F3 New Orleans

Tag: Boo Boo

  • 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

  • The 12 Days of FITmas (El Diablo edition) – from Bolt

    With a couple PAX keying off my self-promoting post offering the Bolt 3M guarantee, 7 PAX joined YHC in the gloom for a peek at what’s in my sack, like good little boys anxious for their gifts! Upon the disclaimer we moseyed to the goal line where we circled up for the warmup. At some point during the warmup War Eagle and Rougarou snuck in as if I didn’t see them—COAL for you; those who are late do not get fruit cup!

    Warmup IC: SSH (25), Abe SLOWgodas(10), arm circles forward/back, tclaps, MNC (all 20x), self love (15); Toy soldiers, Hillbillies (20x), Grumbling from Rudy about the length of warmup (hey, Rapper’s Delight is 7+ minutes—my Q, bro!)

    YHC explained each day of Fitmas would be performed alternating between the 50 and goal line via mosey (Day 1) and each day represented a different exercise and the corresponding number of reps matching the day of Fitmas, followed by each previous days’ exercises/reps. As PAX completed their mosey to the 50/goal line to await the six they were treated to milk and cookies, if milk and cookies were, in fact, SSH which allowed all PAX to open the next day’s gift from their Q together.

    Day 1: Mosey
    Day 2: Diamond merkins
    Day3: Shoulder Taps (2:1)
    Day 4: Reverse Lunges (2:1)
    Day 5: Burpees
    Day 6: Squats
    Day 7: Merkins
    Day 8: Big Boy sit-ups
    Day 9: Flutter Kicks
    Day 10: LBCs
    Day 11: Plank Jacks
    Day 12: Mtn. Climbers (2:1)

    Mosey to the bleachers and celebrate the eight crazy nights of Hanukkah with what else? Up and down a Merkin ladder of course, rungs one through eight adding a rep on the way up and decreasing a rep on the way down.

    Mosey to flag and circle up for Mary: 20 LBCs, 25 dying cockroaches, 30 penguins, 35 LBT. Don’t think I didn’t notice some unnamed PAX NOT performing reps at various points and Bogey even gave me a little side eye that I could only interpret as, “You gotta be Fitmas-ing kidding me!?” as he took a breather—or four…

    COT; honored to lead this group of fine men and thankful for each of you for pushing me—forward is the direction we go!

  • Battle Frisburpee 2.0 – from Fast Tax

    Battle Frisburpee 2.0
    It was a pleasantly coolish morning at the Uptowner as seven PAX arrived to close out the week. After a quick disclaimer, and ignoring PAX questions regarding any Battle Frisburpee rules changes, we moseyed to the field for warm ups:
    o Grass Grabbers
    o Bat Wings w/ MNC
    o Skydiving Snow Angels

    Unwilling to jump right into the highly anticipated main event, YHC kicked things off with 50 yds of Welsh Dragons:
    While remaining in plank position, PAX bear crawls forward 5 yds, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time (YHC did forget this part). Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We continued until we got to 10 reps each (50 yds), holding plank for rest of PAX to finish, then mosey back to the middle of the field.

    Thinking that PAX needed some warmup to their Frisbee throwing skills before the main event, YHC selected GO FETCH as the next thang:
    One pax throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then lunge-walk until they get to the frisbee. First PAXD there gets to throw the Frisbee, rinse and repeat except change out lunge-walk with bear crawl, crab-walk and walk-crab, which YHC apparently got backwards…

    With 25 minutes to go, it was time for BATTLE FRISBURPEE.
    Even though YHC posted the rules on at least three different sites/channels/threads, a reminder of the rules (and a few added clarifications), was still requested by PAX in attendance.

    The revised complete rules are produced at the end of this Backblast.

    With that out of the way YHC will finish the tale…
    Team 1 (shirts): Bogie, Boo-Boo, MacGyver, and Fast Tax
    Team 2 (skins): Scantron, War Eagle, Bolt, and Fast Tax
    Since we had an odd number, YHC switched teams halfway through.

    The battle was close and hard fought with a score of 0-0 at the half. With the transition of Fast Tax to Team 2, the game took a decidedly more one-sided and aggressive (War Eagle) turn. Boo-Boo perfected the slow burpee on top of the Frisbee, while War Eagle demonstrated what full contact Battle Frisburpee could look like. YHC accidentally exhibited where not to throw the ball at an opposing player after which Bogey revealed the depths of his tenor – sorry Bogie. Team 2 pulled ahead and closed out the game 2-0.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria at PJs.
    Thanks for the fellowship! SYITG

    Battle Frisburpee – The Concept:
    A blend of ultimate Frisbee, soccer, and dodgeball, with an emphasis on individual burpee punishment, played running the width of a football field (sideline to sideline) as the length and the 5 and 20 yard lines as the left and right boundaries. Each side’s goal begins at the sideline and has a depth of 5 yards in from the corresponding end. This equates to a field 160 yds from end to end, excluding a 5 yd end zone on each side, and a width of 15 yards (or more if more than 10 players). The Goalie Box extends from the back of the end zone to the sideline plus 5 yards in, or 10 yards deep in total.

    Battle Frisburpee – The Rules:
    To score, a PAX must catch the Frisbee in the opposing team’s end zone (duh).
    When a team scores, the entire opposing team must do 3 burpees.
    If the Frisbee is dropped, i.e. thrown but not caught, the last person it touches (usually the one throwing it or the one who muffed the catch) must immediately drop and do 3 burpees. The Frisbee is still “live” and is treated as a fumble, any nearby PAX from either team can pick it up and resume play.

    If the Frisbee goes out of bounds, the last person it touches (usually the one throwing it or whoever it hits on the way out) must immediately drop and do 3 burpees. The Frisbee is “dead” and is treated like a soccer ball that went out of bounds, i.e. the opposing team now stands at the spot it went out and immediately resumes play (without waiting for burpees to be completed).

    If either of the player’s feet or any part of the Frisbee itself crosses the boundary, it is deemed out of bounds (clarification provided for Frac’s sake).

    Each team must appoint a “Baller” to act as a goalie of sorts. The Baller must stay in the Goalie Box if they are holding the ball and can throw the dodgeball at any approaching opposing team member, whether that person is holding a Frisbee or not. A player hit with the ball, must immediately drop the Frisbee, if carrying one, and do 3 burpees. The Frisbee is still “live” and can be picked up immediately by anyone else.

    The player is only “hit” if the ball doesn’t touch the ground first.

    The Baller is the only one who can throw the ball at an opposing player and the Baller must throw only from the Goalie Box.

    The Baller can leave the Goalie Box to retrieve the ball or teammates can retrieve for him. The opposing team cannot interfere with the retrieval of the ball.
    At any time, the Baller can elect to act as a player and run down the field but he must leave the ball in the Goalie Box, thus leaving the Goalie Box unguarded.

    If the Baller accidentally throws the ball at an opposing player’s family jewels, the hit player gets a free pass on burpees. (For Bogie)

    A player carrying the Frisbee can throw the Frisbee at an opposing player (that is guarding too closely) resulting in that player having to immediately drop and do 3 burpees.

  • Bringing the Wood (-en toothpick) – from Rudy

    El Diablo Bringing the Wood. Thanks to Thumb War for inspiring Hawg to start a new tradition! The El Diablo bat was to make its first appearance this fine morning. From here on out – 30 El Diablo workouts, including 5 Qs, will get your name etched on this fine bat.

    The PAX were all anxious to see The Wood. The anticipation. The anxiety. The desire to be like Reggie Bush, bringing That Wood to El Diablo. YHC had the Q, so Hawg who was allegedly travelling delivered the wood the night before.

    YHC took one look at the Wood, and suspected there would be problems. And as the PAX gathered in the gloom, YHC was right. “Where’s the Bat?” asked Scantron. “Wait, is that it?” sez Bogey. “That looks like a Toothpick” mocked Bolt. And on and on it went. YHC had to deflect criticism, happily throwing Hawg under the bus – “Hey, don’t hate the messenger.”

    But anyway, this is our Wood (or Wood-let, or Wooden Toothpick). Whatever, lets get started.

    Quick Warmup, then all the PAX grab one of the presents that YHC had delivered to the football field. A Log, a Bag o’ Rocks, A workout rope, dumbbells (not the War Eagle kind), medicine ball, etc.. All in, some 10 toys were available. But alas – there were 16 of us (counting the late arriving Triple Shift). So make do with some other exercises (burpees – what else would FracSac pick, 8 counts, etc…). One good addition – balancing on a basketball for derkins. Challenge both the upper body and core to stay on that ball.

    The Thang: one PAX (“it”) runs a lap with the bat above their head. (shortly modified to half a lap in the interest of time). Everyone else is doing their exercise with their thing. Then we rotate. Everyone got a chance with all of the toys, and everyone got to run once with the glorious bat. FastTax had an interesting take on “Thruster” that looked strangely like a “Squat”.

    Still had time for a Brian Kelly inspired game of “Turncoats and Traitors”. Groups of 3 – one PAX sprint backwards across the football field. The other two start with 2 burpees (later 1 burpee, later 1 8 ct) then sprint to catch the traitor. If they caught him, the traitor did burpees. Otherwise, the chasers did burpees. Or maybe everyone did burpees. Depends on how YHC felt at the moment. So everyone got to be a traitor and get chased down. Good times. Enjoy your coach, LSU.

    COT – 16 PAX welcomed the bat. Great seeing everyone in the glom, and welcome to Downhiller from Birmingham. Thanks for letting me try some new things – look forward to June 22nd, 2022 (the 30th El Diablo workout from now) to see who may be first to get their name on the bat.

  • The Arrival of Christmas Spirit – from War Eagle

    YHC arrived early to the beautifully lit Huey P Long Ave in Gretna. I had promised an arrival of Christmas spirit, so with a funny Christmas sweater and elf hat, YHC along with 8 other HIMs disappeared into the gloom.

    We mosey a few blocks for a traditional-ish warmup:

    Abe Vigodas
    Mahatma Smurfs
    Hillbillies
    SSH
    Arm Circles
    Moroccan Night Clubs (for Frac)

    On to the Gretna Christmas tree for a distribution of presents…

    Each year, my M surprises me with the 12 days of Christmas.

    I thought I would share the love with my own version of the 12 days of Christmas starting at the Christmas tree a sign read, “Bear Crawl” to the next sign.

    The second sign read:

    2-Burpees
    1-Bear Crawl

    The signs continued down the mall. The final sign read:

    12 – 12 count Body Builders
    11 – American Hammers (both sides)
    10 – 8-Count Body Builders
    9 – Mountain Climbers (2=1)
    8 – Squats
    7 – SSH
    6 – LBCs (4-count)
    5 – Merkins
    4 – Lunges (Alternating)
    3 – Leg Lifts
    2 – Burpees
    1 – Bear Crawl

    We mosey back to the flag for a round of Lazy Bois

    COT

    Prayers for those with cancer

  • Looking for Amnesty. Again. – from Rudy

    Also known as “Waiting for Amnesty” (for 6 years now).

    6 years ago, I got dragged out to Rock City by Heisenberg and Bogey. On that fateful day, Amnesty was supposed to be Q – and before I understood what “Lexicon” even meant, I started learning about the “Fartsack”. Since then, it has become an annual event to replay that first workout:

    Looking for Amnesty

    And today, 6 PAX joined YHC for “Looking for Amnesty, Part 6”.

    Disclaimer – YHC botched it again. “Dont push yourself, …. ” Rogaurou took that advice to heart, making sure to find an even smaller rock than normal. Hand Grenada used that as a reason to continue his never ending stream of Irish-envy smack talk. Oh, how YHC hopes that the Rebs face the Irish one day soon…

    Off to the railroad tracks first. Just a quick few minutes trying to squat and hold balance. YHC has made teeny barely discernable improvements. And so will continue using the rails even while Boo Boo seemed scared of the approaching train.

    The Thang: Quick warmup of an assortment of exercises. Then grab a rock and head to the “Flag Football field” (so it was called 6 years ago, and apparently never so referred to again since).

    Lieutenant Dan’s. Thanks to War Eagle for reminding me how this exercise works. 1 Lunge, 2 Squat. 2 Lunge, 4 Squat. Keep increasing by 1 Lunge/2 Squat until the fence is reached. YHC was last to the fence after getting up to 11 lunges. Scantron’s seemed to stride the entire length in about 5 steps.

    At the other end, some Mary while 2 PAX at a time ran off to get in some pull ups. LBCs, Flutters, Wife Pleasers, Cockroaches.

    Then time to head back down the field with Lt. Dan again. Most PAX started with 1/2, 2/4, etc.. Mahatma showed up the group by picking up where he left off. 12/24, 13/26, …

    At other end, knock out some lifts and calf raises, then rifle carry the rocks back to home and mosey back to the flag.

    COT: count off, name-o-rama, announcements. Intentions. Thanks for another great year, gentlement! See you next year for more Lt Dans.

  • Twas an Epic Battle – from Fast Tax

    ‘Twas an Epic Battle
    The morning dawned bright and clear at El Diablo as 10 PAX made their way to the flag, having made the wise choice to avoid the pot-hole ridden millennial Frisbee game Uptown. You could feel the wonder and anticipation permeating in the crisp November air as questions swirled in the minds of the PAX present; what did Fast Tax have in store for us? Would there be chocolate as promised? Did I leave the iron on?

    After a quick disclaimer, we moseyed to our usual warm-up area by the rocks accompanied by Fracsac’s and Bogie’s moaning about it being a sprint instead of a mosey.
    Just for Hokie, YHC modified his regimented game plan to begin with Hillbillies, for a reason that I can no longer remember…something to do with some team winning something…

    Remaining warmups consisted of:
    o Arm Circles (fwd and bwd)
    o Seal Claps
    o Skydiving Australian Snow Angels

    Right as warmups completed, we were joined by Stripes, (Fast Tax 2.0) having returned from deployment.

    Unwilling to jump right into the main event, YHC selected the Ascending Testicles to kick things off: 10 Merkins OYO at 15 degrees (hold for PAX), 10 Merkins at 45 degrees, and hold at 90 degrees (aka balls to the wall).

    The next exercise, the Bruce Lee, would test the bounds of the concentration or understanding of many of the PAX (apparently), since the difficulty evident in following directions was paramount.

    The Bruce Lee was supposed to consist of 3 sets of 15 reps of each the following: Hammer, Leg Lifts, Dying Cockroach, LBCs, Heel Touch, and Crunchy Frog, with a 30 sec rest b/t sets.

    However, with time and comprehension both limited, YHC wisely decided to push on to the next event, the Flip-Flop.

    The Flip-Flop is a 2-PAX team exercise that begins on a starting line with PAX 1 flipping a pallet end over end to a designated finish line while PAX 2 lunges to the same line holding a 35-40lb rock. PAX switch at the line and race back. Admittedly, YHC could have engineered more creative uses for the pallets (thanks to Hokie for the pallet loaner) but, I didn’t want to take too much time away from the main event.

    After returning rocks and pallets, we moseyed to the field for the big reveal…BATTLE FRISBURPEE.

    To the wonder and delight of those in attendance, YHC explained the concept and the rules.

    Battle Frisburpee – The Concept:
    A blend of ultimate Frisbee and dodgeball, with an emphasis on individual burpee punishment, played running the width of a football field as the length and the 5 and 20 yard lines as the left and right boundaries. Each sides goal began 5 yards in from the corresponding end. This equates to a field 160 yds from end to end, including a 5 yd end zone on each side, and a width of 15 yards (or more if more than 10 players).

    Battle Frisburpee – The Rules:
    To score, a PAX must catch the Frisbee in the opposing team’s end zone (duh).
    When a team scores, the entire opposing team must do 4 burpees.
    If the Frisbee is dropped, i.e. thrown but not caught, the last person it touches (usually the one throwing it or the one who muffed the catch) must immediately drop and do 4 burpees. The Frisbee is still “live” and is treated as a fumble, any nearby PAX from either team can pick it up and resume play.

    If the Frisbee goes out of bounds, the last person it touches (usually the one throwing it or whoever it hits on the way out) must immediately drop and do 4 burpees. The Frisbee is “dead” and is treated like a soccer ball that went out of bounds, i.e. the opposing team now stands at the spot it went out and immediately resumes play (without waiting for burpees to be completed).

    If either of the player’s feet or any part of the Frisbee itself crosses the boundary, it is deemed out of bounds (clarification provided for Frac’s sake).
    Each team must appoint a “Baller” to act as a goalie of sorts. The Baller stays in the end zone and can throw the dodgeball at any approaching opposing team member, whether they are holding a Frisbee or not. A player hit with the ball, must immediately drop the Frisbee, if carrying one, and do 4 burpees. The Frisbee is still “live” and can be picked up by anyone else.

    The Baller is the only one who can throw the ball at an opposing player and the Baller must throw only from the end zone.
    The player is only “hit” if the ball doesn’t touch the ground first.

    With that out of the way YHC will finish the tale…
    Team 1: Fast Tax, Stripes, Bolt, Shooter, and Triple Shift
    Team 2: Boo-Boo, Hokie, Bogie, Frac Sac, Hawg, and Rudy

    The battle was close and hard fought…not really. It was close for the first 2 points, then admittedly, Team 2 pulled ahead, clearly due to their height advantage over Team 1. After several close calls and numerous burpees, Team 2 walked away with bragging rights, with a final score of 4-1.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria at PJs.

    Thanks for the fellowship!
    SYITG

  • All Day Baby! – from Rudy

    5 PAX in the gloom for an early start to Friday am. Weather is delightful – just on the edge of crisp, dry air. Gonna be a good Friday, and a great weekend. Lets get started!

    Off to the railroad tracks first. YHC was introduced to the tracks recently, and promised to make it a regular part of workouts – because it emphasizes just how poor YHC’s balance is. Lets walk down the rails a bit. Again, YHC struggled mightily. After a few minutes, stop and catch up to Scantron and Mahatma, who appeared not to have much trouble with this. YHC says “10 Squats OYO” on the rails. After a few minutes, YHC calls it off after finally managing his first good form squat on the rail. Much much much work to do. Walk back to where we started on the rails again.

    Circle up for quick warmup, then grab a rock. We aren’t going anywhere, so go as big as you want. Mahatma showed us all up by going BIG. I mean – BIG. YHC grabbed one more rock in the middle.

    The THANG:

    1 PAX holds the extra rock up. All the way up. The rule: if the rock comes below eye level, its burpee time. What are we doing? 10 exercises, repeated 3 times. Each exercise is 45 seconds, 15 second rest. So we’ll be going for 30 mins. Shoulder press, Curls, Rows, Merkins for the arms. Squats and Lunges for the legs. Cockroaches, Flutters and BB Situps for our 6 packs. And some Mountain Climbers just for fun.

    Mahatma has the rock first while we Shoulder Press. And he screams out in glee: “All Day Baby!” That becomes the buzzword for the next 30 minutes. Whenever YHC is running out of steam with holding up the rock – someone yells “ALL DAY BABY!”. That’s the motivation that F3 provides. That extra encouragement to go a bit further than you thought you could.

    ALL DAY BABY!

    And yes, I think Scantron, Bogey and Mahatma COULD go all day with that rock. Boo Boo and Rudy were much more thankful and appreciative of the breaks.

    The gang made it through the 30 minutes. YHC grabs the rock for one last time and engages in a stare down: the other 4 hold Al Gore while YHC holds the rock. Surprisingly, Scantron taps out first. That earns those PAX 5 burpees. Return the rocks and lets head back.

    COT: Thanksgiving for all the blessings all of us have received. Lord, give us your grace to help me use your gifts, and forgive me as I fail each and every day. Groups like F3 give me the strength and encouragement to always start again after failures, and try to push further than I thought I could – physically, morally, intellectually, spiritually. Thank you all!