F3 New Orleans

Tag: Bolt

  • The Joy of Pain – from Kenna Brah

    Armed with a repartee of HIM building movements, THC lead the PX is following:

    Mosey to the JPAS
    Arm Circle Circuit 15x each set
    Imperial Walkers x15
    8 ct Side Lung Right, Air Squat, Side lunge Left, Air Squat combo meal

    Moed to the RAMP:
    #1
    Lizard (More like Gecko) Crawls halfway up ramp
    Crab Crwal Down 3x is about all we could do

    #2
    Reverse Lunge to the top
    Slow Karaoke Down, switch lead leg halfway down
    1x

    #3
    Side Lunge Up Switch Lead leg halfway up
    Lizard Crawl last half (Memory is fuzzy here)
    1X

    #4
    10 Each Set
    L/R Step Ups
    L/R 1 Leg Squat
    L/R 1 Leg Side Squat (Side Lunge with leg on sitting block)
    Dip position 1 L/R Leg lift

    $5
    Mario Jumps to th3 Stairs – Bunny hop up each stair- 5-10 Decline Merkins –
    Mosey to flag

    COT

  • First Q With No Hate! – a Beatdown for the Ages – from Charmin

    Birthday Q

    19 x SSH (2 count)
    10 x Grass Grabbers
    10 x Slow Vagodas

    Arm Circles x30
    Forward
    Backward
    Seal Claps
    Overhead Claps
    Chinooks
    MNC’s

    Mosey to the Coupons

    The Thang

    “Ages”

    11’s but instead of 11 it’s the individual pax’s age.

    Each round decrease first exercise by 5 & increase the second excercise by 5. So for YHC my first round is 29 & 1, second round is 24 & 6, etc.

    50 & over can decrease by 10’s.

    Bottom exercise is bench press with coupons.

    Top exercise is squats

    Firing line – 94 Calf Raises.

    Ring of Fire Thrusters (x10)
    Resting is plank with coupon
    Give YHC some advice when done.

    Put up Coupons and mosey to pad

    Penguins x 19
    Protractors
    Freddie Mercury’s
    Box cutters
    Appreciators

    YHC is so appreciative of the role that F3 has been in my life for just over 2 years now. It has helped me grow, not just physically, but mentally and as a leader. YCH cannot express the value that has been added to my life through this group of men who get up early and workout. It was a pleasure toto kick off the third decade leading the Pax through a beatdown for the Ages.

  • Charmin’s Last Q (As a 29 Year Old) – from Charmin

    For once, there were more ruckers than runners, and no KnOTers.

    That being said, we kicked of the beat down with a count off of 9, then Ruckers rucked, and Runners ran, meeting at the exit of the park.

    While paces varied, good fellowship and conversation was had by all; all that is except Bolt who was running a 10 minute mile with his ruck, and then would knock out 100 burpees in 6 minutes while he waited for those of us who were closer to a 16 minute mile.

    This beatdown was a great one to have as YHC’s last Q as a 29 year old. Everyone came, pushed themselves, and we were able to get a great and sweaty beatdown in in 45 minutes (thanks to the humidity).

    This past year has been one of growth for YHC, and F3 played no small part in that. While the “hate” will (hopefully) go away, the love of the men of F3 will continue to carry on.

  • S&M…&R – from Bolt

    Three stretched, three ran and all six were accountable.

  • Skip Happens! – from Space Cowboy

    Weather: Sunny, 77 degrees; humidity makes it feel like 82 degrees

    When I woke up this morning, I checked the Q Sheets and realized that I mistakenly thought my Q workout was Wednesday instead of today. Unfortunately, I was not able to round-up the troops the previous night. Fortunately, I already had a full beatdown planned; and, 4 PAX including @Bolt, @Fracsac, @Kenna Brah and @Rev Sox joined me at The Scrum for my “6 month” F3 anniversary. Promptly at 5:30, I gave the disclaimer and we immediately mosey to my truck to pick-up jump “skipping” ropes and then off to the Shrine.

    Warmerama
    SSH x 20
    Abe Slogodas X 10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Monkey Dance X 20 (aka the “Anti-Climatic” Monkey Dance per @Fracsac)
    Slow Squats with jump rope extended above head x 10

    Thang 1
    Burps-Merks-Groiners
    There are 10 light poles located at front of the Shrine
    1st light pole
    Jump-rope Burpees x 3
    Merkins x 10
    Groiners 2-1 x 1
    Proceed to 2nd pole
    Jump-Rope Burpees x 3
    Merkins – Declining number by 1 for each pole (9 for 2nd pole, 8 for 3rd pole, etc.)
    Groiners 2-1 – Ascending number by 1 for each pole (2 for 2nd pole, 3 for 3rd pole, etc.)
    All PAX must jog back to 1st pole before proceeding to the next pole
    Repeat above reps until 10 poles are completed

    Thang 2
    7’s
    60 count jump rope, run to 2nd pole, 1 burpee, return to 1st pole
    50 count jump rope, run to 2nd pole, 2 burpees, return to 1st pole
    etc.

    While jogging back to flag, PAX surprisingly talked about what it would be like to Jump Rope Burpee from the Shrine to the flag (about ¼ mile). Might be a good suggestion for a future skip beatdown! 2 min of LBC’s at flag. COT. Each day, I am more appreciative of F3. My first 10 Q’s over the past 6 months have been great and I look forward to future experiences.

  • 6-5-(2)4 MANniversary – from Bolt

    6-5-4 countdown: 6/5/24 marked my 4th MANniversary which required a Q by YHC. Boo-boo hyped it up in mumble chatter and the pax did not disappoint, including a DR Bow Wow from Lake Charles who drove in from BR to make the BD!

    Warmorama at the launch pad with Hip Circles (clockwise) x 5 (in cadence)
Hip Circles (counterclockwise) x 5 (in cadence)
Abe SLOWigodas x 10 (in cadence)
Abe Vigodas x 10 (in cadence)
Imperial Walkers x 20 (in cadence)
Mountain Climbers x 10 (in cadence)
, Peter Parker and Parker Peters x 10 (in cadence), SSH x 20. Mosey to JPAX and Alternating leg step-ups (8-count) x 20 (in cadence).
    Grab coupons for 7s:
    6 Manmakers mosey to stairs for bunny hops up with 1 box jump for the balance of the count and bear crawl down the ramp for the rinse/repeat

    Back to back ring of fire x 10 (two different exercises—FRAC!): Merkins (base position – plank), Jump Squats (base position – Al Gore). Somewhere in the mix Boo-boo called for a skip resulting in 5 burpee penalty.

    “Cool down” on your six for protractors for one minute followed by returning coupons and mosey to flag for final MANniversary moves—burpees of course!

    5 minute EMOM of 10 burpees/min, YHC DNF the 50 burpees for the first time in years—the King debilitated rapidly after a three week hiatus!

    4 years ago I needed F3 to keep me from losing my mind in the height of covid lockdown and used the desire to return to physical activity after a five year break as the impetus—what I got in return, many of you can identify with which is why I’m here four years later: the F2 and F3. Thanks to the pax for making me pursue improvement; you are my brothers from different mothers—much love!

  • Organized Chaos – from Kenna Brah

    YHC showed up to a modest gathering of HIMs ready to accelerate their 3GL.

    Warmups
    Arm circles
    Upper Body twist
    Slow Vagoda
    Imperial Walkers
    SSH

    Mosey to JPAS

    Reading off the pre-written poster board, we began the work:

    10 InchWorm Merkins

    Merkin Circuit: 5x each movement, + 1 Merkin each rep
    4ct Plank Jack + 1 Merkin
    L/R Bird Dog + 1 Merkin
    4 Ct Sh Tap + 1 Merkin
    Peter Parker + 1 Merkin
    Parker Peter + 1 Merkin

    AB Work
    10 reps each
    Hello Dolly
    Oh Dolly
    Box Cutter
    L/R single leg wife pleasers
    LBC

    Pickup Coupons
    Complex –
    Sumo Squat/Row/Curl/OHP/Tricep Ext Repeat 10x

    Next

    Pullover/Chest Press/BB Situp/Flutter Kick Repeat 10x

    Mosey to flags and COT