F3 New Orleans

Tag: Bolt

  • Stations and Decking – from Fracsac

    11 Pax at El Diablo to get stronger, witness the bat and the wood, and to partake in some COT Coffeteria.

    Warmup with the regular warmup stuff, although many strange looks when moving on without any MNC.

    First up, Stations. There were coupons and a sandbag, a jump rope and a battle rope. There were also two cones. The timer was bear crawl 25 yards, then have LBC station throw the football. A clean catch and we rotate, a dropped pass and we all do 5 burpees. We did a few…..

    After one full rotation, off to giant deck of death!
    Diamonds – 8 count body builders
    Hearts – Big Boi sit-ups
    Spades – Squats
    Clubs – Flutter Kicks

    After a bunch of cards, left enough time for one more round of stations.

    COT

    Coffeteria at the flag.

    NMM

    YHC woke up early to grind some PJs Anniversary Blend beans and brew about 60 ounces of awesome coffee with the French Press! Great opportunity to mingle post beat down!

    Mahatma was key in fixing our battle rope bench.

    Passed the bat around during name-o-rama. The bat is going limp…..?

    SYITG

  • Yen Yang: Scrum Edition – from Bolt

    Squats/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep
    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep
    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee
    Derkins/Yang: one derkin to Peter Parker to derkin for each rep
    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee
    Irkins/Yang: one irkin to Parker Peter to irkin for each rep
    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up
    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Tricep dips
    Last Man Sitting (hold people’s chair as long as possible and begin squats upon tapping out until last man breaks people’s chair)
    Mtn. climbers
    Mary (LBC, dying cockroaches, penguins, American hammers)
    Burpees sprinkled in with every song skip
    COT

  • Great fall weather – from PVC

    Warmorama
    Abe Vigoda, grass grabber, arm circles, imperial walker, mountain climber

    Thang:
    End zone to end zone:
    5 merkins hustle to 25yard line add 10 BBS hustle to 50 add 15 SSH hustle to 75 add 20 squat. Rinse repeat for 4 cycles.

    Deck of cards:
    Numerous merkins and exercises plus a 400m sprint

    Coolorama :
    Abe Vigoda, grass grabber, arm circles, imperial walker, mountain climber

    COT
    Keep Brushburn in your prayers during the battle he is in at the moment. Let’s pray the Lord guides him into peace and joy.

    Respectfully,
    YHC

  • IPC Week 2: Scrum Edition – from Bolt

    Frac: 517
    PVC: 400
    Bolt:420
    Kenna Brah: almost hit Kotter status, glad ur back in the gloom

    Belle Ringer
    Format: AMRAP for 45 minutes
    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

    Workout starts with:
    1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    2. 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    3. 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    4. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    5. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises
    Each complete trip is 125 reps

  • 11 is the Devil’s Favorite Number – from Bolt

    As 5:30 struck and there’s no Bogey, YHC grabbed the opportunity to lead the workout he thought was supposed to b his until checking the Q sheet the night before.

    Warmorama of the usual stuff followed by a mosey to the rock pike where PAX were instructed to grab a rock they could curl and tricep press. Make our way to the parking area for an easy plan with challenging execution, 11s: 8 count full body rock work (squat, curl, overhead press, tricep press then reverse) on one end followed by a 25 yd. bear crawl with burpees at the end and a mosey return. With the lack of mumblechatter and plenty of grunting from Triple, YHC can assume the PAX were treated to a solid beatdown worthy of El Diablo and discovers that 11 is, in fact, the devil’s favorite number. COT

  • Four Amigos at the Scrum – from Bolt

    Warmorama Rappers Delight edition (War Eagle never saw it coming!