F3 New Orleans

Tag: Charmin

  • Fruit of our Labor – from PVC

    Warm up
    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Imperial walker
    Arm circles

    Timer- run to can 2 jump squats

    Sit ups
    Bench press
    Kettle bell
    Dips
    Step up
    Merkins
    Planks

  • Runners, a Rucker, and some pop-up Architects – from Charmin

    Started with one rucker, four runners, and picked up The Architect along the way.

  • 10 things, 10 times, 10 times – from Kenna Brah

    10 things 10 times, 10 times
    1 is 1 for each movement
    10 reps per exercise
    10 exercise per rd
    10 rnds
    NO WARMUP. Must start on time!!
    IN CADENCE 1 is 1
    I’ll call count, but would love help!
    2.7 sec per movement
    SSH
    TOY SOLDIERS
    IMPERIAL WALKERS
    MERKINS
    PETER PARKER
    FREDDIE MERCS
    LBC
    FLUTTER KICKS
    JUMP SQUATS
    BONNIE BLAIRS

    Completed in 20 min!!

    RND 2:

    With Rocks
    10 Curls
    10 Rows
    10 Sumo Squats
    10 OHP
    10 “DO-ceps” extensions because there is NO TRI only DO!

    Finish with Mary Go Round
    COT

    See ya!!

  • Back to School Thursday – from Hokie

    Only 5 Pax (Charmin, two Yutes, Kenner Brah, Hokie, tenderloin) made it out in the cool 85° morning to run, ruck or KnOT

  • Runner, walker, and KNoTers – from Charmin

    In a rare turn of events, we had no Ruckers, YHC was the only runner, and Hokie didn’t have his shoes KNoTted properly.

    Overall this workout was about putting our noses to the grindstone, doing what we are called to do, and trusting that we would all show up back at the flag at 6:15.

    COT ended with prayers for conforming ourselves to the will of God, knowing we have both temporal advocates, but also an Eternal Advocate, and praying for a HIM and his family.

  • Minivans and the Manly Men Who Drive Them – from Charmin

    A call was issued forth somewhat last minute by YHC for an OTB and unusual workout. The goal was to get various boxes and book cases into the M’s classroom on the second floor. Rev Sox, not only was the only HIM to heed the call, but also brought his minivan. With the two minivans, a closet full of boxes were transported in only one trip. Once at the school Rev Sox and YHC effortlessly hoisted the boxes up to the second floor and the beatdown was over as quickly as it began.

    Some may choose to use two men and a truck, but the wise know to use two (or more HIMs) and minivans.

  • Hump Day Beatdown – from Vagabond

    Warmup

    3 exercises then round the gym between each with bear crawls and lunges

    Pax choice under gazebo

  • Run and get ready for Grow Run … sign up now – from Hokie

    5 Pax arrived to prep for

    https://growruck.com/rrloader/

    Sign up now

  • Three Sixes leading up to Poker Night – from Mayhem

    Q arrived early to setup the cones
    5:29 Hokie and the KnOT tribe tried to steal my Q thunder
    5:30 sharp gave the normal disclaimer, reminding Pool Boy that Q actually is not a professional trainer

    Mosey near the tracks for warmup: AV (supposed to be slow, but Q was excited), GG, SSH, IW… on your face ST, PPP… recover AC

    Hit the rock pile for a rock that you can rifle carry to the far side of the hill
    The Architect went big, it would cost him later

    6x6x6 (six rounds, six stations, six reps)
    Run up the hill to the cone, 6 reps of given exercise
    Run down the hill to the cone, 6 reps
    Bear crawl to the cone, 6 reps
    Run backwards to the cone, 6 reps
    Up the hill backwards to the cone, 6 reps
    Down the hill backwards to the cone, 6 reps
    Mary or pick up the six before moving on to the next round as a group

    Rd 1: Burpees
    Rd 2: Bonnie Blairs
    Rd 3: Mountain Climbers
    Rd 4: Squats with the Rock
    Rd 5: Merkins
    Rd 6: Man Makers

    Return the rocks
    Back to the “flag”

    COT
    Gnarly Nutria reminder 7/19 @ 6pm
    Continued prayers for Boo Boo and his M, as well as Tenderloin
    Thanksgiving for Charmin getting his new ride

    Gratitude for myself and my M, today is our 20yr anniversary of the day we met

    I have a feeling that those in the gloom are not going to poker, and those going to poker were not in the gloom…

    Thanks for letting me LEAD!

  • Hard Times make strong men – from Kenna Brah

    IMPACT Warm Up
    Imperial Walkers
    Merkins
    Plank Jacks
    Alt Should Taps
    Crunches
    Tie Fighters

    First and 10
    Heavy Rock – 11’s
    10 yd Line – 10 Curls, 1 OHP
    Sprint to Far end Zone,
    Recovery Jog Back

    Added Some Mary since we killed that first round!

    Recover on the Other End
    13’s
    Reverse Run Like Before
    12 – Sumo Squat,1 – Clean