the six and bear crawl the rest of the way with them—no man left behind.

    Mosey to the pavilion for 20 RLSU, 15 derkins, 20 LLSU and then in honor of Mahatma, the plank-merkin Indian “run” much to everyone’s delight–ful groaning as we got to the halfway point.

    Mosey back to nearest end zone and circle up for protractors cuz Pool Boy remarked how much he liked them Monday except we were only able to dedicated 1 minute to them for time—I won’t let u down next time, Pool Boy. Back to flag, COT.

  • Rucking, Running, and knees over toes (oh my!) – from Charmin

    Bolt pushed us ruckers to a pace of 16:52. The runners did whatever it is they do, and the kots guys were late (what’s new lol).

    Cot was about loving our loved ones while we can.

  • Remove the Fear-Cuffs – from Mahatma

    For the last day of May and a holiday week there was a solid crowd of pax on hand. After a short disclaimer where the mental thought of removing whatever “fear cuffs” hold you back from expanding your discomfort zone, it’s time to reset. 3 pax broke off to KnOT the rest moseyed to the rock pile.

    Short warm up consisting of:
    Scantron stretch
    Side lung
    SSH
    Plank
    Shoulder Taps

    Grab a rock:
    Rd 1
    Front Raises x 10
    Front lung knee to ground
    Sqt press
    X 2

    Rd 2
    Burpee x 5
    Goblet sqt
    Push Up
    X2

    Rd 3
    Curl sqt press
    V Ups
    Box Jump
    X 2

    Rtn rocks and head to the field for some animal style soccer. 4 minute increments of various animal movements of 2 teams attempting to hit a ball with your hands (not throw as some where challenged) or feet if able. Apparently YHC learned that if he’s told to not hit a ball to a certain player that’s exactly what he does! All said a lopsided victory for the team in dark colors yet a good workout for all.

    One lone wolf runner – Hawg should up to close out the total.

    COT

  • Kotter Thursday – from Bolt

    Knowing another man was counting on me to keep him accountable kept me accountable and kept me from fart sacking. This is what’s valuable about F3. Two ran, three walked, four rucked, and all were accountable.

  • Not hating on the H8 – from Bolt

    Six pax assembled in the gloom as many Pontiff regulars punched their passports by venturing to Okwata for the biannual H8. We weren’t hating on the H8; we simply chose not to do it. Instead, 3 ran, 2 rucked, 1 walked. YHC looks forward to the Fall H8 with a fully functioning shoulder to get my baseline. Honored.