F3 New Orleans

Tag: Bolt

  • Runners, Stretchers, and Runners Who Became Stretchers – from Bolt

    After the Monday fartsack I decided to drop a comment in the Pontiff channel as a form of commitment to showing up today and upon rising I saw Pillsbury had made me accountable with a thumbs up emoji—no choice now; thank you, Pillsbury! As 530 struck, a dozen pax took to the track or the pavilion for their preferred version of the gloom—track sprints with Pai Gow or S&M with YHC. Triple and Mahatma split time between both. 45 minutes elapsed, then COT.

  • S&M Means What…? – from Bolt

    YHC was still reeling from Hokie’s stations of the cross BD and desperately needed to work out the kinks. I put it out on the Slack and was happy to see nine other pax looking for recovery work.

  • Stations of The Cross – from Hokie

    YHC signed up for “Good Friday” with the intent of attempting to focus on the Stations of the Cross.

    As I am not as creative as Rudy, I just created a beatdown with 14 stops for reflection.

    Warm-o-rama welcomed folks with special attention to Good Friday and asking the Pax to PUSH themselves through discomfort while also paying attention to DO NOT HURT YOURSELF as I brought heavy stuff for us to utilize.

    “Tools” incorporated today:
    Dual 5 gallon buckets filled with sand for Farmers Carries
    Single 5 gallon bucket for rifle carries
    Approximately 100# sand bag (My Go Ruck 80# sandbag overstuffed) to carry across the shoulders while focusing on His carrying the cross
    Two different 50″ sand bags for shoulder presses and bench presses

    The THANG
    8 Pax were stationed at 8 stations with the “timer” being the 100# Sandbag “CROSS Carry”

    1. Farmers carry with two 50# sand buckets
    2. T-Merkins
    3. TIMER ~ 100# Sandbag CROSS CARRY
    4. Lunges
    5. 50# Sandbag Bucket Rifle Carry
    6. Step ups
    7. Shoulder presses with 50# sand bag
    8. Chest presses with 50# sand bag

    Rotation from 1-2-3-4-5-6-7-8-1….

    After each round we stopped to reflect on a Station of the Cross….

    oh, i almost forgot… and do burpees!!!

    Most rounds were 10 burpees, except when Jesus was nailed to the cross and when He died, we did 15.

    I am honored to have the opportunity to lead and can only hope those in attendance found it spiritually rewarding

  • Run or Ruck Off… – from Bolt

    9 pax heeded the call of the gloom…2 for running and 7 for rucking. We covered miles and F2 which makes Thursday all the more worthwhile, followed by Q Source.

  • El Diablo Head to Toe – from Bolt

    Aiming for full body engagement where sunrise/sunset resistance bands is the timer (x15) with Pax at different stations con roca: reverse lunges, squats, tricep press, OH press, curls, rows, chest press AMRAP (target:40), rotating to the left. Once all the pax had the pleasure of each station, on to Mary: wife pleasers, dying cockroaches, etc. and YHC couldn’t resist the draw of the high jump: everyone cleared the starting height and two of us cleared the second one, tie for the COT

  • The Train is Stopped! – from Mahatma

    Alarm goes off – eyes open thanks given for the gift of another day – up get ready…..receive a text from Hokie something is up! Check the Q list : YHC is on deck! Grab the speaker and head out the door game plan on the road.
    11 pax in the pin – speaker in hand disclaimer given as a walk thru – let’s Geaux

    Warm Up
    Scantron
    Side Lunge
    Mnt man pooper
    SSH
    Slow AbVagoda
    God Mornings

    Red Barchetta
    100 SSH
    75 BBS
    50 Merkins
    25 Sqts
    10 Burpee

    Mosey to the bleacher deck rows on the bar
    Mosey to the S&M playpen : 365
    3 Burpee
    6 Box Jumps
    5 Rounds

    Mosey to the mini levee next to the old folks playhouse – Indian Merkin (note from Bogey for the next time).

    Mosey to the wall on side the Yutes gym:
    Wallsit hands out
    Then in cadence wall slap raises
    Running Man
    Merkins
    Several rinse and repeats

    Pax cat fight leading to several song changes and penalty burpees

    2 rounds balls to the wall with modified sqts in between

    Mosey to the field for 1 round of Bearcrawls

    Head to COT

  • Running and Stretching – from Bolt

    YHC pre-blasted the call for S&M throughout the F3 NOLA Nation and given the low temps and even lower amount of mumble chatter, save for Mayhem’s proclamation to run in the cold, I was pleasantly surprised to see numerous figures emerging in the cool gloom. Disclaimer and commence; if ur reading this to learn about the stretches, save urself the trouble and show up for the next one to DO the stretches!

  • He’s Not Heavy, He’s My Brother – from Bolt

    After warmorama of the usual with groiners mixed in to liven things up, form single file line and while YHC carries sand bag to the outside track pax do two burpees then last guy in line catches and assumes the sandbag, sending me to the back. If you wanna go fast go alone; if you wanna go far, go together and together is how we support each other when we all struggle mentally.

    Each pax had a turn with the bag, we ended at the rock pile to collect medium rocks and circle up on YHC where burpee timer is in the middle (x15) with Pax at different stations con roca: squats, tricep press, lunges, LBC, OH press, curls, rows, wife pleasers, merkins, reverse lunges, Penguins, SSH, plus sand bag chest press. Rudy opted to skip a song incurring a five burpee penalty for all just before Mambi was the timer; “Thanks a lot, Rudy” was his reply. Rudy actually experienced double punishment because the awful song he skipped brought an even worse song (Bolt’s playlist delivers again!) and no back to back skips—hahaha.

    Mahatma, as always, offered up encouragement to keep pushing ourselves. Today’s gloom, like life, had each pax pushing himself with something different than the men around him yet it was the shared struggle that bound us together because he’s not heavy, he’s my brother.

    Back to the flag grateful for F3 and the support of brothers in the gloom; welcome back (Kotter) Pillsbury and way to keep the consistency, Off Balance.