F3 New Orleans

Tag: Bolt

  • Life by Burpee – from Heisenberg

    Warm-up IC IW x20, Abe Vigoda 15, Grass Grabbers x 15, SSH x 31, Arm Circles x 20, 8-Count Body Builders x 10

    The Thangs:
    Alternating Lunge Walks/Bear Crawls with five burpees at each of the ten cones for 100 yards

    Mosey to locked fence and back to endzone for . . . . .

    Death by Burpees – With one-minute rounds we started with one burpee, and added a burpee with each successive minute. The first 5 minutes were almost a waste of time. Minutes 6-10 were a little more exciting as the time available for rest continued to decline. I ran out of time at round 12. I am not sure if anyone made it past round 14. Rudy insisted we complete round 15. Rudy has developed an affinity for burpees.

    Back across the field to use up the remaining 10 or so minutes.
    LBC, Flutter Kicks, LBT’s, Low Slow Squats, Monkey Humpers, Wife Pleasers, American Hammers and 10 more burpees.

    TClaps to Triple Shift for doing much of the above with a sandbag.

    I executed approximately 160 burpees bringing my 2023 burpee total to 1400

  • Runners, Rucker, and Recoverers—Oh My – from Bolt

    Cool in the gloom with a mixed bag of activity: some came to run, some came to ruck, while some came to recover. All came to improve with a dose of the daily red pill. Thanks for the camaraderie.

  • Twelfth Day of Burpees – from Mayhem

    Twelfth Day of Christmas – Three Kings Day
    All exercises to be done in multiples of 3 or 12 in recognition of the day

    Conditions: Damp and 46 degrees
    16 PAX strong for a VQ
    Disclaimer and mosey

    Warmups (and the start of the whining):
    12×2 SSH
    12×2 Grass Grabbers
    12 AbeVagoodas
    12 Arm Circles
    12 Reverse Arm Circles
    12 Peter Parkers
    12 Parker Peters

    Round of Circle Burps (17 burpees)

    To the hill
    Modified Burp Back Mountain
    Backwards up the hill, forward down the hill

    Round 1
    6x
    9 burpees (54 burpees)
    9 merkins
    Mary

    Round 2
    3x
    6 burpees (18 burpees)
    6 squats
    Mary

    Round 3
    3x
    6 burpees (18 burpees)
    6 SSH
    Mary

    Burpee Merkin back to the flag (1 burpee)

    Mission accomplished
    Burpee total: 108 (divisible by both 3 and 12)

    COT
    Proud to lead this group of men today
    It’s my first and last VQ but won’t be my last Q

  • A VQ Begins a New Year – from Pool Boy

    Conditions: Wet and 58 degrees
    5:27 am. With the football field and track completely flooded, I call an audible and change workout.
    After quick disclaimer, mosey over to the rocks.

    Warmups:
    Abe Vigoda
    Arm circles – with clubbin included
    Imperial Walkers
    Side Straddle Hops
    Peter Parkers
    Mosey over to the parking lot by the gym after grabbing rock. Without rock, sprint to the gym:100 side straddle hops and then head back to the other end of the parking lot. Sprint to gym: 75 squats and back to parking lot. Sprint to gym: 50 merkins and back to parking lot. Sprint to gym: 25 calf raises and back to parking lot.
    With rock over head, indian walk to the gym and back to end of parking lot.
    Mosey over to soaked baseball field. Individual rock toss/throw from one side of the field and back.
    Mosey back to the rocks for Coolorama:
    Abe Vigoda, imperial walkers, side straddle hops, Big Boy Sit ups, Peter Parkers.
    Mayhem with the anticipation of his first Q Friday jumped in with:
    25x Flutter kicks
    20x Hello Dolly’s
    20x Tin Scissors
    50 LBCs on your own
    COT
    Honored to lead today with first Q and appreciated everyone’s help.
    Prayers for those in need and for a faith filled 2023.

  • 12 Days of Fitmas – from Bolt

    9:00 pm Thursday night seeing an empty Q sheet, I decided to grab the Q as site Q but not via the sheet, figuring at that hour all the good pax were fast asleep and it was time for a Fitmas beatdown. Arriving about two minutes before Mahatma and announcing it would b Fitmas to which Mahatma grumbled something about, “if the site Q would…”
    …my mind drifted away and YHC then asked for a show of hands for Fitmas with/out rocks and two of nine votes were FOR rocks—rocks it is! Off to the rock pile for warmup.
    SSH (20), Abe SLOWgodas, IW, Nancy Kerrigan/Tanya Harding arm circles (forward/back, alternating single foot) chinooks, MNC (all 15x), self love (10); Toy soldiers, Hairy Rockettes (15x). Carry rocks to hill by dog park and perform reps equal to the day number followed by the previous days:
    Day 1: Mosey across the hill with Rick back and forth as days are added
    Day 2: Diamond merkins
    Day3: Blockees
    Day 4: Reverse Lunges (2:1, no coupon)
    Day 5: Squat Thrusters, coupon
    Day 6: Box Cutters
    Day 7: Tricep coupon presses
    Day 8: Plank Jacks
    Day 9: Overhead coupon presses
    Day 10: Big Boy sit-ups
    Day 11: Lying Block presses
    Day 12: Mtn. Climbers

    My watch recorded a max heart rate of 179; I hope the other pax had similar results. Upon completion I was wet, muddy, oxygen deprived and honored for the chance to lead.

  • VQ at SCRUM – from CyberCajun

    Well the backblast is only ***2*** days late..

    Fortunately I was not late to my VQ! HawgCycle and I arrived early for some last minute pointers

    Started off with some warmups:

    – Side Straddle Hops x 10,
    – Peter Parkers x10
    – Imperial Walkers x 10
    – Parker Peters x 10
    – Moroccan night club x 15

    **Leg 1**
    Running roughly 1/2 mile, stopping at every other light for

    – Merkins x 3
    – Sit-ups x 6
    – Side Straddle Hops x 9

    **Leg 2**
    Stopping our run at the handy outdoor resistance machines – these things are really neat!
    Rotated counter clockwise every 45 seconds and we completed 2 rotations of various upper body workouts including one triple station with PAX choice of pull-ups, dips, or MORE sit-ups in case Leg 1 was not ab-tastic enough

    **Leg 3**
    Simple Mosey back to the flag, and some cooldowns. Low Slow Squats, Self Love, and some arm circles wrapped up the day

    COT and I prayed us out

    Good Coffe at CC’s

    Only **mild** heckles when I

    1. Accidentally did Parker-Peters when I announced Peter-Parkers
    2. Called out “In Cadence” after I’d just said we’d jog Leg 1 on our own and meet at the machines
    3. Did not tell Frac he had PAX Choice at the triple machine and he did a set of sit-ups

  • Pre-feast calorie burn – from Mahatma

    It was 5:27 Cool and comfortable – YHC was staring into the darkness and no pax! The decision was made to position his truck for a 5:31 departure yet at 5:29 headlights coming…..white Dodge – YHC new it was a Frac sighting and pulled back into the parking lot. 2 more sets pulled in so our number doubled to 4!

    After disclaimer the outline for the beatdown was explained……simple enough don’t stop moving even when your waiting (SSH or Scuba Kicks). All movement was Indian Run style. Every 5 minutes we would halt whatever we were doing for a round robin set of Mary.

    Warm up – IR around the fountain – JackWeb then IR up the levee to the House of Pain – 3 rounds of 5 pull ups – IR to the end of the levee sharp turn down and across a VERY wet field for street sign dead lift – IR to the corner (quick instructions for 1 round of the “H8” Indian style of course – finishing at the corner we used another downed street sign for 1 round of rows – IR to the Seawall 2 rounds of Indian style push-up ladder – IR to the opposite end of Seawall then 2 rounds of 3 box jumps then1 burpee x 5 – IR back to the HofP 2 rounds of 5 pull ups – line up at the base of the levee 3 rounds of sprints up walk down the backside sprint back up. Finished with Frac leading the last round of Mary.

    COT – prayer of Thanksgiving!

  • Deca Die Trick or Treating – from Bolt

    Warmorama, Halloween edition (with bat wings of course, which ended with 100% MNC dancing—Frac was pleased). Kick off the Thang with Monster Mash (Zombie walk in place nonstop with burpees on the Mash=34) followed by a mosey to JPAS with two deca-die in tow for some trick or treating: roll both die and perform them back to back. Interestingly the die only gave us tricks (tuck jumps, mountain climbers, merkins, tricep dips, side planks, Bonnie Blair’s). After everyone rolled and led their exercises, except when KennaBrah hijacked Charmin’s second exercise which required payback from Frac upon KennaBrah’s roll, we the moseyed up the ramp where we partnered up. Everyone plank while first pair does 10 LBCs in cadence then dry dock down the steps and plank at the bottom until all pax complete. Back up the stairs and one final roll of the die, YHC hits craps: double tricep dips. Mosey back to the start for 5 MOM. COT including prayers for those suffering loss and those seeking changes.

    Halloween is my second favorite holiday next to Mardi Gras and despite the tricks played by the deca-die, it’s a treat to be part of this brotherhood; gratitude for each of you!