F3 New Orleans

Tag: Boo Boo

  • Did I say Frisburpee? – from Fast Tax

    I could detect a hint (or was it a modicum) of disappointment in the air emanating from the 11 PAX assembled as YHC arrived to Q El Diablo this morning. Alas, what tragedy was responsible for this burgeoning discontentment? Apparently, it was seeing my hands bereft of any battle balls or Frisbee. It did not take YHC long to remember (or be reminded) that the workout description for today said “Battle Frisburpee Likely.” Not today – Sorry…

    After disclaimer, we moseyed to the rock pile area for warmups consisting of:
    • Grass Grabbers
    • 5 Penalty burpees – Rudy renaming Q’s exercises
    • 5 Penalty burpees – Rudy renaming Q’s exercises AGAIN
    • Mountain Man Poopers
    • Nancy Kerrigans – YHC was not the only one having trouble standing on one leg while sticking the other leg back and rotating both arms in circles…
    • Hairy Rockettes

    Following rock selection, we headed to the football field and lined up on the goal line for the first event, Colt 45s.
    Colt 45s are basically a broken down curl (with rock) performed IC:
    • 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
    • 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
    • 15 reps start at the bottom of the movement and complete a full range of movement all the way up.

    Red Barchetta was the next event, enhanced by the musical accompaniment of Rush’s 1981 hit – Red Barchetta. PAX line up on the goal line and perform the following sequence OYO no resting:
    • 10 O/H Press; 100 yard dash, 100 SSH, run back to goal line
    • 10 O/H Press; 75 yard dash, 75 mountain climbers (2 is 1 of course), run back to goal line
    • 10 O/H Press; 50 yard dash, 50 LBCs, run back to goal line
    • 10 O/H Press; 25 yard dash, 25 merkins, run back to goal line
    • 10 O/H Press; 10 yard dash, 10 Burpees, run back to goal line

    After a 30 second breather, it was time for Captain Thor, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep, typically 10 reps. Noting the lack of gasps and groans halfway through, YHC thought we could use a couple more reps…so let’s make it 12. For those who don’t want to do the math, the last rep was 12 BBS & 48 Amer. Hammers for a total effort of 78 BBS and 312 Amer. Hammers.

    Digging deep into his repertoire of exercises for something interesting and entertaining, YHC selected Vertigos.
    PAX run to the 50 yd line but with each step you rotate so that you are always spinning as you move forward (clockwise or counter-clockwise, your choice). On reaching the 50 yd line, and letting the dizziness subside, we performed 10 absolutions and ran Vertigos back to the goal line.

    With a few minutes to spare, we paused our mosey back to the rock pile for 5 Welsh Dragons.

    Then it was back to the flag for count off, name-a-rama, announcements, and prayers.
    Happy Birthday to @Belloq

    Followed by Coffeteria at PJs.

    Thanks for the fellowship!
    SYITG

  • All About The Benjamins – from Hokie

    Seven Pax met at The Uptowner on a pleasant cool morning for a pre-coffeeteria ante

    We started warm ups, walking backwards on track with long strides around the bend and stopped on the other goal line/corner for some stretching.

    Abe Vigoda x 10
    Grass Grabbers x 10
    Bend over and reach for ground, down right leg, back to center, down left leg, back to center
    Arm Circles x 10

    After stretching “ran” backwards down the straight to the far goal line by the playground, lunged toward playground, and moseyed to rock pile where instructed to get a rock allowing us to shoulder press 25 times straight.

    Now rifle carry towards the field by gym with the two tree lines for some Benjamins

    25 Shoulder presses
    Rifle carry from one tree line to the other
    25 shoulder presses and rifle carry back to the original tree line.
    Rinse and repeat.

    100 Shoulder presses (Benjamin) complete.

    Next round after self love x 10…

    25 Curls, drop rock,
    25 Bear Crawls toward other tree line, 10 burpees, 25 Bear crawls back to 1st tree line, 10 burpees
    rinse and repeat… 50 curls in (not Benjamin, but 100 lunges Benjamin complete)

    25 more curls, 25 lunges toward other tree line, 10 burpees, 25 lunges back, rinse and repeat
    (now 100 curls complete for that Benjamin)

    15 Burpees

    Completed
    100 Shoulder presses
    100 Curls
    100 Bear Crawls
    100 Lunges
    75 Burpees (Sorry Frac)

    Mosey back to rock pile and flag.

    Thank you for allowing me to lead

  • Nothing Fancy, Just Grinding it Out – from Baywatch

    The rain missed us on Sunday and spared the PAX at Pontiff. It would have been a wet, muddy, and cold morning otherwise. Instead, the cooler temp was pleasant with an 18 mph breeze, so YHC made sure the workout wasn’t so pleasant. We headed over to the rock pile for a warmup.

    SSH 25 IC
    Mountain Climbers 25 IC
    Imperial walkers 25 IC
    Hillbillies 25 IC
    Arm Circles 15 IC (both directions)
    Grass Grabbers 10 IC

    With the warmup complete, everyone grabbed their obligatory rock and headed to the field.

    The Thang

    Grab a dance partner. While one partner is doing the rock exercise, the other partner runs to the 50 yard line and back. Then switch.

    100 over head presses
    200 curls
    300 chest presses
    400 flutter kicks

    I must admit, the curls were brutal. Although, my rock choice sure didn’t help. This took a little longer than expected so YHC cut short the next exercise. With a few minutes left, we lined up on the goal line. We bear crawled to the 20 yard line, did 5 burpees and bear crawled backed. Then we did the same thing to the 10 yard line and back.

    With rocks returned and all PAX back at the flag, we did some low slow squats and merkins IC to close out the morning.

  • Il Giro d’Italia – from Rudy

    YHC started taking Italian classes over the last year, with the hopes and expectations of being able to speak the language on a yet-to-be-scheduled trip to Italy. The year started strongly, leading to a promise made to El Guapo that YHC would lead a Q in Italian by the end of the year.

    Then YHC fell off the wagon. But the promise remained. And running out of time, YHC finally bit the bullet and decided to give this a whirl. So 9 PAX joined YHC for a journey through l’Italia on this gloomy, wet morning. Welcome Boucher from Macon, GA! And good to see Special K back in the gloom!

    E cinque e mezzo. C’é F3 e mi chiamo Rudy. No sono un formatore professionista. Sei responsibile della tua sicurezza. Spingerti, ma non farti del male. Andiamo in campo!

    Warmup:

    SSH, Abe Vigoda, Pietro Parker, Parker Pietro. Posizione di portenza, Mossa! In Cadenza, Esercizio! Uno, Due, Tre….

    At this point, PAX count dropped by 1 as Magcyver sprinted off to “take care of some business”

    The Thang: A tour of Italy

    The fortress cities of the Tuscan Region. Lets tear down the walls (of Jericho). 7 8-count-body builders, and a lap around half the field. Repeat 7 times.

    The northern Alps. At the front of the gym, lets climb the mountains (aka “stairs”). Bear crawl up, 5 merks. OK, that one is easy. Lets get harder… Repeat with Crawl bear, Crab walk, and Walk crab. Then repeat going back down the ladder.

    On to Pompeii (the Gazebo), in the shadows of Mount Vesuvius (the giant hill…). Here, the PAX recreated the everyday activities that the people of Pompeii were engaged in when the volcano erupted. We “put the dishes in the cabinet” (aka, Right Leg Stepups). Then put some dishes in the Left cabinet. Then we went and sat down for a bit in our Peoples recliner chair.

    On to the ruins of Roma (the Rock Pile). Grab a rock for some “Eternal City” exercise sets. Rows, Curls, Situps. In silence. Just start going. YHC has a count in his head, and announces when we have hit the end. But until then – just keep on lifting.

    Finally, a quick visit to the rocky mountainous island of Sicily (i.e., the railroad tracks) for some balance and walking as we stare into the lights of the approaching train.

    Then back to the flag for a COT (welcome back Macgyver!). Prayers of thanksgiving and for health of ill PAX. Thank you all for pushing me to meet a commitment. May 2022 bring me a better grasp of the Italian Language!

  • “Dual”-Ing Birthdays with Bogey & Hokie – from Hokie

    Frac, Boo-boo, Slinger, Firefox, ShortBus, SOGO & Douille joined Bogey & me for our birthday party

    Warm Up
    12. ABE VIGODA for December
    28 ARM CIRCLES 14 F & 14 B
    19 GRASS GRABBERS
    68 Shoulder Taps 1 is 1 (for Bogey’s birth year 1968)
    53 SSH OYO – 1 is 1 for Bogey’s age

    Low, slow bear crawl to the arch

    Cubbies for 28’s
    Hand Release Merkins
    Squats
    Irkins
    Left leg Step ups
    Derkins
    Right leg step ups

    Mosey back to flag for 62.53’s
    6 & 2 at the flag and 5 & 3 at the Arch

    6 Hand Release Merkins &
    2 burpees

    5 jump squats &
    3 T Merkins (2 is 1)

    Rinse & Repeat

    Handoff from Hokie to Bogey at the halfway point…

    Mosey to stairs
    1 incline Merkin on 1st step… 2 on 2nd … onto 7 at 7th (28 total)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times up the stairs

    5 burpees

    Traverse down the stairs with 7 dips “dumpers” on 7th step, 6 on 6th… 1 on 1st (28)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times down the stairs

    9 burpees (1959)

    Mosey to flag for Mary

    LBC’s with pause at 53 and then continue to 62.

    28 dying cock roach

    Close with Wank Lazy Boys

  • The Dirty Dozen – from Hokie

    After attending workouts this past month with the 12 Days of CHRISTmas and 12 Days of Fitmas… it was time to unveil the Dirty Dozen

    Warm up

    Abe Vigoda x12
    Grass Grabbers x12
    SSH x12
    Imperial Walker x12

    The thang

    The Dirty Dozen

    12 is the number

    Each round add an exercise

    Round 1. 12 burpees
    then lunge 12 concrete squares

    Round 2.
    12 Burpees
    12 Curls
    then lunge 12 concrete squares

    Round 3.
    12 Burpees
    12 Curls
    12 Cross over Merkins (1 is 1)
    then lunge 12 concrete squares

    Round 4.

    12 Burpees
    12 Curls
    12 Cross over Merkins (1 is 1)
    12 Shoulder Presses
    then lunge 12 concrete squares

    Round 5 … change mode of transportation to Bernie Sanders and restart accumulation for rounds 5-8

    12 Squats then Bernie 12 Square

    Round 6.
    12 Squats
    12 4 count SSHs
    then Bernie 12 Square

    Round 7.
    12 Squats
    12 4 count SSHs
    12 4 count mountain climbers
    then Bernie 12 Square

    Round 8.
    12 Squats
    12 4 count SSHs
    12 4 count mountain climbers
    12 4 count flutter kicks
    then Bernie 12 Square

    Reset again for 9-11 and change mode of transportation to mosey

    Round 9
    12. Coupon bench Presses
    Then mosey 12 squares

    Round 10.
    12. Coupon bench Presses
    12, 2 count Coupon twists (American Hammers)
    Then mosey 12 squares

    Round 11.
    12 Coupon bench Presses
    12 2 count Coupon twists (American Hammers)
    12, Pull Throughs
    Then mosey 12 squares

    Round 12
    12 reps of 1-11 above
    Plus 12 Triceps

    Thanks for allowing me to close out my 62nd trip around the Sun with this Q