F3 New Orleans

Tag: Bolt

  • Quattro Rounndso – from Kenna Brah

    Saw some fellas in the gloom and they joined me for some fun.
    Mosey to rocks
    SSH
    MTN MAN pooper Good mornings
    open/close the gate
    Slow vagodas
    Grass grabbers
    Arm circles f/b

    Pick a rock, rifle carry to pavilion
    Set 1)
    3 rounds 5 reps:
    1) merkin with 1 4 ct mtn climber at the top, merkin with 1 Parker Peter, merkin with 1 Peter Parker
    5x
    2) merkin to bird dog 5 x
    3) LBCs

    Set 2)
    3 rounds 10 reps
    ( lost my sheet, can’t remember All details)
    With rock
    10x sumo squats
    10x row
    10x curl

    Set 3)
    3 rounds 15 reps
    Left leg step ups
    Right leg step up
    L/R single leg
    Wife pleasers

    3 rounds 20 reps
    With Rock
    Details lost 🙁

  • Broken Down Burpee Combo Meal V 1.0 – from Kenna Brah

    A very breezy Monday, actual Flags and 5 PAX
    Mosey to the PAD for Warmers
    Arm circle circuit.
    Slow Vagodas/Grass Grabbers
    Drew Bress Stretch
    Close/Open the gate

    4 Minute Timer for each set- 4 Count per movement – 1 Min Rest then Next set
    5 Merkins
    5 Shoulder Tap
    5 Peter Parker
    5 Paker Peter
    5 Plank Jacks

    5 J Lows
    5 Pickel Pounders
    5 Mountain Climbers
    5 SSH
    5 HR Merkins

    5 Flutter Kicks
    5 Freddy Mercs
    5 Box Cutters
    5 LBC’s
    5 Wife Pleasers

    Some Broga

    Added Some Hanging Movement
    Reverse Merkins underhand and overhand 5 reps each
    10 Sec Hanging from Monkey Bars – 3x

    Shake out the arms, COT. Out!

  • Battle Stations – from Fracsac

    YHC answered the call to avoid the fart sack and signed up to Q at the Goldmine. Disclaimer given then 4 pax made their way to the warmup pad.

    Once warm, the pax made their way to YHCs truck to grab a few manly toys including a 53# sand kettle bell, a 60# sandbag and a rope. Back to the pad for stations.
    3 rounds with 2 visits to each station. 45 sec on/15 sec rest.
    Round 1 – kettle bell swings, rows, battle rope, burpees.
    Round 2 – kettle bell throws, 60# sandbag press, battle rope, pull-ups/hang.
    Round 3 – rows with kettle bell, plank pull through with sand bag, battle ropes, burpees.

    Mary with pax choice.

    COT

    Who knew we could sweat so much on a chilly morning??

  • – from Bolt

    The Chaos Monkey posted in another channel that he’d be at a retreat which meant no Q and YHC could take the ultimate anti-fartsack medicine—The Q…so he did.

    Warmorama with a special song for Frac and the usual: Peter Parker, Parker Peter, LSS, SSH, FAC, RAC, OH/Seal claps, IW, finish with Morning Calls. Make our way to the gym switching MOT at light poles (mosey, KnOT, high knees, open/close gate, lunge) along with three burpees at each bench.

    The Thang: 5 pax, 5 exercises for 1min. each (counting reps) with 10 sec to switch stations x 2 rounds with round 2 designed to exceed round 1rep count by 3 reps. All pax except YHC bested themselves on at least one station except YHC—blame it on the time change. Horses to stables, COT.

  • Wally Run…Ruck…KnOT is BACK Baby! – from Bolt

    Disclaimer given as 10 pax gathered in the gloom with an 11th joining ruckers on the backside for a record Wally Run attendance in a while. Two pax new to the Th ruck (Thumb War and Mayhem) plus the return of Mambi/Pai Gow’s appearance on the run. All pax returning at 6:15—COT.

  • L is for Idiots – from Rev Sox

    YHC is back. I know the pax has missed both my creative Qs and delightful leadership style and after not Qing a workout for months, I’m back but with a slight controversy.

    YHC volunteered to Q the Goldmine at the conclusion to the Scrum but never filled out the Q sheet. Another kind Pax member wrote in YHC’s name but then in the note column wrote “L” which led to questions and intrigue from the pax. What does the L stand for? Is L for Loser because YHC has missed F3 so often over the last two years? Is L for the second L in YHC’s last name? Is L for an inventive new workout the likes of which the F3 Nations has never seen before?
    YHC did not write his name on the Q sheet and the L means nothing….. until the Pax forced it to mean something because we are all idiots.

    The Thang
    Warm-up – 20 SSH, 20 Imperial Walkers, 15 Floyd Mayweathers, 10 windmills

    Fresh Meat for the Mosquitos – the mosquitos were out in force during the Scrum on Monday, so YHC thought he would play into that reality by offering up the Pax as sacrifices to the swarm. 6 pax were present, so we broke up into 3 groups of two. One group dead man hang, one group holds plank, one group holds the up position on the dip bar. Hang until the first dead man can hang no longer and switch until all pax members have offered themselves to the mosquitos by hanging on the monkey bars.

    Route 66 – mosey down 10 light posts on the path. Travel back down the path doing 1 merkin at the first light post with ascending count until there are 10 merkins at the 10th light post. YHC is not in merkin shape.

    Elevens – the remainder of the workout was a long version of elevens which no pax finished before the end. Upon announcing that the next workout would be eleven, led by the nantan himself, the Pax announced that L must stand for Eleven. Does Eleven start with L? No. But we are all idiots, so sure L stands for Elevens. Start with 10 burpees at the top of the ramp leading to the performing arts center, run down to the bottom where cinder blocks await, do 11 curls with the blocks, run to the front of the performing arts center and do 1 box jump on the stone benches, run back to the cinder blocks for 11 squats with the blocks and then run back up the ramp to start round two with 9 burpees then 11 curls then 2 box jumps, and 11 squats and so forth. Continue the exercise until 6:11 when the Pax needs to return to the flag.

    The End
    1 set of 20 flutter kicks to get the pax to 6:15. Count off, Name-O-Rama, Announcements, Intentions, Prayer with Sweaty Ball O Man

    Thank you for welcoming back your favorite Q, See you again in the gloom,
    Rev Sox

  • Scrum Diddly Dum, Let’s do 11s – from Bolt

    Warmorama:IW, MMP, AC, RAC, OHC, SC, No Charmin,/Frac: No MNC (dems da rules), SSH, Abe SLOWgodas, 5 burpees OYO, finish with Morning Calls
    The Thang: YHC brought a coupon from home to see if the ones there are Bitch Blocks but how to get it over by its cousins? 20 tricep press/pax while the others follow doing lunges til reps are done then next man grabs coupon and all four pax got their reps.

    5 burpees OYO at JPAX and then 11s with coupons: goblet squats at bottom of ramp and oh press at the top of the steps, pax choice on how to hold coupon during movements between. 10 blockees after 11s and then Mary: LBCs (coupon on chest)x30, Proteactors until there was considerable grunting, Wife Pleasers (form a V, it’s better—trust me) coupon OHx20 Back to the flag with a football toss Indian Run with 5 burpees for dropped pass (we did 10). COT.

  • 4 Pavilions – from Pool Boy

    Arriving at 5:15 in the gloom to a beautiful morning, it was go time!

    With the intro at 5:30, we moseyed over by the rock pile.
    Warmups:
    SSH
    Slow Abe Vigodas
    Grass Grabbers
    Burpees
    Imperial Walkers
    Arm Circles
    Low Slow squats
    Mountain climbers
    Slow merkins

    The Thang
    Grab a rock and head to pavillion by the dog park
    5 burpees
    15x left leg step up, 15x right leg step up
    20 dips
    25 curls
    Head to 2nd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    Head to 3rd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press
    4th pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press( Did not complete all; ran out of time)
    40 LBC’s)Did not complete all; ran out of time)

    COT

  • Not the Same Old Scrum Drum – from Bolt

    In pursuit of the ultimate anti-fart sack hack YHC decided to take the empty Q, and make it more likely that I would actually post in what was sure to be a chilly morn. Not wanting to do the same hum drum beat down at the Scrum (see what I did there, Frac) it was decided the pax would be treated to a full body coupon workout. Six posted, one of whom remained committed to RCR.
    Warmorama on a slightly icy warm up pad: figure four squats, Willie Mays Hayes, tie fighters, seal claps, chinooks, MNC celebrating Charmin’s return (has he co-opted Frac’s beloved MNC?), self love followed various MOT toward JPAX, switching at light posts: KnOT, lunge, high knees, skip, karaoke each direction, shuffle each direction.
    The Thang: 9 exercise full body con coupon
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Round 1: 15 reps/exercise
    Round 2: 10 reps/exercise and upon completion 5 reps/exercise
    Round 3: 1 rep/exercise repeating nonstop, essentially making it a 9 motion rep that you keep repeating until time runs out.
    Next time we will count rounds of the 9 part move.
    YHC called for coupon return and set up a ring of dealers choice, starting with protractors, KennaBrah did something weird (shocker!), Charmin called penguins, ran out of time (next time Frac and Space Cowboy) and headed back to flag. COT with gratitude for the pax.

  • Goldmine Valentines – from Bolt

    YHC put out the call to bring life back to our fledgling AO as Shrove Tuesday led right to Ash Wednesday—time for sacrifice and repentance to begin along with sweethearts and amoré; 4 other pax heeded the call, with Rev’s HC including a caveat to run.

    Warmorama featuring the requisite song but with more S&M than usual: sun salutation with forward folds, figure 4 squats, tie fighters alternating legs/direction, OH/seal claps, self love, Abe SLOWgodas.

    The thang: morning calls followed by a slowsey to JPAX with a change in MOT at each light: KnOT, high knees, lunge, karaoke each direction, mosey.

    10 burpees OYO, mosey to get coupons for Valentines pairings: 2 consecutive exercises 14 reps each (channeling my inner Rudy with number play—2/14, get it?!) x 3 rounds with 10 blockees between each round.
    1: curls + pull throughs
    2: Kettle bell swings + Big Boys (coupon)
    3: lying on back, move coupon with outstretched arms from above the head to above chest and sit up in a single motion

    3/2/1s: 3 minutes of LBCs, 2 minutes of chest press, 1 minute of squats, 30
    seconds rest between each exercise keeping track of reps (Bolt 148 LBC, Space Cowboy 90ish chest press and 50ish squats).
    Indian frisbee run back to flag: last guy throws frisbee to lead runner and a catch results in thrower running to front while catcher hands it back to the new last guy who continues the cycle non-stop. A missed catch requires 5 burpees from all pax before thrower can advance to front—needless to say, we did many burpees to get back to the flag. COT.