F3 New Orleans

Tag: Boo Boo

  • WOD at da Scrum – from Fracsac

    4 pax committed to continuous improvement through shared suffering in the gloom. Boo Boo posted the night before he was gonna show up and see what happened. YHC took the Q at 0500. Let’s see what happens!
    Disclaimer given, then mosey to the warmup pad for the regular stuff sans speaker.

    Mosey to the soccer field stopping at YHCs truck along the way to grab some cones. After avoiding the rabid dog (#IYKYK), we successfully grabbed said cones and continued the mosey.

    5 sets of cones set up 5 yards apart.

    1st cone
    10 burpees

    2nd cone
    10 burpees
    25 ‘mericans

    3rd cone
    10 burpees
    25 ‘mericans
    50 lunges

    4th cone
    10 burpees
    25 ‘mericans
    50 lunges
    100 big boi sit-ups

    5th cone
    10 burpees
    25 ‘mericans
    50 lunges
    100 big boi sit-ups
    150 squats

    Start from the beginning again to sweep the six

    Times up, back to the flag

    CoT

    NMM

    This was a fallen soldier WOD:

    Army Sgt Zachary D Tellier
    Died Sept 9, 2007 serving during operation Enduring Freedom

    31 years of age from Charlotte, N.C.; assigned to the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire.

  • Sua Sponte to the Max – from Kenna Brah

    Found a group of ready PAX without a leader – so I started moving and lo they followed!!

    Mosey to JPAS 10x each movement
    Arm circle circuit
    Low slow, swat, swat
    Penguins

    At the Ramp
    Head, shoulders, knees, and toes.
    Backwards run up
    Lunge down
    10 minutes

    Next Round Split PAX like a DORA
    Half PAX Crawl bear up bear crawl down
    Other Half PAX Plank at the bottom
    Crawl bear up bear crawl down
    Peoples chair

    Mosey to JPAS Entrance using the benches
    10 wife pleasers
    One leg each
    50 LBC
    10 slow tractor ( Protractor 15′ and 90′ slowly )
    5 rounds

    Mosey to beginning.
    Eacah PAX Carry heavy sandbag.
    COT

  • A lot of If’s – from Boo-Boo

    Bolt was trying to rally the troops and challenged Charmin to show up. YHC agreed to HC and Q but only if Charmin and Frac showed.

    A 10-minute warmup consisting of typical warmup exercises such as Abe Slowgotas, IW, Mountain Man pooper with a GM, grass grabbers, arm circles, etc.

    Mosey to JPAX for another version of HIIT. Everyone grab two blocks and to the flag poles.

    7 rounds of 10 reps all exercises with a block

    Goblet Squats

    American Hammer

    Shoulder taps

    Lunge with a twist

    Deficit Merkins

    Run up the stairs and down the ramp

    1 -minute rest

    Blocks put away and mosey back to the flag for COT. Out!

  • Choose Your Own Adventure – from Boo-Boo

    There was no chatter on Slack and no one claimed the Q, but the two strong showed up to win with a combined Q!

    10 minutes Warmup including:
    Grass Grabbers, Imperial Walkers, Mountain Man Poopers with GM, Arm Circles (10 forward/10 backwards), Mountain Climbers, and Peter Parker

    Mosey to JPAX and grab a coupon

    Round 1 (Boo-Boo): Overhead Press, Pull through 2:1, Goblet Squats all x25

    Run up the stairs and down the ramp, 1 minute rest

    Round 2 (Charmin): Chest press, LBC, Goblet Squats all x25

    Run up the stairs and down the ramp, 1 minute rest

    Round 3 (Boo-Boo): Rows, American Hammers, (both x25), Bulgarian Split-Leg Squats (12 each leg)

    Run up the stairs and down the ramp, 1 minute rest

    Round 4 (Charmin): Curls, Goblet Squats (both x25), 25 second plank

    Run up the stairs and down the ramp, 1 minute rest

    Round 5 (Boo-Boo): Rows, Shoulder taps 2:1, Stiletto/Sissy squats

    Run up the stairs and down the ramp, 1 minute rest

    Blocks put away, mosey to flag, COT, Out!

  • 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

  • 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!

  • Hold Steady – from Architect

    PAX gathered, some familiar and unfamiliar faces alike. Warm-ups (approved by Bogey).

    7 mins. Of Heaven (7 Spider-merkins, 14 PP, 21 Leg Raises, 28 Flutter kicks) – Repeat for 7 mins of Glory.

    PAX Partnered up. One ran around the gym while the other held a pose. Repeat 5 times.
    Round 1 – Wall squats
    Round 2 – Plank

    COT commenced with 2 burpees without resistance from the PAX

    Have a great Friday and Safe Weekend.